The Smoothie Starter Pack for Dummies – 10 Smoothies that Will help Lose Weight

Smoothies. They’re the answer when you crave for something tasty, but don’t want the calories. Who doesn’t love them? From moms to children and dietitians, it’s become the go-to choice.

Smoothies are the easiest option for people who don’t like fruits (yes, I’m talking about most of you) but need to add some fruit to their diet. For children who run away from fruits, parents, this is your best bet yet. (Not to mention tasty!)

However, when it comes to a healthy smoothie, some things must be kept in mind – the idea behind a healthy smoothie is simple – it must be filling yet low in calories. A chocolate with whipped cream smoothie laden with sugar will not help but add calories and complex sugars to your body; it does not help but tastes good only. It should ideally be low in sugar and high in fiber, so you know you’re getting the goodness of the drink.

This summer, with the temperatures rising, smoothies are fast becoming a popular food favorite.    Smoothies while being a tasty alternative, are also healthy. Have it as a power packed protein drink, or a fiber enriching supplement, there’s a whole bounty of goodness in them!

 

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Here are 10 smoothies that are healthy and ought to make your day!

 

  1. Morning Smoothie

 

Ingredients:

  • 1/2 cup of fresh or frozen seasonal fruit chunks
  • 1 frozen banana
  • 2 tablespoons flaxseed
  • 3/4 cup of yogurt (preferably Greek nonfat)

 

Steps – Grind the flaxseed first. Then blitz the rest of the ingredients together.
Tip – Add some coconut milk or soy milk, or to cool more add crushed ice to make it more wholesome!

 

  1. Chocolate Milkshake Smoothie

Ingredients:

  • 1/8 cup cocoa powder
  • 1/2 frozen banana
  • 1/4 cup raspberries (or any berry of your choice)
  • 2 cups spinach
  • 1 cup soy milk (chocolate or vanilla)
  • Crushed ice or ice cubes
  • 1 tablespoon flaxseed

Steps – Grind flaxseed. Wash spinach under cold water. Blitz all ingredients till smooth.

P.S – It’s vegan!

 

  1. Chia Smoothie

Ingredients

  • 1/4 cups assorted berries (or 1 cup of your preferred berry)
  • A handful of spinach
  • 1 banana – frozen
  • 1 tablespoon chia seeds

 

Steps – Blend all ingredients in a blender/ mixer till smooth

Tip – Love Chia seeds? Go ahead and add an extra sprinkle of seeds as a topping!6961174a14bdbe811d62ea774e08896e

  1. Breakfast Smoothie

Ingredients:

  • 5 almonds
  • 1 red apple
  • 1 banana
  • ½ non-fat milk
  • ¼ teaspoon milk
  • ¾ cup Greek yogurt (non-fat)

Steps – Blends all ingredients in a blender.

                             Tip – Chop the apples before adding it in. Life is good when made easy!

P.S – It’s celebrity-proofed, so you know you’re getting the good stuff.

 

  1. Mixed Smoothie

Ingredients:

  • 1/2 cup berries
  • 1/2 cup pineapple
  • 1 cup kale
  • 3/4 water
  • 1 tablespoon almond butter
  • 2/3 cups non-fat vanilla Greek yogurt

Steps – Blitz all ingredients till smooth.

P.S – Bloated belly? This is your miracle worker!

 

  1. Banana Smoothie

Ingredients:

  • 1/2 cup vanilla almond/ soy milk
  • 1/2 medium sized banana
  • 2 spoons chopped walnuts
  • 1/2 vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 scoop vanilla protein powder

Steps – Blend all ingredients till smooth.

P.S – Looking for a high protein solution that tastes good? Look no further.

 

  1. Vanilla Milkshake Smoothie

Ingredients:

  • 1/2 cup soft
  • 1 cup soy milk – vanilla flavored
  • 1 large banana
  • 1/2 tablespoon of smooth peanut butter

Steps – Blitz all ingredients till smooth.

P.S – It’s dairy free/ vegan and is lusciously protein packed!

 

 

  1. Orange Morning Smoothie

Ingredients:

  • 1/4 cup orange juice (concentrated)
  • 1 cup vanilla soy milk
  • 2 tablespoon orange jam or marmalade
  • Ice cubes or crushed ice

Steps – Blend all ingredients well till smooth.

Tip – No soy milk? Substitute it with buttermilk!

 

  1. The Tropical Smoothie

Ingredients:

  • 2 teaspoons of jiggery or brown sugar
  • 1 cup pineapple diced
  • 1 1/2 cups blueberries
  • 1 orange, seeded and cut into quarters
  • ½ to 3/4 cup of water

Steps – Blend all ingredients well till smooth.

P.S – It’s a summer vacation in a bottle! Have this and quench your thirst this summer!

 

  1. The Winter Green Smoothie

Ingredients:

  • 1/4 cup carrot juice
  • 1/2 cup orange juice
  • 1 cup spinach
  • 1 cup cut kale
  • 4 small cut broccoli florets
  • 1 frozen banana
  • 1 apple

 

Steps – Blend all ingredients well till smooth.

P.S – Nourish your body with green during the winter! Your body will love it!

 

You know the benefits, you have the recipes. But as it goes with most food items, there are a few do’s and don’ts when it comes to smoothies as well. We’ve listed some of them for you –

DO’S –

  • Add spices to your smoothies to aid with digestion.Some popular and tasty choices are ginger, cinnamon and cardamom. They help in regulating your blood sugar levels. This means less bloating and better nutrient absorption!
  • Add something green in substance to your smoothies occasionally, if not every time.  Our body needs chlorophyll too. Also it helps in reducing inflammation and nourishes our body.
  • Add nut butters, flaxseeds, or tofu to your smoothies. Though protein powder is an option, try to avoid it. It’s a processed substance, which means all the fiber content is gone. A small dose of peanut or almond butter is a healthier way of adding protein to your body. Tofu is another great option and is vegan, which helps those who are lactose intolerant and vegan to add some protein too!

DON’T’S –

  • Avoid adding fruit juice to a smoothie. Not only is it loaded with sugar, but also kills the point of a smoothie – fresh fruits are THE way to go.
  • If you’re a starter for green smoothies, don’t start with kale. It’s a great no doubt – but it’s bitter, which may tempt you into adding sugar to your smoothies. Start with smoothing light, like spinach instead.
  • Protein powder is a much debated ingredient for smoothies. It’s highly processed, and is for bulking up. If you’re looking to stay fit and energized throughout the day, go the natural way – add some nuts, flaxseed etc. to your smoothies.
  • Avoid keeping Do not keep your smoothie unrefrigerated. A smoothie is best when fresh, not just taste-wise, but also effect-wise. The point is to have fresh ingredients that have not lost their nutrients yet. Storing your smoothie outside or keeping it unrefrigerated will not only make it stale, but will also make it useless to drink.

 

Always remember, smoothies are healthy and tasty yes, but it’s not the only thing to help lose weight. Exercise too is important. It’s a combination. Smoothies are an aid to the process, not the process.

So there it is! Smoothies may become your best friend now, and we take credit for that, completely.

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Srishti Vaidy

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