Why Is This Called An Energy Smoothie
Its tempting to reach for a cup of coffee first thing in the morning as your energy source. Or grab a second, or third, cup of coffee when that 3 PM afternoon slump hits!
But a cup of coffee can take more than 6 hours to wear off, which means that afternoon cup of coffee could be impacting your sleep patterns .
As a mom of two, Ive been looking for ways to naturally boost, and sustain, my energy levels.
Enter healthy fats and fiber. This green smoothie recipe contains naturally energy boosting ingredients, like:
- Leafy Greens: provides an excellent source of iron which helps fight fatigue .
- Avocado: healthy fats, which help maintain energy levels.
- Coconut Oil or Coconut Butter: coconut contains medium-chain triglycerides which provide a quick energy source for the body .
Vanilla Bean Coconut Yogurt Smoothie
You won’t believe the amount of flavor or nutrients packed into this five-ingredient smoothie. Vanilla-infused honey lends a touch of aromatic sweetness, Greek yogurt adds a little tang and coconut-water ice cubes create a refreshing, tropical finish.
Get the Recipe: Vanilla Bean Coconut Yogurt Smoothie
Why Are Green Smoothies So Healthy
Dark leafy greens contain high-quality amino acids, essential minerals, vitamins, antioxidants and beneficial phytonutrients.
Phytonutrients are plant-based chemicals which support your
- immune system
- and may reduce life-threatening diseases
Sometimes we struggle to eat our five a day but with a green smoothie, you already cover at least two of them. Smoothies are easy to prepare and are the perfect breakfast or snack. The vegetable and fruit still contain all the fibre, therefore, the fructose gets released slowly which helps to keep your blood sugar levels at bay.
If you compare this to highly concentrated fruit juices you will notice that a green smoothie keeps you full for longer and releases the energy over a longer period rather than a quick spike.
You could also add some oats to make it even richer and to give it a creamy texture. Another favourite of mine is this Mango Matcha Green Smoothie make sure to check it out.
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Can You Taste Spinach In The Smoothie
You wouldn’t be the first to look at this recipe and say “No way!” Green! Spinach! Yuck! Yet don’t walk away! These bright green smoothie recipes will actually delight your taste buds. You’ll even have an extra pep in your step when you realize how great you feel!
Even kids LOVE this green smoothie recipe! I started blending this smoothie in my daughter Clare’s kindergarten class four years ago. Now every year, I visit her school to blend this recipe with each new class. That’s how delicious this recipe is!
Not sure if your blender can handle the greens? I’ve created The Ultimate Blender Guide, where I reviewed countless blenders to find the best ones for green smoothies. The key is to get rid of leafy chunks, blend quickly and provide tons of value for the price. Hint: not all of them cost $400+.
Top 5 Smoothie Blending Tips
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Is It Healthy To Have A Smoothie For Breakfast
Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrientsincluding protein, carbs, and healthy fats. Smoothies that heavily rely on veggies over fruit instantly cut down on sugar and increase the fiber content. You also want to avoid adding a lot of fruit juice and sweeteners, like syrups and honey, to limit the sweet stuff. Adding yogurt and protein powder helps make smoothies more filling, so youll stay satisfied longer. Just be sure to choose powders that have little to no added sugar and have zero artificial ingredients.
The liquid bases you use in your smoothie also play a big role. Skip fruit juices, which are packed with sugar and lack protein and fat, and go for low-fat milk or an unsweetened, non-dairy milk alternative, like almond, coconut, or cashew. Some non-dairy milks have less protein than cows milk, but they offer healthy fats to keep you satiated.
Spinach Smoothie Recipes For Afternoon Energy
Each of these 3 yummy smoothies start with a base of spinach, the notorious energy booster that Popeye preferred. The green leaves also happen to be rich in zinc, protein, fiber, and loads of vitamins.
Add a bit of plant-based milk, some low-sugar fruit and a few extras and just turn on the blender! It honestly doesnt get any easier than that.
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How To Make Meal Prep Smoothie Packs:
You guys know Im a huge fan of meal prep to make life easier, especially when it comes to getting out the door in the morning.
Enter make-ahead, meal prep smoothie packs!
All you have to do is grab your pre-prepped smoothie pack from the freezer, dump it into your blender, add your liquid base and blend!
Heres how I personally make meal prep smoothie packs for this kale pineapple smoothie recipe:
The Berrylicious A Delicious And Healthy Berry Smoothie Recipe
Ive made this Berry Smoothie Recipe with coconut water and thats why its very hydrating. I would recommend it before or after workouts.
As you know, all berries are excellent antioxidants and sources of fiber.
A recent study from The American Society for Nutrition shows that berries are also rich in polyphenols.
They have neuroprotective features such as anti-inflammation, antioxidants and reduced risk of cardiovascular disease and cancer, as well as improved vision.
Their studies found that:
Ingredients of this delicious Berry Smoothie Recipe:
- 1 cup berries
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Like Energy Booster Green Smoothie Try These Recipes
*If you ever try this recipe dont forget to share your photos with me on, , or tag me on @cookingwithsapana using the hashtag #cookingwithsapana and stay connected* I would love to see your creations from my space!!
The Formula For The ‘best’ Smoothie
Not all smoothies are created equal. Simply tossing a bunch of fruit and juice in a blender may be tasty, but sipping it will load your body up with possibly too much sugar without any other macros to balance it out, and may ultimately leave you feeling sluggish and hungry shortly after you enjoy.
Making a point to include all of the important components of a good-for-you smoothie: protein, fiber, produce, no sugar added liquids, and possibly mix-ins, can help you enjoy your smoothie and feel good knowing that you are fueling your body with what it needs to make it through the day.
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Ready To Power Through The Day The Energy Smoothie Recipes Below Were Created By An Rdn To Keep You Full And Focused
I love to make smoothies for a quick breakfast. What can I put in my smoothie for energy throughout the day? The most important foods to focus on are complex carbohydrates, like whole grains, fruits, vegetables, nuts and seeds. The best carbs offer fiber, protein and healthy fats, too. Break out the blender to make these high energy smoothie recipes at home!
Psst! In the market for a blender that pulverizes any ingredient? Our Test Kitchen found the best powerhouse blender for your kitchen
Autoimmune Disease Healthy Journey:
Here is where I am going to get a little personal. I was a healthy and active girl when I got hit with an autoimmune disease that rocked my world. I visited the doctor and he performed an insane amount of blood tests to figure out what was going on with my body.
I was dealing with the debilitating effects of several autoimmune diseases — rheumatoid arthritis and Hashimoto’s thyroiditis diseases, among others.
I didn’t think I would be dealing with arthritis in my 30’s! My weight had even skyrocketed for no apparent reason .
After many blood tests confirmed I was dealing with several autoimmune issues, I was referred to both a rheumatologist and endocrinologist to deal with the effects of my immune system going haywire. The specialists wanted to put me on a host of medications to help with the swelling and inflammation, all with a list of negative side effects. I felt as if I was ALWAYS at the doctor. I didn’t want to just put on a band-aid.
I went home and my husband and I just sobbed together on the couch , afraid of what the future might hold. After a good cry, I felt determined to figure out what the ROOT cause of my health issues was. I started studying like crazy. I began driving around to every library in town, picking up stacks of health books, and researching everything I could about my disease. I became a full-on nerd!
Here are some of the healing vitamins, herbs and supplements that have helped me with my autoimmune diseases:
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Yellow Fruit And Turmeric Smoothie
Turmeric is a time-honored superfood with antioxidant and anti-inflammatory properties. Powered by curcumin, one of its primary substances, the spice may help boost memory, ease joint pain, lower the risk of certain cancers, and lessen the symptoms of depression. What are you waiting for? Make this smoothie thats bursting with the stuff.
Our 6 Best Healthy Smoothies
Smoothies are a go-to for many of us looking for something quick and healthy. Whether you’re in need of a grab-and-go breakfast or a fuss-free snack, smoothies are a great option that can satisfy even the pickiest of eaters.
With that said, not all smoothies are created equally. Loading up on high-sugar fruit and juices or adding lots of sweeteners can result in a less than healthy offering. Instead, try to balance the different elements in your smoothie when aiming for something that will keep you fuller for longer. Mixing both fruits and vegetables can result in a higher fibre content, while still maintaining a sweet taste. Additionally, including items like nuts, milk and yogurt can boost the protein and healthy fat content, helping you to feel fuller throughout the day.
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Serving Suggestions And Variations
I prefer making this green smoothie right when I am about to consume it. It is better to make it fresh. Enjoy this three ingredients energy booster smoothie first thing in the morning followed by your favorite breakfast.
For variations, you can add sunflower seeds or flax seeds in your smoothie. You can also add some more green leafy vegetables like kale, arguala etc.
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Do Smoothies For Weight Loss Actually Work
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. “I noticed results in the first week,” he says. “It really was amazing.” Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio’s Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. “I saw results immediately,” she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
What Supplements Should I Take
When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.
Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.
Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. Thats why you can see many symptoms like digestive issues and lack of energy.
Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether youll need to take them depends on many other things.
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Nutritionists’ Favorite Weight Loss Smoothies
For this selection, I asked the country’s top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsâif it’s under 25 grams, you don’t want them as a meal replacement, but rather paired with a meal.
All recipes serve one unless otherwise indicated.
“I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I’ve added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that’s a source of energizing B vitamins. If I have this smoothie post-workout, I’ll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly.”
- Â½ banana
by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios
- Â½ cup frozen mixed berries
- Handful of spinach
- 8 oz unsweetened Silk almond milk
- 1 scoop plant-based vanilla protein powder
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
by Cassie Bjork, RD, LD of Redefined Weight Loss