Keto Avocado And Coconut Smoothie
- 1 tsp lemon or lime juice
- 1 cup crushed ice
Method:
- Add the avocado, milks, ginger, ground nut powder, berries, turmeric and lime juice to a blender and mix until smooth.
- Add the crushed ice and sweetener to taste.
- Blend again until smooth.
- Adding a pinch of black pepper activates the curcumin in the turmeric and makes it more easily absorbed without changing the taste of the smoothie.
This is a really creamy, low carb sugar-free smoothie that is high in anti-inflammatory properties and antioxidants, says Becs. The avocado is full of good fat and fiber, which keeps you full and means you wont overeat. It also helps regulate your blood sugar making you less likely to store fat as energy.
Meanwhile coconut milk is full of medium chain fatty acids , which have been shown to boost metabolism, as well as vitamins and minerals, says Becs.
- 1 kiwi fruit, skin removed
- Blend all ingredients until smooth.
These ingredients pack a powerful nutritional punch and work together to kickstart your metabolism, says Becs. Green smoothies are a great way to get extra veg in your diet, which helps with liver detoxification. Avocados are full of healthy fats that keep you feeling full longer while cucumbers also work to keep you sated with their hydrating properties.
Kiwis are excellent sources of fiber and kale is packed with omega-3s essential fatty acids that boost brain, eye, gut and heart health as well as magnesium.
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Potential Risks Of Green Smoothies
Because there are many ways to make a green smoothie, itâs possible to add too many sugars, carbohydrates, or fats. The potent vitamin content in leafy greens may also be unsuitable for people with certain medical conditions.
Things to consider when whipping up your green smoothie include:
Weight Gain
Leafy greens are naturally low in calories and fat. However, common green smoothie additions like fruits, nut butters, sweeteners, or milks can add excessive amounts of these nutrients to a single serving. Too much fat or caloric intake can lead to unwanted weight gain, so measure your portions so you know whatâs in your drink.
Blood Sugar
Excess sugar not only leads to weight gain, but may also increase your blood sugar levels, increasing the risk of diabetes. Fruits and nut butters contain numerous vitamins and minerals, but can also have a high natural sugar content, so moderate the amount added to your green smoothie.
Medication Interference
The high Vitamin K content in leafy greens can reduce the effects of certain anticoagulant drugs. While people taking blood-thinners do not need to avoid vitamin K, you should still talk to your doctor about how much you should consume.
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Are They Ok For Kids
Yes!
In fact, a small 2021 study that included 68 preschoolers found that 84.3% of the kids in the group tasting smoothies made with fruit and dark green vegetables willingly tasted all five green smoothies and rated the green smoothies as moderately liked .
Plus, the kids green smoothies intake helped them reach 31% of the weekly dark green vegetable recommendation set by the U.S. Department of Agriculture .
Kids can help you make green smoothies by tossing fruits or vegetables into the blender and choosing which fruits and vegetables theyd like to try.
If youre purchasing a premade green smoothie for your child, consider choosing one that contains no added sugar.
Summary
Green smoothies can be a good choice for kids and people with conditions such as diabetes, but theyre not a magic bullet for weight loss. If drinking a smoothie as a meal, make sure it has enough calories and protein to keep you satisfied.
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Below Is The List Of My Favorite Protein Powders:
- Perfect Keto This one is my favorite cause its gluten-free, dairy-free and it uses clean ingredients. There is not junk fillers.
- Vega Sport Premium Protein This one is dairy-free, vegan and vegetarian too. Its Keto friendly too because 1 scoop has only 5g of carbs.
- Vega Protein& Greens Vanilla This is vegan too and there is no soy. The flavour is good too. This is keto friendly too because it 1 scoop has only 4g of carb.
- Soy protein powder will help to build bone mass and is particularly helpful in older adults.
Be sure to check for unsweetened protein powder as you dont want to add artificial sweeteners and other fillers to the smoothies.
Green Smoothie Recipes To Lose Weight
Here are 5 amazing green smoothie recipes that you can try for losing weight efficiently.
Spinach Milk Green Smoothie
One of the best green smoothies for weight loss, this is a slightly unconventional green smoothie. It consists of fruits like orange and strawberries which blend with the spinach flavor to give you an amazing taste while being beneficial for your body too.
This green smoothie also includes almond milk which provides your body with extra protein and volume. As a result, your body needs to exert more energy and heat to digest the extra calories which you consume in the protein. So, basically, this green smoothie is a great way to increase your metabolic rate and get rid of that extra weight that you have been lugging around for a while.
Ingredients:
- 1/3 cup strawberries
Apple Pie Green Smoothie
Due to the apple pie ingredients and spices used in this recipe, this green smoothie will taste more like an apple pie than resemble the taste of an actual smoothie. So, if you are an apple pie lover then this is certainly the perfect smoothie recipe for you.
Apart from having a delectable taste, this smoothie can help you with your weight loss problem by keeping you full for a longer time. Since it contains apples, it offers a lot of fiber, Vitamin C, and antioxidants without a lot of calorie content. This is why this green smoothie is great to avoid overeating and helps in managing your calorie intake which can further aid you in weight loss.
Ingredients:
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How To Make Healthy Smoothies
You can put nearly anything into a smoothie. But most consist of liquid , fruits, vegetables, seeds, nuts , supplements like protein powder, maca or matcha, and toppings , says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating.
The key to making it healthy is to strike the right balance of vegetables, fruit, protein and fat, says Miranda Hammer, a registered dietitian and natural foods chef based in New York. The smoothie is a really great way to get in those key foods, Hammer says. When you make this type of smoothie, you have the foundation for a healthy breakfast or snack.
Protein can come from unsweetened nut butter, chia, hemp or flax seeds, plain yogurt or nut milk. And fat, which helps fill you up, is the other key factor in a smoothie. Good sources of fat in smoothies are salt and sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut meat, coconut yogurt, or full-fat organic yogurt, Hammer says.
For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric.
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Make Smoothies Ahead For The Perfect Fast Food
We know life can get crazy busy especially in the morning. Thats why we think green smoothies are the healthiest fast food for people who are constantly on the go.
You can blend your green smoothie the night before and store it in your fridge . Use an airtight lid to limit oxidation and keep it as fresh as possible. When ready to drink, give it a good shake before you open.
If you follow these five green smoothie tips, we pinkie promise your green smoothies will be love at first sip!
Now, heres a favorite recipe we make for friends and family whove never tried a green smoothie before
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What Liquids Work Best In Smoothies
If you want a thicker smoothie, you should use less liquid. Filtered water or spring water, almond milk, coconut milk, coconut water, organic fruit juices, freshly squeezed juice, and kefir are all good liquids to use in your smoothies if you are looking for a healthier smoothie to help with your weight loss goals.
Are Green Smoothies Healthy
Generally speaking, you can consider green smoothies a healthy choice.
Theyre an easy way for kids and adults to consume more servings of vegetables and fruits. Embrace them as a quick and easy option for a filling snack or a light meal, depending on which ingredients you use.
However, keep in mind that your diet and lifestyle as a whole determine your overall health.
Though adding green smoothies to your diet can improve your nutrient intake and certain markers of your health, green smoothies cant make up for an unhealthy diet, lack of sleep, or sedentary lifestyle.
Here are a few reasons you may want to add green smoothies to your diet.
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What Is A Green Smoothie
A green smoothie recipe is a blended drink that mainly contains vegetable greens or fruit, or a combination of both. They are an easy way to flush your body of toxins, get lots of healthy nutrients, and lose weight fast.
Green smoothies are often green or bright green and may not exactly look like the most delicious meal, but if you do it right youll not only love these simple green smoothies, youll crave them!
Similar to a green juice, a green smoothie recipe has lots of veggies and fruit. However, with green smoothies youll get more fiber, and therefor stay full longer.
Green smoothies are a blended mixture of fruits, vegetables, and other ingredients. The green vegetables gives it its distinctive color.
Below you will find benefits of a green smoothie diet, plus 10 green smoothie recipes for weight loss
Benefits Of Green Smoothies For Weight Loss
Green smoothies are a great way to lose weight because theyre packed with nutrients and fiber, which can help keep you full throughout the day. Theyre also low in calories, which makes them a great choice for those trying to lose weight.
Another benefit of green smoothies is that theyre a great source of antioxidants, which can help protect your body against disease and promote overall health.
And last but not least, green smoothies are a great way to get your daily dose of greens! Dark, leafy greens are packed with vitamins such as vitamin K and folate, minerals, and antioxidants that are essential for good health. So if youre looking for a delicious and nutritious way to lose weight, green smoothies are a perfect choice.
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Top 10 Weight Loss Smoothie Recipes
Weight loss smoothies can be a bit hardcore, but I believe it will help you see results more quickly when combined with an awesome exercise goal. I hope you try these recipes and love the results when you are consistently drinking them:
Meal Replacement Smoothie- Smoothies are considered the healthiest fast food because you can make a quick, filling meal in five minutes! Put that theory to the test with this lovely berry smoothie.
Anti-Inflammatory Smoothie- Chronic inflammation keeps our bodies from reaching their full potential. Fight that head-on with this soothing smoothie recipe.
Beginners Luck Green Smoothie- This is THE best green smoothie! Its been voted #1 by far and is both delicious and nutritious.
Apple Celery Smoothie- The green smoothie of all green smoothies, this ones got a healthy boost and a unique ingredient list.
Pineapple Ginger Smoothie- Fresh ginger has so many health benefits, and paired with pineapple is quite easy to digest.
MCT Oil Smoothie- Your metabolism needs fat to help digest food. MCT oil is an easy and efficient way to get healthy fat into your body.
Chocolate Weight loss Smoothie- Gain natural energy and burn fat with this yummy cacao-filled smoothie.
Smoothie for Brain Fog- Clear the cobwebs and benefit from better focus with this genius smoothie.
Raspberry Smoothie- Is it a dessert or a smoothie? This creamy, ruby smoothie is healthy and just plain pretty.
How Can Pineapple Help You Lose Weight
Pineapple has many factors that can help aid in weight loss:
- It is relatively low in calories and contains a lot of water
- It is a good source of fibre and can help you feel more full and satisfied
- It contains natural digestive enzymes which support digestion .
- It has a lovely naturally sweet taste while still being lower in calories and high in fibre, so it is a great alternative to foods that contain refined sugar
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Green Smoothie Diet Final Takeaways
Dont stop with these recipes. Experiment with your own combinations and swap out things like kale with collard greens and dandelion greens to mix things up a little.
Also make sure to allow some time for cleanup when making green smoothies. At the very least, rinse your blender and cup well after use youll be glad you did later! With main ingredients like bananas and greens having a tendency to stick to your containers and glasses, cleaning proactively at prep time is a great habit to get into.
Why Smoothies And Shakes Are Great For Adding Extra Pounds
Because smoothies are such an easy way to consume calories, theyre perfect for packing more into your day.Lets face it its far easier to drink several of those high calorie shakes over the course of a day than to fit in the equivalent amount of whole foods especially if youre on the go a lot.
You can potentially consume thousands of calories just by drinking smoothies, and best of all, downing them takes a lot less time than cooking and chewing the same foods!Smoothies are a particularly good option if you dont have a great appetite as they can be easier to tolerate than whole foods.The trick is to make sure that your smoothies are full of healthier types of foods, rather than sugary ingredients.
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The Best Healthy Fruit And Vegetable Smoothie Recipes For
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Whats In This Low Carb Green Smoothie Recipe
- Avocado peeled and pitted. I like using Hass avocados as theyre more flavorful. Avocados are such a great addition as they are high in healthy fats, fibre, full of vitamins and nutrients.
- Spinach be sure to wash the smoothies beforehand, even if theyre advertised as pre-washed. Do not skip this ingredient if you want that boost in nutrients and fiber. Spinach is full of antioxidants as well as vitamins. Spinach is full of antioxidants as well as vitamins and nutrients as well.
- Unsweetened coconut milk or coconut water I think this are the two best liquids to use in a green smoothie recipe.
- Sugar-free vanilla protein powder check out the recipe card down below for a link to my favourite one.
- Peanut butter powder I really love and highly recommend PB2. You can also add some flaxseed if you have it on hand.
- Freshly squeezed lemon juice I dont recommend using bottled lemon juice as there are preservatives.
- Optional berries Since berries are lower in carbs, add some freeze or fresh strawberry or blueberries if you prefer.
- Top your smoothie with fresh mint and some blueberries.
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Water Or Other Liquid
Last, but definitely not least, is water. You can use plain water, or try coconut water, coconut milk, almond milk, or any other liquid base of your choice.
Like with the other green smoothie ingredients, you can also use a combination of liquids as long as it totals two cups.
If youre really into smoothies and would like a copy of the 5 best smoothie recipes here on 100 Days of Real Food, you can grab it from our Free Membership Area !
Lisa Leake
Potential Health Benefits Of Green Smoothies
Green smoothies are a great way to incorporate leafy greens into your diet. These greens are a rich source of vitamins and minerals and are most nutritious when consumed raw like in a smoothie.
Itâs also easy to customize a green smoothie to your taste. However, while adding ingredients can improve the green smoothieâs flavor, they can also increase the amount of calories, carbohydrates, fats, and sugars.
Including leafy greens in your smoothie can provide health benefits like:
Digestive Health
The insoluble fiber in leafy greens helps food to pass through your digestive system, reducing issues like diarrhea, constipation, and bloating. Fibrous foods also help you to feel fuller for longer, which can aid in meeting weight-loss goals.
Bone Strength
Leafy greens like kale and spinach are a great source of vitamin K1. Research has documented that people with a high intake of vitamin K1 are at a decreased risk for bone fractures, osteoporosis, and decreased bone mineral density.
Immunity Support
Leafy greens are much higher in vitamin C than other vegetables. Vitamin C is known to support the immune system, fight infection, and help maintain healthy cellular function throughout our bodies.
Lower Risk of Chronic Disease
Lower Cholesterol
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Could Improve Certain Aspects Of Health
Research shows that increasing fruit and vegetable consumption may improve many aspects of your health.
For example, adding more produce to your diet by drinking whole fruit and vegetables in your green smoothies may help reduce your risk of heart disease and certain cancers and help you live longer .
However, remember that these health benefits have more to do with consuming fresh fruits and vegetables than consuming smoothies themselves. It all comes back to fresh, nutritious ingredients.
Prioritize getting enough whole fruits and vegetables in your diet. If green smoothies help you reach the recommended intake of at least 5 servings of fruits and vegetables per day, then green smoothies can be your key to healthy living.
Keep in mind that the average U.S. adult consumes only 1 serving of fruit and 1.5 servings of vegetables per day, so adding a green smoothie to your daily diet may be an excellent choice .
Summary
Green smoothies are nutritious and easy to make, and they may help you meet the recommended intake for nutrients such as vitamins, minerals, and fiber.
As with most nutrition-related topics, many people have questions about green smoothies and their health benefits.
Here are answers to some frequently asked questions about green smoothies.