Keys To Making A Healthy Smoothie
While you might think there isnt a right or wrong way to make a smoothie, you do want to put some thought and effort into it. Not only do we want it to taste good, but we want to set ourselves up to feel full and satisfied and our blood sugar balanced.
Here are some key components and ingredients to building a healthy smoothie:
Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but thatâs not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN, a plant-based nutritionist and culinary consultant: Combine three tablespoons chia seeds with 1 cup unsweetened almond milk , two tablespoons almond butter, one teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and youâve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
Low Sugar Smoothies That Taste Amazing
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Are you ready for some healthy low sugar smoothies ? Sugar can easily creep up in smoothie recipes, but today were keeping it in check with low sugar smoothie recipes and some sneaky vegetables.
Now that were in the thick of summer Ive been receiving a lot of requests for smoothie recipes. But particularly for low sugar smoothies.
As you might imagine, many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Now, to be clear, Im not against natural sugar from fruit. But when it comes to smoothies its really easy to over-indulge.
So what smoothies can you enjoy on regular rotation? The ones Im sharing below! Theyre still fruity and have 15 grams of sugar or less per serving. Bonus: you can sneak in some extra veggies. Ill show you how.
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Best Fruits To Use For Smoothies
There is a great collection of frozen fruits to choose from, so check out your freezer aisle in the shop. Some tasty choices are
- Bananas for a thick and creamy base.
- Pineapple and mango for some sweetness and vitamin C, fiber, and potassium.
- Berries such as blueberries and raspberries will give your smoothies a boost of plant chemicals called anthocyanins, which help you stay healthy.
- Kiwis are good for gut health and hydration.
Sheet Pan Thai Chicken With Bok Choy
Prep Time: 10 Minutes
Marinated in a rich and creamy peanut sauce, this easy and delicious oven-baked Thai chicken recipe with bok choy is full of delicious, complex flavors, making this a year-round family favorite. This is one of our favorite asian meal prep ideas because bok choy is such an easy vegetable to make and prep!
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Protein Smoothie Recipes For Weight Gain Or Muscle Gain
Favorite Chocolate Protein Shake! This is my go-to after workouts packs protein, carbs, fruit, and veggies to help build muscle and optimize recovery . It tastes like a chocolate milkshake!
Apple Cinnamon Weight Gain Smoothie is a great way to gain weight by increasing your calories with a delicious whole foods packed smoothie.
Are Protein Smoothies Good For Weight Loss
Yes but drink them wisely. They can be a good source of fiber and protein, and therefore keep you full for a long time, which can help you stick to your weight loss meal plan.
However, make sure you are making your smoothies with filling, natural ingredients, like fruit, oats, yogurt etc.
There is many a protein drink that is full of sugar instead of healthy fats and protein, and therefore doesnt fill you up. They just pile on empty calories that can lead to weight gain, as you will inevitably need to eat more to actually feel satisfied.
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Can You Eat Tahini By Itself
It can be eaten straight from the jar, mixed with chickpeas for a classic homemade hummus, or dipped in batter for a sweet treat, with a hint of nutty flavor. If you want to make a versatile green tahini sauce that can be topped on roasted vegetables all week, combine it with basil, onions, garlic, and apple cider vinegar.
Tahini is a nutty paste that is made from ground sesame seeds. Tahini contains certain compounds that are thought to be beneficial to your liver and kidneys. Tahini can also be used in savory dishes, as it is in traditional Mediterranean foods like shrimp, and it can also be used in sweet dishes like banana bread. Tahini, in addition to being a good source of fiber, protein, and healthy fats, is also a good source of magnesium. This salad dressing goes well with brown rice, avocados, and sweet potatoes because it is made from paste. Tahini also works well as a substitute for nut or seed-based butter.
Thinning the tahini paste will be necessary before it can be used as a sauce. It is natural for thani to thicken up at first, so it will begin to do so. Wait for the tahini to reach the desired consistency before adding water. When the tahini has been finished, add sea salt to taste.
What Is A Protein Shake
Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.
Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.
Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.
Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!
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Will Low Carb Green Smoothies Spike My Blood Sugar
Many ingredients suggested for smoothies, like fruits , have a high glycemic index. This means they will spike your blood sugar and insulin levels almost immediately. This is the exact opposite of what you are striving for on a low-carb diet.
The best way to reduce this effect is to add a mixture of protein, fiber, and fat to the green smoothie.
Low Fat Cottage Cheese
Cottage cheese is a high protein, low fuss food.
A 1-cup serving of low fat cottage cheese has 163 calories, 2.5 grams of fat, and 28 grams of protein .
The newest trends in cottage cheese include single-serve containers, flavored options, and the addition of live and active probiotic cultures.
Besides protein, you get around 1015% of the RDI for calcium in 1/2 cup of cottage cheese. Some food scientists have recently suggested that manufacturers add vitamin D, which aids calcium absorption, though this is not currently common practice .
Summary
Low fat cottage cheese is an excellent source of protein and is becoming even more convenient with the increased availability of single-serving containers. Its also a good source of calcium.
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Blueberry Banana Protein Smoothie
A creamy, 5-ingredient smoothie thats packed with fresh fruit & protein! Its the perfect healthy way to start the day!
When I started my Two Minute Monday video series, one of the most common questions I received was, Where do you find your inspiration for recipes? Although at least half of my ideas randomly pop into my head during a long run while my mind is wandering and who-knows-where, there are 4 main places I purposely turn to for inspiration.
1) Family and friends. Sometimes its a healthier spin on a traditional treat thats been passed down through generations , or something that theyve created that I want to try too , or a copycat or their store-bought favorites . But most often, it comes as a recipe request because I really enjoy baking treats specifically asked for by the special people in my life.
2) Other bloggers. There are a ton of really talented food bloggers out there, especially when it comes to baking and dessert. Since I cant possibly read and comment on every single one , I usually turn to to scroll through photos of their recipes and use those as inspiration for techniques and flavor combinations.
Todays recipe for this Blueberry Banana Protein Smoothie actually came from my sweetest inspiration source: my younger brother. For a few summers in middle and high school, he mixed up a smoothie nearly every dayalways with fruit, sometimes with milk, other times with yogurtand they always turned out delicious.
Healthy Smoothies For Weight Loss
Healthy smoothies for weight loss are the rage right now. Cutting calories without cutting out essential nutrients is the best thing you can do if you’re trying to lose weight. Fresh, homemade smoothies are a great way to supplement your current eating habits.
Smoothies are versatile and can be consumed as either a breakfast or a quick snack, as they contain a healthy balance of protein, complex carbohydrates, good fats, vitamins, and nutrients.
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My Favorite Low Calorie Post
Happy Friday friends!
If youre off from work for Good Friday, I hope that you enjoy your long weekend, and Happy Easter to those that celebrate it! I am technically off from my PR job, but will be doing a bit of work, food shopping, heading to barre class, and going for a hike later with my little family but it may be a short one, because I am super sore from strength training yesterday. Yikes, Im sore! was the first thing that came to mind when I woke up this morning Anyone else feeling achy from their workouts this week?!
Anywho, today Im sharing a smoothie recipe with you that I make all the time. This smoothie was actually one of the first recipes I ever shared on the blog, and Ive been making it probably a couple times a week ever since thenand that was THREE years ago! But, Im sharing it again today because the first time I only had a teeny little picture . Ive since altered the recipe a bit and felt that an all-time favorite deserved better photos and an easy way for you guys to print out the recipe.
This smoothie is high in protein and low in calories, so I make it as a quick, post-workout meal. Sometimes I just make it if Im feeling like something chocolatey and dessert-ish but healthy.
Sometimes I even add some chopped chocolate chips to the top for extra chocolatey-ness .
Looking For A Filling First Meal Try One Of These Protein
Losing weight doesnt have to be about getting six-packs or showing off at the beach. For many of us, its about getting healthy and loving the body were in. But even the most motivated person can use a little bit of help when it comes to meal ideas that are not only healthy but that taste good, too.
Healthy doesnt have to be synonymous with cardboard especially if you try one of these six breakfast ideas that are full of protein but less than 15 grams of fat.
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Lemon Cucumber Green Smoothie
Keto smoothies made with citrus juice and fruits or veggies that have a high water content can be a refreshing snack or post-workout drink.
In particular, cucumbers are low in carbs and mostly made of water. In fact, 1 cucumber is more than 95% water and has only 9 grams of net carbs .
Combining lemon juice and high-fat milled flax seeds with cucumber makes for a delicious keto smoothie with only 5 grams of net carbs.
Blend the following ingredients to make one serving of this smoothie:
- 1/2 cup of water
- 1 cup of sliced cucumber
- 1 cup of spinach or kale
- 1 tablespoon of lemon juice
- 2 tablespoons of milled flax seeds
NUTRITION Facts
Dark Chocolate Banana Nut Smoothie
Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
- 1 teaspoon dark chocolate morsels
- 1 cup unsweetened almond milk
- cup chopped walnuts
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How To Make High Protein Smoothies
Grab the best quality ingredients for your smoothies. Choosing organic is an excellent way to go, but not essential the most important tip is always to use frozen fruits or vegetables . This will give you thick, icy smoothies that are refreshing and give you a mouth full of zing!
Heres the formula for the perfect Protein Smoothie-
Something thick
Something liquid
Some Protein
Some Extras
Important you are going to need a super whizzing blending machine. These dont have to be expensive see at the bottom for details.
How?
Just place all your ingredients into the blender and whizz until everything sounds smooth. Try and do this just before serving as a freshly made smoothie is always the best.
How To Make A Protein Shake
Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.
Protein shakes seem to have made a comeback in the health world! But gone are the days of putting protein powder and water into a blender bottle and shaking it up the recipes Im sharing are blended and packed with so many delicious ingredients!
Sure, you have to get your blender out, but I promise its worth it! These protein shakes are so simple to make, tasty and filling!
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Sweet Potato And Chorizo Hash
If youre a big lover of a fry up but you arent quite prepared for the many calories that often come with them, this Sweet Potato and Chorizo Hash is the ideal alternative. All you need to do is prep the ingredients the night before ready to go the next morning or whenever you want to eat it.
This recipe is also pretty high in protein so its ideal if youre looking to make some gains in the gym!
Crispy Air Fryer Tofu
Gameday is the perfect time to chill out. And watch your favorite team win.
But the game day can be a minefield of high-fat snacks. Like chicken wings and potato chips.
And as yummy, as they are, theyre not worth blowing your diet.
So, what can you do instead? Make this crispy air fryer tofu.
These tofu bites are addictive. Theyre crunchy on the outside and tender on the inside, and taste delicious.
The soy sauce adds umami, while the Sriracha sauce adds a nice heat. If you dont like it spicy, just omit the Sriracha sauce theyll still taste yummy.
The key to these bites being so low in fat is that you use an air fryer. If youre following a low-fat diet, having an air fryer is a game-changer.
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Apple And Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the apple skin on for extra phytonutrients.
12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon, to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
Tip: How Do You Keep A Green Smoothie Recipe Fresh
The best time to consume this smoothie is directly after making it. Everything is still fresh, cold, and well combined.
However, if you want to drink it later, a protein green smoothie can be stored in the refrigerator for 24 hours. Store it in an airtight container, not your blender. Fill the container to the very top to keep any air out. Otherwise, the smoothie can pick up odors from nearby foods.
The colour of the smoothie might change as avocado oxidizes but it shouldnt affect the flavour.
If your smoothie is very thick, you can serve it with in a smoothie bowl.
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