Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
Ways To Add Energy To Your Smoothies
Smoothies are quick, easy, can satisfy your sweet-tooth and still be a nutritious and healthy way to add some energy into your day. If you need an extra boost of energy check out these 5 energizing ingredients you should be adding into every smoothie:
Seeds are a great and easy way to add protein into your smoothies. Chia and flax seeds are our favorites when reaching for that extra source of protein.
The greens are the most nutritious part of the smoothie, anything from spinach, kale, and parsley can add fantastic benefits to your smoothie without even tasting them.
Put some spice in your life with a few spices in your smoothie. Spices have great benefits like antioxidants and anti-inflammatory properties. Our favorite spices to use in smoothies are cinnamon, nutmeg, cayenne and even turmeric!
You may be hearing the term superfood everywhere and thats exactly what the Goji Berry is. Goji berries are high in antioxidants, contain 18 amino acids and can be a boost for your immune system.
Wheatgrass isnt only an energy boost but also contains amino acids, fiber, antioxidants, vitamins and so much more that can help but your body in balance.
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What’s The Best Time To Drink A Smoothie
The morning is a great way time to enjoy a smoothie as it provides a very easy portable breakfast option. Adding something like oats along with fruits and vegetables such as berries and baby spinach can increase your fiber and vegetable intake very quickly. Also, they’re a great way to continue your body’s reparative state from sleeping: “It helps me continue to cleanse from the night before, while keeping me full and satisfied for hours,” celebrity nutritionist Kelly LeVeque explains.
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How To Make A Green Smoothie
Lets break down exactly what you need to make the perfect green smoothie! In the Fit Foodie Kitchen, we use a basic recipe that we deviate from depending on whats in the fridge and what our bodies are craving.
Sowhats in a green smoothie?
Frozen Fruit we like to use frozen fruit in order to omit ice from our green smoothies so that you can get a smoother, creamier smoothie. We recommend banana, berries, mangoes, pineapple, etc. For a single serving, shoot to use around 1 cup of frozen fruit.
Greens- obviously every green smoothie has some kind of green! Whether its spinach, kale, or microgreen, any kind of green will work. Here are our favorites:
- beet greens
What If I Dont Like Bananas
Bananas are the backbone of my simple smoothie recipes to me, they add so much creaminess and natural sweetness for an affordable price. But, if theyre not your thing, you can add some Greek yogurt with a sweetener and ice, OR do half an avocado with a sweetener and ice. Those two combos will replace a banana nicely in a smoothie and still give you a rich, creamy texture.
Make any of these 8 Simple Smoothie Recipes today for you or your family and enjoy the balance of vegetables and fruits in these creamy, refreshing drinks!
Now you are a smoothie making expert and I hope that you have found some great smoothie inspiration to get you comfortable with making smoothies at home.
This is just a starting point though, feel free to play around with these base recipes and come up with your own favorite smoothie recipes to meet your needs and preferences!
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How Can I Make My Smoothie Healthier
The smoothie recipes below are plain, but if you want to expand your smoothie horizons, go for it! Toss in chia seeds or protein powder or hemp seeds or flax or whatever else makes your heart happy. If you have a standard set of mix-ins you like, you can even freeze them into booster packsgreat for really quick and easy smoothies!
Skinny Strawberry Shortcake Smoothie
This vegan recipe will have you drooling for more! Its vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.
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Banana Almond Protein Smoothie
Creamy almond butter offers healthy fats, while coconut water helps restore electrolytes after a tough workout. Greek yogurt and a scoop of whey keep the protein content high.
In a blender, add 1/2 cup coconut water, 1/2 cup plain Greek yogurt, 3 Tbsp. almond butter, 1 scoop whey protein powder, 1 Tbsp. hemp seeds, 1 frozen banana, 1 cup ice. Process until smooth, serves 2.
Nutrition : 329 calories, 17 g fat, 21 g protein, 26 g carbs , 15 g sugars
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Are Smoothies Healthy For You
Before we dive into the quest of how to make a fruit smoothie, lets dive into the why. Our philosophy here at Wholefully is that smoothies can be an incredibly nourishing part of your diet. Just like with our juicing recipes, we say its always better to eat whole fruits and veggies where possible. But its not always possible! Smoothies do make it easy to pack in all the nutrients of your favorite produce into one drinkable cupwhich is great when youre on the go or short on time.
And lets be honest, smoothies are just freaking delicious! We are big believers that you also need to nourish your soul with your food, and if drinking a perfectly tangy and sweet smoothie brings a smile to your face, then thats healthy as healthy can be.
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Fruit But Especially Raspberries
Fruit is not just an excellent way to eat your vitamins and antioxidants, it also provides a lot of fiber. Raspberries in particular contain about 8 grams of fiber in one cup. Remember, the combination of protein, fiber, and a little bit of fat is the winning combo for staying full.
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Whole Foods And The Brain
The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best isyou guessed ita whole, unprocessed food.
In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimers.
Some of the best whole foods for the brain are:
- Oily fish
- Whole grains
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Cooked Chickpeas Or Lentils And Beans Add Loads Of Protein
You might not think of adding legumes like lentils or chickpeas or navy beans to your smoothie, but you should. They are a perfect source of protein and fiber for all your meals, and when added to a smoothie, give a nice boost of flavor and texture. Just be sure to cook them beforehand uncooked legumes or beans could damage your blender, according to Chefworks.
Things To Add To Your Morning Smoothie
If youre anything like me, I like to start my morning off with a delicious smoothie! Rain or shine, I have my handy dandy smoothie ready to go. Just like some people do with coffee, a smoothie gives me my energy and sustenance to stay active, healthy and productive throughout the day. I find, especially in the winter months, I need to add just a little more than usual as the days get shorter and my energy starts to drag as the cold weather starts to set in. However, There is no shame in adding some healthy goodness to your smoothie each morning to add just a little more pep in your step no matter the season.
Whether you are making one at home, or grabbing one on the go, here are some awesome things you can be adding each and every day to your smoothie.
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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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How Much Weight Loss If You Drink Green Smoothies For 1 Week
Incorporating drinking one smoothie a day will not miraculously help you lose weight or burn fat. For you to actually lose weight you must first adjust your overall diet:
- Reduce your calorie intake by 500 to 1000 a day for a sustainable pace of weight loss
- Eat more protein. It can increase your metabolism, helping you burn more calories during digestion and while at rest, and it can also keep you fuller for longer, enabling you to stay at a calorie deficit. Eating enough protein combined with strength training exercises can also help prevent muscle loss while you are losing weight.
- Drink more water. Not only is it a natural appetite suppressant, but it can also temporarily boost your metabolism.
- Eat more fiber. Fiber in your diet will not only help with your bowel movements, but it also helps keep you full as it takes longer to digest. Most of us donât eat the recommended amount of fiber and could benefit from increasing our intake.
- Avoid simple carbs. They are full of empty calories and high in sugars, two factors that will only serve to increase your weight.
- Eat more complex carbs. Not only are they higher in nutrients, but also fiber which is known to help with weight control.
- Workout. For at least 30 minutes a day. Combine cardio and strength training workouts which help you burn calories and build muscle.
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Orange Mango Ginger Smoothie
This smoothie recipe has loads of flavor from fresh ginger and ground turmeric, along with the mango, orange, cucumber, and celery. Since its light on protein, you may want to consider this a snack or experiment with your protein of choice.
Strawberry cheesecake? Yes, please! This decadent smoothie has just 5 good-for-you ingredients to get your day off to a great start.
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
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Pasteurized Egg Whites Are An Unexpected Way To Add Protein
If you want more muscle-building protein but don’t like the chalky taste of many protein powders out there, try pasteurized egg whites, says dietitian Mandy Enright, who told The List, “The egg whites not only create a great creamy, frothy texture but also add a boost of protein Make sure to use pasteurized egg whites to keep your smoothie safe.”
Don’t add raw, unpasteurized egg whites, which can up your risk of foodborne illness if consumed uncooked.
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What Is The Difference Between A Smoothie Maker And A Blender
The main feature that a smoothie maker has over a standard blender is its ability to crush ice. A smoothie maker can also liquefy fruit instead of just breaking it down to smaller chunks as a blender does. You can add liquid to a blender to aid the process but it still does not fully liquefy all the fruit.
How To Lose Weight
Bottom Line: If weight loss is your goal, steer clear of any beverage with calories, from soft drinks to sugary teas to smoothies to fruit juices. Liquid calories, no matter their source, will not curb your appetite as well as solid foods do.
So, rather than pulverizing your fruits and veggies with a blender, enjoy them whole. Peel a banana. Break open a bag of baby carrots. Swirl strawberries into a dish of nonfat Greek yogurt. Keep a big bowl of fresh fruit on the kitchen counter. Get in the habit of taking fruit and veggies wherever you go.
And watch that bathroom scale plummet.
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Best Protein Shake And Smoothie Recipes
Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!
Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.
Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.
Skinny Oatmeal Cookie Smoothie
And here we have it! Yet another healthy smoothie version of your favorite dessert! If youre getting sick of eating oatmeal in the mornings, try using it in a shake instead! Because of the high fiber in oatmeal, it helps keep you feeling full and satiated longer while giving the smoothie a fun new texture.
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