How to make a weight loss smoothie. A major reason for the popularity of smoothies is their chameleon- like ability to be transformed into whatever you need them to be. Whether you just want a sweet treat, a workout drink, a health- boost or want to lose weight – smoothies can do it all. It’s what makes them so great, well that and the fact that they are excessively delicious. Deceptive dietary devils or a quick, easy way to get essential nutrition? Packed with essential nutrients that keep your skin, hair, bones and heart.Because smoothies are so adaptable and because they are mouthwateringly yummy, it’s easy to get carried away and add ingredients that turn your smoothie into a sugar- loaded, super- sweet calorie bomb and to supersize your portion size. It doesn’t help that a voice in the back of your head is willing you on to down a bucket- sized smoothie because smoothies are ulta- healthy afterall, so portion size doesn’t count. Healthy foods have calories too, and they count just as much as any other calorie. I say all that to say this, you need to have a clear idea why you are making a smoothie in order to control what ingredients you’re adding and how much you’re making. Here’s an overview of how to make a weight loss smoothie: Make the smoothie filling by adding ingredients that thicken the smoothie. 5 Anti-Aging Smoothies To Make Your Skin Look Younger and stay fresh. Whip up this healthy, vegan kale and apple green smoothie in minutes. It’s a great way to start the day or cure the afternoon munchies. I haven’t figured out if. This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. In a blender, combine banana, blueberries, and yogurt. Blend on high speed until smooth. Pour into two glasses; serve immediately. Great smoothie- thickening ingredients include chia seeds and frozen fruit. Use water, coconut water, non- dairy milk or low- fat milk as your smoothie base to make it a low- calorie smoothie. Skip the juices – they’ll increase the calorie content of the smoothie, and you’ll probably be adding fruit anyway. Carbohydrates should come from fruit or veggies. Watch your portions here, and keep to about 2 cups of fruit per serving. Add protein to make your smoothie filling, feed your muscles and to make it more of a meal. Add 1 tablespoon of healthy fats such as avocado, nut butters, and flaxseeds. Healthy fats are important for optimal health, help your body absorb nutrients, and make weight loss smoothies more satisfying. Go easy on the sweeteners. Try to use only fruit to sweeten your smoothie. But if you need a little more stick to natural sweeteners such as molasses, xylitol and honey. Increase flavour without adding calories by adding spices or fresh herbs. Add natural weight loss aids such as green tea, cinnamon and ginger. Let’s get into how to make a weight loss smoothie in detail. MAKE IT THICKThe first rule of smoothie making? Make your smoothie thick. When you want to lose weight you need to cut back calories. Now unless you want to feel hungry all the time, you need to make sure that though you’re eating less you still feel full. Otherwise, sooner or later you’re going to run out of willpower, and hit the nearest junk food joint for all it’s got. You might as well face the fact that you’re not going to survive any kind of diet if you’re perpetually feeling ravenous. Incredibly, you don’t have to trust me on this one. There’s been a study on it. Research published in 2. Flavour (I know!), found that thick smoothies will leave you feeling fuller and more satisfied than thinner drinks that have the same number of calories. Scientists compared two yogurt- based smoothies with the same number of calories, but to one they added a thickener – tara gum. Results showed that the participants who drank the thicker smoothie felt twice as full than those who consumed the thinner smoothie. Making thick smoothies allows you to reduce the calories in your smoothie, while still feeling full and satisfied. Still, thickness is relative and everybody is going have a different opinion on what constitutes too thin or too thick a smoothie. Thus, however you like your smoothie, remember to make it as thick as you can tolerate without impinging on your smoothie bliss. Ingredients to thicken a smoothie: 1. CHIA SEEDSThis option is for you if you don’t like your smoothies thick. Chia seeds will turn gel- like when soaked in liquid, retaining about eight to nine times their weight and swelling substantially. However, it takes about 2. This means that if your drink your smoothie immediately after making it, it will still have the same thickness/thinness, but swell up in your stomach and still leave you feeling full for hours. If you like your smoothie thick, pre- soak chia seeds for about 2. If you’re usually pressed for time when you make your smoothies, make your own chia gel and add 1 or 2 tablespoons to your smoothie when needed. TO MAKE CHIA GEL: Soak 1/3 cup of seeds in 2 cups of water in a glass jar with a tight- fitting lid (e. If you want a thinner gel add another cup of water. After a few minutes shake again to prevent the chia seeds from clumping together. Put in sealed glass jar in fridge. Shelf life is approx 2 weeks. Chia seeds are a particularly awesome choice to add to your smoothies. Apart from the rather cool fact that it is said to have been the basic survival ration of Aztec warriors, with one tablespoon believed to sustain an individual for 2. Chia seeds are rich in healthy omega- 3 fatty acids, protein, fiber, antioxidants, and calcium. In fact they are so high in antioxidants (higher than any whole food, including blueberries) that they don’t deteriorate easily and can be stored for long periods without turning rancid. In terms of flavor, chia is also a winner – it doesn’t really add any to the smoothie, as chia has a barely perceptible nutty flavor. FLAXSEEDS/ LINSEEDS Add 1 or 2 tablespoons of ground flaxseed (also known as linseed), which has a nutty flavor (stronger than chia seeds). Like chia seeds, flaxseeds are often considered a superfood. Flaxseeds are thought to possess anti- inflammatory properties and help protect against heart disease, cancer and diabetes. Flaxseed absorbs water and after about 2. So if you don’t like your smoothie thick, flaxseed is another option, as it wont expand until it’s in your stomach. The main disadvantage of flaxseed, especially compared to chia seeds, is that they tend to spoil quickly. Flaxseeds must be kept in the fridge and used fairly quickly before they become rancid. Also, to get the maximum benefit from flaxseed, you need to consume the ground. The blender is unlikely to do a good job grinding them, so you’ll either have to buy ground flaxseed (spoils quicker than whole flaxseed) or grind whole flaxseed in a coffee grinder. PSYLLIUM SEED HUSKSTry adding fiber- rich psyllium seed husks to thicken a smoothie, without adding any flavor. Like chia seeds and linseed, psyllium seed husks combine with liquid in your stomach and swell up, helping you to feel full for longer. XANTHAN GUMXanthan gum is natural carbohydrate commonly used as a food- thickening agent (e. It’s also used for lowering blood sugar and total cholesterol in people with diabetes (though diabetics should check with their doctors before using xanthan gum). It has no flavor and you’ll need only a tiny amount, a generous pinch or about 1/8- 1/4 of a teaspoon. One tablespoon contains 3. FROZEN FRUITSUsing frozen fruits is a simple way to thicken your smoothie a little. Freezing fruit (or even vegetables) will add thickness and texture, but also intensify the flavors of your smoothies, as you wont have to add any ice. Dense fruits such as bananas, mangos, papaya and avocado will thicken a smoothie. Water- based fruit such as watermelon will do the opposite. With regard to vegetables, spinach is a good option. The taste of spinach is mild, easily masked and barely perceptible in a smoothie. Spinach is also very low in calories, but will thicken the smoothie and give it a tremendous nutritional boost. If there is a downside (for some), it does turn a smoothie green. If drinking green is a turn- off, simply drink it out of a mug or other nontransparent cup. ADD NUTS/ NUT BUTTER Add a tablespoon of peanut butter or other nut butter (see here for lots of different nut butters) or a few nuts such as almonds/ pecans or walnuts. You can pre- soak nuts in a little water so that they are softer and easier to blend. Unlike the previous smoothie thickening options, this does add calories. And nuts are particularly energy dense (though also high in nutrients). So you’ll only want to do this if your smoothie could do with a few more calories and/ or healthy fats. And when you do add nuts/ nut butter, do so sparingly. CUT DOWN ON LIQUIDSIf a smoothie recipe you’ve been eyeing is likely to end up runny, cut down on some of the liquids (e. OTHER THICKENERSLSA (made from ground linseeds, sunflower seeds and almonds)Irish moss. Beans (use white beans or chickpeas in fruit, vanilla or other light- colored smoothies and black beans in chocolate or dark smoothies)Coconut meat. Basic smoothies ingredients that thicken a smoothie: Ice. Yogurt. Cottage cheese. Kefir. Frozen yogurt. Oats/ ground oats/ soaked oats. Wheat bran. Wheat germ. Smoothies are packed with nutrients, protein and fiber, so be sure to drink a couple of glasses of water as well. Okay, now that I’ve almost made a dissertation out of how to thicken a smoothie, lets move on to weight loss smoothie ingredients. Weight loss smoothies need to be low in calories, but should ideally be high in nutrients. That allows you to cut back on calories to lose weight, but provides your body with sufficient vitamins, minerals and other micronutrients important for good health. This will help the weight loss process too. If you are nutritionally deficient, you’re more likely to be tired, struggle with food cravings, feel sluggish or suffer outright ill health. ADD MILK/ WATERWater has, of course, zero calories, and will be the lowest calorie liquid, along with tea, that you can add to your smoothie. While water has no calories, its also essentially has no nutritional value. Adding some form of milk (or coconut water) will add micronutrients and protein to your smoothie. As a rule of thumb, don’t add fruit juices to a weight loss smoothie. First of all, you’re adding whole fruit to your smoothie, so you don’t have to add fruit juice too. Furthermore, in fruit juice the fiber has been removed from the fruit, leaving it high in sugar and calories. Adding green juices is fine – in fact great! These kale recipes will blast your cravings away! WHAT IS KALE?!? What kind of kale recipes will my family even eat? I never knew what kale was until I started making green smoothies. I saw these kale recipes transformed by these nutrient dense smoothies. Do you like dark leafy greens? If you are anything like me.. Do you have a hard time finding a. I never ate kale. I started making green smoothies. Now I crave kale! Now I look forward to saut. Or crisp bite size leaves in the oven for a crunchy snack. My kids will devour a large bowl of kale chips no problem. Plus, they even ask for more. LOVE IT! Back in my younger years, I wouldn’t have even tried kale. I thought that it was mainly used to decorate gourmet dishes at fancy restaurants. Now, I prefer to either drink a kale smoothie or saut. If I can crave these kale recipes, there is still hope for you! I have seen my skin glow, my weight drop, and my bowels become regular from drinking these kale smoothies. On Dr. Fuhrman’s nutrient dense chart. In order for a food to be. My experience and research has shown me that calories are not the main cause of America's health issues. But that article is for another time. A great leafy green to begin adding to your. Its flavor is easy to cover up with fruit. I can. add quite a bit of beneficial spinach without the smoothies taste. Kale’s flavor on the other hand is harder to cover up. Then, add more leaves. Also, the young tender kale leaves are less bitter. So, keep that in mind to harvest it earlier than later if you plan to grow kale. Or you can wait for a light freeze outside and then harvest. Kale recipes with fall or early winter harvested kale tastes sweeter than any kale you'll taste in summer. Two secrets to tame down kale’s flavor#1 - Briefly blanch and freeze the kale before blending. I just freeze it in serving size baggies.) Not only you. Frozen kale is a great way to add more nutrition to any meal. All you need to do is take the frozen kale (straight from the freezer) in its baggie and smash it with your hand or rolling pin. The frozen fragile leaves easily crushes up. It looks like extra seasoning in the dish. You can then stir it into an array of meals.. It is a lot easier than finely chopping up kale with a knife.#2 – Add a delicious berry green drink or flavored stevia drops (my favorite stevia is the berry flavor) to help accompany the earthy flavor of the greens. Three problems that people run into while blending kale. The first problem is that the cell walls of kale are very tough for a low quality blender to break apart. I would highly recommend a Blendtec Blender. This blender will pulverize through those tough cell walls so that you do not have to chew on pieces of kale while drinking a smoothie. If. you need to use a low quality blender, blend the greens with half of. Then, add the rest of the liquid with the fresh. The second problem with these kale recipes is that it will. To prevent smoothies from forming, blend something frozen. That should reduce the amount of foam. The third problem is. For that reason, I usually drink. If you need to save a smoothie. To use kale in smoothies. I firmly. hold the base of the stem with one hand and run my other hand up the. You can use a knife for this also. Want to save money making these kale recipes??? Learn how to grow kale in your own garden or flowerbed. One of them actually chews on it like she. She will eat anything I give her. The other one. will only eat it, if I cut it up. So only use 1- 3 leaves at the beginning and work you way up. My biggest tip. with kale smoothies is that you should add fat to your kale recipes! It will add a pleasant creaminess to your smoothie. You'll enjoy it a lot more! Plus, the fat will aid in the absorption of the fat- soluble vitamins in the kale. Thirdly, the fat will assist in stabilizing your blood sugars. In the future I will explain in further detail why health- promoting dietary fats are essential to our bodies. Canola oil will not bring you better health. Use healthy oils and fats that don't oxidize easily. Coconut oil/cream, red palm oil, mct oil, raw nuts, avocados, and even butter/cream from grass fed cows (only if your body can digest it) can all be good additions to your recipe. When adding oil to a smoothie, you'll have to melt the solid oils down to its liquid state and drizzle it into the blender while it is processing. That way, you won't have big clumps of oil to drink down. Creams and avocados are certainly the easiest to add. Want even more recipes than what is found below? Check out the kale smoothie recipes that other readers like you have shared with us. Interested in how many calories are in these smoothie recipes? How about Weight Watcher Points? Check out my ebook, Smoothie Handbook for Health. I bundled together 1. Plus, there are additional bonuses. Kale Recipes. Beginner Blueberry Kale Smoothie. Pour. the water and coconut cream and toss the banana and kale into the blender. Then. add the blueberries and stevia. Blend again until smooth. Tropical Kale Smoothie. Pour. the water, cream, mct oil into the blender. Toss the banana, kale, and pineapple into the. Then add the mango and ice. Blend again until smooth. Purple Tropics. 1 large ripe banana, peeled. Pour. the water and coconut cream and toss the banana, kale, blueberries, pineapple, and stevia. Blend again until smooth. You. only need a little bit, but it can disguise your green smoothie! To turn the smoothie purple)1 cup blueberries, frozen. Pour. the water and coconut cream and toss the banana, kale, and beet into the blender. Drizzle the coconut oil while blending until. Creamy Avocado Kale Smoothie. Pour. the water and coconut cream and toss the banana, kale, and avocado into the blender. Then add the blueberries, strawberries, and stevia. Blend again. until smooth. Advanced Berry Kale Smoothie. Pour. the water and cream and toss the banana and kale into the blender. Then. add the strawberries, blueberries, and stevia. Blend again until smooth. Peachy Kale Smoothie. Pour. the water and cream and toss the banana, and kale into the blender. High Antioxidant Smoothie. Navitas Naturals Twister Power. Pour. the water and cream and toss the banana and kale into the blender. Then. add the blueberries and pomegranate kernels, Twister Power, and stevia. Want even more recipes? Here are more kale smoothie recipes that you have shared with us. I hope that you enjoy these kale smoothies as much as I do! Happy Blending! Want 1. Check out my ebook, Smoothie Handbook for Health. The contents of this website are based. Da. Nae Johnson. The contents are not meant to. Da. Nae encourages you to.
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