Smoothies are nutrition powerhouses that can pump you full of healthy fruits and veggies. Done wrong, they can pad your waistline with fat and artificial ingredients.
- The best way to enjoy a smoothie?
They’re refreshing, easy to sip on the go, and packed with health-boosting nutrients.smoothies from grocery stores and quick-service chains often contain ridiculous amounts of sugar and fat. Some have more than 600 calories in one cup, and carbs could easily reach a day’s total. But the right mix of ingredients can serve up a powerful dose of nutrients and vitamins.
2. Healthy smoothies have plenty of ice
A 2016 study in the American Journal of Clinical Nutrition shows that people who drank dense smoothies felt fuller than those who had a thinner version even when the calorie counts were the same! The best way to thicken your smoothie without adding calories is Ice.
3. Healthy smoothies have low or nonfat dairy
Calorie bomb smoothies may use ice cream or full-fat yogurt, but low- or nonfat yogurt or cottage cheese gives your smoothie a healthy dose of filling protein without excess calories
4. True smoothies have whole fruit
Does your go to smoothie blend fruit juice instead of cut up fruit? You’re missing out on a crucial opportunity for fiber, which takes longer to digest so you don’t get hunger pangs an hour after eating. Try banana, mixed berries, or apple. Frozen fruit may make your smoothie taste thicker and frostier. You can cut up ripe peaches, plums, nectarines, strawberries, cherries, and apricots, then spread them on a tray and freeze until firm. Store in individual baggies until you’re ready to blend. These kid friendly smoothies are adult approved, too.
5. Healthy smoothies contain omega 3s
A tablespoon of flaxseed meal goes a long way to add both fiber and inflammation-fighting omega-3 fatty acids. Just be sure to use flaxseed meal or ground flaxseed, not whole seeds.
6.Healthy smoothies taste sweet without added sugar!
you can achieve sweet sensation with light coconut milk or water. Again, fruit juices contain added sugar. You can also blend in a teaspoon or two of honey, a little vanilla extract, or some unsweetened cocoa powder or cinnamon. Try these weight-loss smoothies that fill you up without overdoing the sweetener.
Here are our smoothie suggestions
• ¾ cup (6 oz.) nonfat yogurt
• ¼ cup light coconut milk
• 3 tbs. nonfat milk powder
• 2 tbs. honey
• ½ tsp. vanilla extract
• 4 ice cubes
• 1 banana
• 1 tbs. almond butter
• 1 tsp. unsweetened cocoa powder
Combine all ingredients in a blender, and mix until nice and frothy.
Fat Releasers: dairy (yogurt), light coconut milk, honey, fiber (banana), healthy fat (almond butter), cocoa powder.
Source : thehealthy.com