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Medical Video: 12 Healthy Smoothies
Whether you need to lose weight, or just want to maintain health, smoothies are the right choice to replace one meal menu. The problem is, many people feel smoothies are not enough, and we will feel hungry again soon. Even though, it doesn't always have to be that way.
"Fiber and protein are two keys to helping you feel full longer - and because fat does not increase blood sugar, fat will not trigger empty carbohydrate cravings," said Katherine Brooking, MS, RD, co-author of The Real skinny, quoted from Prevention.
To get an additional nutritional boost from healthy fats and protein, use avocado, peanut butter, or greek plain yogurt as a basis for your smoothie thickener. Remember this little trick: the thicker the texture of your smoothie, the more it will fill your stomach and the longer you will avoid feeling hungry again.
Mix one of your selected smoothies from 12 recommendations of hungry delay healthy smoothies below
1. Carrot Mango Smoothies
Portion: 1 person
290 kcal, 9 grams of protein
What you need:
- 240 ml of almond milk
- 1.5 tbsp almond butter
- 120 grams of grated carrots
- 160 grams of fresh mango, cut into cubes
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
2. Apple cucumber celery smoothie
Portion: 2 people
420 kcal, 12 grams of fiber, 17 grams of protein
What you need:
- 125 ml of red grapefruit juice (alternative: orange juice or natural coconut water)
- 25 grams of baby spinach / kale, discard the stem
- 1 large red apple (200 grams), remove seeds and roughly chopped
- 130 grams of chopped cucumber
- 1 medium-sized celery stick (85 grams), roughly chopped
- 30-40 grams of sunflower seeds / pumpkin seeds / walnuts / chia seed
- 55 grams of cut mango
- 4 grams of fresh mint leaves
- 1 1/2 tsp virgin coconut oil (if any)
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
3. Raspberry smoothies
Portion: 1 person
325 kcal, 12 grams of protein, 25 grams of fiber
What you need:
- 1 tbsp chia seed
- 1 tablespoon of water, to develop chia seed
- 190 grams of fresh / frozen raspberries
- 400 grams of silk tofu
- 1 cup of water
- Ice cubes (if you like)
How to make:
- Mix the chia seed with 1 tablespoon of water, stir until it forms a gel paste (± 2 minutes)
- Add the chia gel and all the remaining ingredients to the blender and puree
4. Cashew banana smoothies
Portion: 1 person
403 kcal, 9.5 grams of protein, 6 grams of fiber
What you need:
- 40 grams of cashew nuts
- 1 medium frozen banana (you can freeze it first in the freezer overnight)
- 240 ml of nonfat milk
- 2 tablespoons of germ wheat (alternative: oats)
- 1 teaspoon of natural honey
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
5. Green apple and pear smoothies
Portion: 1 person
388 kcal, 13 grams of protein, 12 grams of fiber
What you need:
- 1 medium pear
- 1 small green apple
- 1 small size cucumber
- 30-40 grams of sunflower seeds / pumpkin seeds / walnuts / chia seed
- Juice of ½ lemon
- 20 stalks of parsley
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
6. Banana bean chocolate smoothies
Portion: 1 person
370 kcal, 26 grams of protein, 6 grams of fiber
What you need:
- 1 medium banana
- 150 grams of greek plain yogurt
- 1 tablespoon of cocoa powder
- 1 tbsp of natural peanut butter
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
7. Ginger pear smoothies
Portion: 1 person
256 kcal, 12 grams of protein
What you need:
- 1 cup of water
- 1 1/2 tbsp chia seed
- 2 tablespoons of chopped fresh ginger
- 60 ml of fresh almond milk
- 1/2 banana
- 1/2 pear
- 225 grams of spinach, discard the stem
How to make:
- Add all ingredients and blender until thick texture
8. Apple pie smoothies
Portion: 1 person
354 kcal, 11 grams of protein
What you need:
- 45 grams of oats, soak in water overnight and drain
- 1/2 tsp cinnamon powder
- 1/2 tsp nutmeg powder
- 1 tbsp almond butter
- 1/2 apple, diced
- 125 ml of fresh coconut milk
- Ice cubes (if you like)
- 1/2 cup of water
How to make:
- Add all ingredients and blender until thick texture
9. Banana spinach smoothies
Portion: 1 person
316 kcal, 6 grams of protein, 4 grams of fiber
What you need:
- 1 banana
- 125 grams of greek plain yogurt
- 225 grams of shadow, discard the stem
- 1/2 tsp coconut oil
- Honey, just enough for sweeteners
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
10. Avocado Mango Smoothies
Portion: 1 person
298 kcal, 5 grams of protein, 5 grams of fiber
What you need:
- 150 grams of mangoes
- 80 grams of finely ground avocado
- 1/2 cup of mango juice
- 70 grams of greek plain yogurt
- 1 tablespoon of lime juice
- 1 tablespoon sugar
- Ice cubes (if you like)
How to make:
- Add all ingredients and blender until thick texture
11. Strawberry avocado smoothies
Portion: 1 person
404 kcal, 15 grams of protein, 10 grams of fiber
What you need:
- 1/4 cup of fresh milk
- 190 grams of vanilla / fresh yogurt
- 1 banana
- 300 grams of frozen strawberries (you can freeze them first in the freezer overnight)
- 1/4 avocado
- 1/4 tsp vanilla extract
How to make:
- Put the milk in a blender, followed by yogurt.
- Add bananas and avocados, blend until thick. Finally, put strawberries and blender for a while.
12. Cashew coffee smoothies
Portion: 1 person
361 kcal, 7.5 grams of protein
What you need:
- 40 grams of cashew nuts, soak in water for 6 hours or overnight
- 1/2 banana, cut into pieces
- 1 tbsp cacao nib
- Ice Cube (optional)
- 1/2 cup of cold coffee
- 1 cup of fresh almond milk
How to make:
- Add all ingredients and blender until thick texture
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