Making your own smoothies can not only help prevent fruit from
going to waste but also nourish your body with vital nutrients that keep you on
the right way towards good health.
Of course,
you are a weight-watcher or not, you still need to check the calorie intake
because smoothie calories can escalate if you are not careful. Therefore, below
are 8 smoothie combinations that are less than 300 calories each and taste
great.
Before
starting doing your favorite one, here are some tips you need to know.
--Get a
high-speed and high-powered blender.
--A basic
smoothie includes fruit, yogurt or liquid and ice. Dump all the ingredients in
the blender and blend until a smooth consistency obtained.
--If you
have time, freeze fruit before making your smoothies or add one to two ice
cubes.
--You can
use nut milk or rice milk instead of cow’s milk.
--You can
skip the sweetener to save about 60 calories per smoothie.
Strawberry oat smoothie
This
smoothie is packed with vitamins and minerals including vitamin C, vitamin D,
calcium, magnesium and folate.
Ingredients:
--1 cup of
sliced strawberries
--½ banana
--1 cup of
nonfat milk
--¼ cup of
rolled oats
--1 teaspoon
of honey
--¼ teaspoon
of vanilla
--½ cup of
ice
Nutrition highlights: 280 calories, 56 grams carbohydrates, 13
grams protein, 6 grams fiber, 2 grams fat.
Blueberry beet smoothie
This
smoothie is a combination of blueberries’ goodness and a beet for top notch
nutrition, an outstanding taste and a perfect color. By including yogurt and
chia seeds, you will be stuffed with omega-3 fatty acids as well as tons of
fiber, vitamins and minerals.
Ingredients:
--½ cup of
blueberries
--½ banana
-- 1 small
peeled tangerine
--1 peeled
and sliced beet
--¼ cup of
plain fat-free Greek yogurt
--2
teaspoons of chia seeds
--¼ teaspoon
of cinnamon
--½ cup of
ice
Nutrition highlights: 288 calories, 51 grams carbohydrates, 18
grams protein, 10 grams fiber and 4 grams fat.
Apple, spinach and lime smoothie
This green
smoothie is deliciously sweet in taste, slightly tangy in odor. It is rich in
calcium, protein, vitamin A, vitamin C and fiber.
Ingredients:
--1 small
apple
--1 peeled
tangerine
--1 teaspoon
of lime juice
--¼ teaspoon
of ginger powder
--1 cup of
baby spinach leaves
--½ cup of
plain non-fat Greek yogurt
--1 teaspoon
of honey
--½ cup of
ice
Nutrition highlights: 246 calories, 51 grams carbohydrates, 15
grams protein, 5 grams fiber and 1 gram fat.
Honeydew melon and kiwifruit smoothie
These two
fruits are high in vitamin C and fiber, combined with a good source of calcium
and protein from yogurt and milk.
Ingredients:
--1 cup of
honeydew melon chunks
--½ cup of
plain non-fat Greek yogurt
--½ cup of
non-fat milk
-- 1 peeled
and sliced kiwi
--1 teaspoon
of honey
--¼ teaspoon
of cinnamon
--½ cup of
ice
Nutrition highlights: 285 calories, 51 grams carbohydrates, 19
grams protein, 5 grams fiber and 1 gram fat.
Tropical smoothie
This
smoothie is high in vitamin C, fiber and B-complex vitamins and its taste is
really amazing.
Ingredients:
--1 cup of fresh pineapple chunks
--1 frozen
banana
--½ cup of
coconut milk
--¼ teaspoon
of vanilla
--¼ teaspoon
of ground ginger
--½ cup of
ice
Nutrition highlights: 268 calories, 51 grams carbohydrates, 18
grams protein, 5 grams fiber and 5 grams fat.
Raspberry peanut butter smoothie
Raspberries
have a naturally sweet taste and a great source of vitamin C as well as
vitamins and minerals. Peanut butter adds protein, vitamin E and minerals while
banana adds potassium.
Ingredients:
--½ banana
--1 cup of
raspberries
--1 cup of
almond milk
--1 teaspoon
of peanut butter
--½ cup of
ice
Nutrition highlights: 270 calories, 38 grams carbohydrates, 7
grams protein, 11 grams fiber and 12 grams fat.
Orange and yogurt smoothie
Oranges are
choked up with vitamin C and yogurt adds protein and a substantial content of
calcium that make a healthy smoothie for breakfast or afternoon snack.
Ingredients:
--1 orange,
peeled and separated into pieces
--½ cup of
non-fat Greek yogurt
--½ cup of
non-fat milk
--1 teaspoon
of honey
--¼ teaspoon
of vanilla extract
--½ cup of
ice
Nutrition highlights: 239 calories, 44 grams carbohydrates, 18
grams protein, 3 grams fiber and 1 gram fat.
Cherry smoothie
Cherries
contain a good source of fiber, vitamin C and magnesium which have a wonderful
flavor. Banana adds potassium and fiber to this healthy smoothie.
Ingredients:
--1 cup of
pitted sweet cherries
--½ banana
--1 cup of
non-fat milk
--1 teaspoon
of honey
--¼ teaspoon
of vanilla
--¼ teaspoon
of cinnamon
--½ cup of
ice
Nutrition highlights: 297 calories, 68 grams carbohydrates, 11
grams protein, 5 grams fiber and 1 gram fat.
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