// I went smoothie recipe crazy, lol :)//
I apologize, but I loveeee smoothies. Especially in the morning or after a workout! I hope you enjoy some of the recipes I got from Women’s Health Magazine!
xOxO
// The Energy Booster//
“Potassium-rich bananas deliver energizing carbs, while protein powder and peanut butter give you energy to get through the three o’clock slump. Pantothenic acid, a B vitamin in yogurt and honey, helps convert food into fuel. Iron-rich wheat germ and cinnamon up blood oxygen levels so you won’t get winded during your midday workout.” - Women’s Health Magazine
What You’ll Need
2 frozen bananas, peeled and chopped
2 scoops chocolate protein powder
2 Tbsp peanut butter
2 Tbsp wheat germ
1 tsp cinnamon
1 Tbsp honey
3/4 c low-fat Greek yogurt
4 Tbsp skim milk powder 2 c ice
Makes 3 servings. Per serving: 294 cal,7 g fat(2 g sat), 38 g carbs, 102 mgsodium,4 g fiber, 25 g protein
// The Hunger Killer//
“This hearty blend is stocked with filling fiber from fruit and protein from tofu. “Fiber helps you feel full without contributing tons of calories, and protein is the most satiating nutrient,” says WH advisor Lisa Drayer, R. D., author of The Beauty Diet. Get added ammunition from the omega-3 fatty acids in flax seed oil. “Omega-3’s help increase your metabolic rate and burn fat,” Avanti says. “They’ve also been found to reduce the size and number of fat cells, especially in the belly.’ - Women’s Health Magazine
What You’ll Need
1 c strawberries, hulled
1 c cubed mango
1 lime, peeled and seeded
2 Tbsp flax seed oil
1/2 c silken tofu (1/4 of a package)
1 1/2 c ice
Makes 3 servings. Per serving: 165 cal,10 g fat(1 g sat), 18 g carbs, 6 mgsodium,3 g fiber, 3 g protein
// The Baby Protector//
So this smoothie is meant for pregnant women, because of all the healthy benefits. But I will be trying this because it sounds delicious and no, I am not pregnant :)
“This prenatal superstar packs the nutrients you need when you’re expecting: Folate from OJ reduces the risk of birth defects, iron in prune juice helps blood carry oxygen to the baby, and calcium in milk helps prevent bone loss, says Cheryl Forberg, R.D., nutritionist for NBC’s The Biggest Loser and the author of Positively Ageless. Blackberries, apricots, and kiwi offer healing vitamin C for a postnatal edge.” - Women’s Health Magazine
What You’ll Need
3 Tbsp frozen orange juice concentrate
1 c frozen blackberries
2 c peeled, cubed kiwis 2 apricots, skin optional
1/2 c skim milk powder
1 c prune juice, frozen in ice cube trays (or 1/2 c prune juice and 1 c ice cubes)
Makes 3 servings. Per serving: 200 cal, 0.6 g fat (0 g sat), 45 g carbs, 78 mg sodium, 6 g fiber, 6 g protein
// The Immunity Builder//
“Loaded with boosters like beta-carotene and vitamin C from mango, cantaloupe, and pineapple, this smoothie primes your infection-fighting army for action. “Vitamin C increases the production of white blood cells and antibodies,” says Tanya Zuckerbrot, R. D., author of The F-Factor Diet. Finally, the duo of almonds and almond milk delivers plenty of defense-fortifying zinc.” - Women’s Health Magazine
What You’ll Need
1 c peeled, pitted, cubed mango
1 c chopped cantaloupe
1/2 c cubed pineapple, fresh or canned
1/3 c ground almonds
1/2 c unsweetened almond milk
1 c ice
Garnish with sliced almonds after blending.
Makes 3 servings. Per serving: 150 cal, 6.8 g fat (0.5 g sat), 22 g carbs, 41 mg sodium, 4 g fiber, 4 g protein
// The Wrinkle Fighter//
“This berry-based beautifier will get a thumbs-up from your dermatologist for its skin-smoothing combo: anti-aging vitamin E from wheat germ, sun-damage- fighting omega-3 fatty acids from flax seed, and vitamin C from berries. “Vitamin C is essential for making collagen, tissue that literally holds your skin together and reduces the appearance of fine lines,” says certified dietitian Christine Avanti, author of Skinny Chicks Don’t Eat Salads. Plus, the oleic acid (a type of monounsaturated fat) in avocado has been linked to reducing wrinkles.” - Women’s Health Magazine
What You’ll Need
1 c blueberries
1 c pitted cherries
1/2 c strawberries, hulled
1/4 avocado, peeled and pitted
2 Tbsp wheat germ
2 Tbsp ground flax seed
1/2 c plain low-fat yogurt
1 c ice
Makes 3 servings. Per serving: 153 cal, 5.6 g fat(1 g sat), 23 g carbs, 35 mg sodium, 5 g fiber, 6 g protein
// The Tummy Smoother //
“You crunch and Pilates your way to a lean, mean middle, and then digestive woes like water retention, bloating, or constipation sabotage your flat-belly dreams. This stomach-friendly smoothie will help: It contains the enzyme papain as well as potassium, both of which calm an angry digestive system, plus four grams of fiber to tame and flatten an upset tummy. Ginger and mint nix nausea, fend off flatulence, and freshen breath. Bonus: The probiotics in yogurt boost friendly bacteria in your digestive tract to lessen gas.” - Women’s Health Magazine
What You’ll Need
1 c peeled, seeded, cubed papaya
1 c frozen sliced peaches
1 medium pear, cubed, skin optional
1 Tbsp ground flax seed
1 tsp sliced ginger
6 mint leaves
1/2 c low-fat Greek yogurt 6 ice cubes
— Garnish with mint after blending.
Makes 3 servings. Per serving: 109 cal, 2 g fat (0.5 g sat), 21 g carbs, 15 mg sodium, 4 g fiber, 4 g protein
// Banana-Ginger Smoothie//
“Ginger has long been touted as a remedy for all manner of the “queezies,” including heartburn, as well as nausea and motion sickness. Here, ginger teams up with a banana, which acts as a natural antacid. So before you reach for an over-the-counter product for relief, whip up one of these soothing smoothies—it just may do the trick.” - Women’s Health Magazine
Ingredients:
— 1 banana, sliced
— 3/4 cup (6 ounces) vanilla yogurt
— 1 tablespoon honey
— 1/2 teaspoon freshly grated ginger
Directions: In a blender, combine the banana, yogurt, honey, and ginger. Blend until smooth. Makes two servings. 157 calories per serving!
// Green tea, blueberry, and banana smoothie//
Women’s Health Magazine
Ingredients:
— 3 tbsp water
— 1 green tea bag
— 2 tsp honey
— 1 1/2 cup frozen blueberries
— 1/2 medium banana
— 3/4 cup calcium fortified light vanilla soy milk
Directions:
1.
In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2.
In blender with ice crushing ability, combine berries, banana, and milk.
3.
Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
(Total of 269 calories)
// Berry Morning Mash//
“This is something I can create quickly and easily and dash out. I dislike eggs, and I find it difficult to get enough protein into my morning meals. This has been a real boon to staying healthier and getting in more protein, plus I don’t get hungry for carbs in the late morning when I have this dish.” - Women’s Health Magazine
Ingredients:
— 1/2 cup fat-free blueberry yogurt
— 1/4 cup reduced-fat cottage cheese
— 1/4 cup blueberries and/or sliced strawberries
— 1 tablespoon fat-free granola
— 1/2 teaspoon crushed walnuts or almonds
— 1/3 tablespoon grated dark chocolate
Directions:
In individual cups or a large bowl, combine the yogurt, cottage cheese, berries, granola, and nuts. Grate the chocolate over the top.
(Feel free to double this recipe for a complete meal since it’s only 174 calories)
Food, Love and Getting Fit is my motivation to lose those stubborn extra pounds. You can find recipes, tips, motivational images..anything to hopefully inspire you too.
