Simple Healthy Smoothie Recipes for Adults - Low Carb, Low Fat Snacks for Weight Loss
Snacks are important because they control hunger between meals and can provide extra nutrients for a balanced diet. Snacking on the wrong foods can really blow a diet and add heaps of extra calories with very little real nutrition. This can destroy weight loss plans and is the reason why most diets fail, especially long-term.
Adults should look to homemade smoothies to provide quick and easy wholesome snacks. Home made smoothies can be can be very interesting, appealing, easy to make and taste great.
They are quick to prepare and very versatile as you can use a variety of herbs, fruits, protein supplements and natural whey to provide low cal, low carb and high protein, high fiber versions that will stave off the hunger between meals.
Forget about the kids stuff and boring fast food versions make your own using fresh ingredients that you love. This article will show you how to make wonderful adult smoothies that are works of art - full of color, texture, protein and wonderful varieties of flavors.
Smoothies provide fabulous healthy, wholesome snacks in a couple of minutes. Your food processor or blender does all the work for you. The fruit ingredients can be pre-chopped and stored in the refrigerator - or you can use frozen fruit is the fresh one are out of season (for example berries and mango).
What are Healthy Smoothies
Healthy smoothies are made with milk, soy or fruit juice into which are blended whole fruits, nuts herbs, eggs honey, vegetables, protein sources and many other wholesome ingredients. Smoothie recipes can include many sources of protein such as eggs, nuts, milk, whey (fresh and dried), yogurt, soy milk, tofu, and various protein powder supplements ( see How to Make a Protein Shake). Fruits are rich in fibre, natural sugars vitamins and minerals. Fruits also contain antioxidants, phytonutrients and enzymes that help digestion. Smoothies are very easily digested.
Fruit
Fruit is one common ingredients that adds fiber, vitamins and minerals. Fruit such as kiwi fruit, avocados, bananas, watermelon, pineapple, cantaloupe, cranberries, blueberries, strawberries, papayas, oranges and mangoes are rich in vitamin C, other vitamins and minerals and antioxidant that boosts your immune system. Bananas, which are very popular in smoothies, are rich in manganese and potassium. Tropical fruits such as mangoes and papayas are rich in vitamin A, and avocado is rich in vitamin B6, vitamin K and folate.
Dairy
You can ensure your home made smoothie is full of calcium by adding low-fat dairy products to the fluid base for the smoothie. You can add skim milk powder or low-fat yogurt to boost the thickness to your smoothies while adding lots of Vitamin D and calcium. Milk is rich in vitamins and many nutrients such as phosphorus, riboflavin and other B-group vitamins, and iron. Yogurt adds extra vitamin B-12 and riboflavin.
Dairy Substitutes for Smoothies
Many milk substitutes can be used include liquids made from hemp seeds, almonds, rice, soy, oats and coconuts. These add healthy alternatives to those who want to eliminate dairy products.
Protein
You can pack more protein and other nutrients into your smoothie by adding soy milk, tofu, eggs, peanut butter, yogurt, nuts or granola to your smoothies. Sprinkling various nuts on top or into the smoothie adds extra minerals to your smoothie, including zinc, phosphorus and manganese. Granola and rolled oats will provide fiber, magnesium, complex carbohydrate, phosphorus and manganese. Fortified soy milk often includes calcium, vitamin D and riboflavin. For a tasty protein shake, simply blend bananas, chocolate soy milk and peanut butter. Homemade whey. whey powder and protein powder supplements can be added to smoothies (see ).
How to Make Healthy Smoothies
Smoothies are easy to make. Basically all you are a food processor or blender, fruits of your choice, liquids such as milk or fruit juice, extra ingredients and ice if you want to cool them down quickly and thicken them. You can use fresh (preferred) or frozen fruits, fresh sources of protein such as eggs, whey extracted from skim milk, protein powder, flax seed oil, wheat germ, nuts and various other sources of protein.
To make your smoothie, simply put all the ingredients in a blender and blend until the mixture is creamy and thick. Don't overdo the blending - leaving some texture in it provides interest, but some people like their smoothies super smooth - it is your preference.
If you need a sweetener, despite the sweetness of the fruit, you can use honey, brown sugar, stevia or maple syrup.
Huge List of Adult Smoothie Ideas
---------------------------------
Banana Smoothie Recipe
1/2 teaspoon of honey
1/2 cup ice (optional)
1/2 teaspoon almond extract, optional
1/2 teaspoon vanilla extract, optional
1 peeled and sliced medium banana
1 1/2 cups skim, or low fat milk, or Soy Milk
Blueberry and Orange Smoothie
1 teaspoon pure vanilla extract
1/2 cup milk
1/2 cup orange juice
1 tub (8 ounce) low-fat vanilla yogurt
2 1/2 cups fresh or frozen blueberries
Spinach Smoothie
1 teaspoon almond powder
1 tablespoon of ground flax,
1/2 cup frozen blueberries,
1 small banana peeled
1-2 cups of spinach or similar (optional steam greens for 5-10 minutes to aid digestion)
1 cup cold water
Blueberry and Orange Low-cal Smoothie
1 teaspoon pure vanilla extract
1/2 cup milk
1/2 cup orange juice
1 tub (8 ounce) low-fat vanilla yogurt
2 1/2 cups fresh or frozen blueberries
Just Berries Low-cal Smoothie
6 ounces calcium-fortified orange juice
4 ounces skim milk
1/4 cup berries
Chocolate Smoothie Recipe
3 ice cubes
1 tablespoon maple syrup
2 tablespoons unsweetened cocoa
1/2 ripe banana
1 cup low-fat milk
Pear and Rocket Smoothie With Ginger and Walnuts
3 ice cubes
2 - 4 tablespoons plain low-fat yogurt (to taste)
1 piece of fresh ginger, peeled
1 ripe pear, cored and peeled
1 tablespoon walnuts
1 cup rocket (or other salad greens), tightly packed
1/2 cup freshly squeezed orange juice
Beet and Mixed Berries Smoothie
Sliced orange for garnish (optional)
2 - 3 ice cubes
1 teaspoon honey or agave syrup
1/4 cup plain low-fat yogurt or low-fat coconut milk
1/2 cup diced beet, either raw or roasted
2 tablespoons granola
1 cup mixed frozen berries or blueberries
1/2 cup freshly squeezed orange juice
Orange, Pineapple, Carrot and Granola and Smoothie
2 ice cubes (optional)
1 carrot, peeled and sliced or diced (about 50 grams)
2 tablespoons granola (preferably homemade; adds and interesting texture)
1 cup fresh pineapple (or canned)
1/2 cup freshly squeezed orange juice
Peach and Berry Smoothies
1 cup of a combination of fresh or frozen peaches, blueberries and strawberries
Half a tub ( 4 ounces. of low-fat plain yogurt)
Puree 3/4 cup of 100 % fruit juice
Pineapple Banana Strawberry Smoothie
6 fresh strawberries
1 peeled banana
1 cup 100 % pineapple juice
1/2 cup of fresh pineapple in your blender
Kiwi Mango Smoothie with Greek Yogurt
1/2 cup of fresh or frozen mango chunks
1/2 cup of peeled fresh kiwi
1/4 cup of low-fat or nonfat Greek yogurt
Apple Blueberry Flax Smoothie
1/2 cup of fresh or frozen blueberries
Half a tub ( 4 ounces of low-fat plain yogurt)
1/2 cup 100 % apple juice
2 tablespoons of ground flaxseed
Honey and Citrus Smoothie
1 tablespoon of honey
1/2 cup of non-fat plain yogurt
1 orange, peeled
3/4 cup of 100 % orange of grapefruit juice
Tropical Honey Smoothie
1 tablespoon of honey
1/2 cup of non-fat plain yogurt
1/2 cup of 100 % pineapple juice
1 cup of your favourite tropical fruits such as mango, papaya, kiwi, pineapple and bananas
Peach, Pear, Honey Smoothie
1 tablespoon of honey
1/2 teaspoon cinnamon
1/2 cup of 100 % apple juice
1/2 cup of non-fat plain yogurt
1 whole pear, peach or nectarine
Kiwi, Mango, Papaya and Flax Seed Smoothie
2 tablespoon of flax seed
1/4 cup of non-fat plain yogurt.
1/2 cup of 100 % orange or pineapple juice
2 peeled kiwi fruits
half a papaya. peeled and chopped
Half a mango, peeled and chopped
Blueberry Banana Smoothie with Flax Seed
4-6 ice cubes
1/4 cup of skim milk
2 tablespoons of flax seed
1 peeled banana
1/2 cup fresh or frozen blueberries
Blood Orange, Cherry and Flax Smoothie
2 tablespoons ground flax seed
1/4 cup of plain nonfat yogurt
2 blood oranges
1/2 cup of fresh or frozen pitted cherries
Nectarine Watermelon Smoothie with Flaxseed
2 tablespoons of flaxseed
1/4 cup of skim milk and
1/2 cup of chopped seedless watermelon (or seeded)
1 nectarine sliced and peeled
Peanut Butter Banana
1/4 cup of plain yogurt
1/2 cup of 100 % fruit juice
1 tablespoon of peanut butter
10 ounces of skim or soy milk
Dark Chocolate Cherry Smoothie
1 tablespoon of melted dark chocolate
1/2 cup of frozen cherries
1/4 cup of plain yogurt
1/2 cup of 100 % fruit juice
Avocado Mango Lime Smoothie
Juice of half a lime
1/4 cup of low-fat plain yogurt.
1/2 cup of 100 % mango or pineapple juice
1/2 cup of fresh mango or frozen mango chunks
1/2 avocado
Cucumber Tomato Smoothie With Mint
1/2 cup of low-sodium tomato juice
1/4 cup of plain yogurt
1/2 cup of finely chopped peeled and seeded cucumber
mint leaves as garnish
Three Citrus Berry Smoothie
6-7 ice cubes
1/4 cup of blueberries
1/2 cup of 100 % orange juice
half of a peeled tangerine
half of a peeled orange
half of a peeled grapefruit
Non-Dairy Healthy Smoothie
1 tablespoon flax seeds
1 scoop of protein powder
1 cups mixed frozen berries (raspberries, strawberries, blueberries)
1 small ripe banana
1/4 plain yogurt
1 cup of milk substitute - almond, soy, rice, coconut, hemp seed
Strawberry Kiwi Smoothie
1 tablespoon of honey
6 ice cubes
3 peeled kiwi fruits
1 cup of fresh strawberries
1-1/2 cups of soy-based frozen yogurt
1 cup of 100 % orange juice
Just Fruit Smoothie
2 bananas
1/2 cup blueberries, peaches nectarines, mango
1 cup of fresh strawberries
1 cup of 100 % orange juice
Cranberry Berry Smoothie
mint leaves to garnish
6 ice cubes
1/2 cup of fresh blueberries
1 cup of fresh strawberries
1-1/2 cups soy-based frozen yogurt
1 cup of 100 % cranberry juice
Green Non-dairy Smoothie
1/2 cup of almond or soy milk
1/2 cup of honeydew melon cubes
2 peeled kiwi fruit
1/2 of an unpeeled green apple
1/2 cup of green grapes
Tofu Tropic Smoothie
1 teaspoon freshly grated lime zest
1/4 cup lime juice
3/4 cup silken tofu
1 1/2 cups pineapple juice
2 cups diced frozen mango
Green Tea Smoothie
2 teaspoons honey
1 medium ripe avocado
1 1/2 cups strong brewed green tea, cooled
2 packed cups baby spinach
3 cups frozen white grapes
Pomegranate Berry Smoothie
1/2 cup water
1/2 cup non-fat cottage cheese
1 medium banana
1 cup pomegranate juice
2 cups fresh or frozen mixed berries
Banana Spice Smoothie
12 ice cubes
1/4 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
2 cups vanilla kefir (drinkable yogurt)
2 ripe bananas
Orange and Flax Seed Smoothie
1 tablespoon chopped fresh ginger
2 tablespoons ground flaxseed
1 cup orange juice
1 cup carrot juice
2 cups frozen peach slices
Smoothies with Alcohol
Brandy Alexander Smoothie Recipe
Freshly Grated Nutmeg
240 ml / 8 fluid ounce Vanilla Ice Cream
1 Banana
120 ml / 4 fluid ounce Crème de Cacao
120 ml / 4 fluid ounce Brandy
Baileys, Banana and Coffee Smoothie
2 Ice Cubes, cracked
240 ml / 8 fluid ounce Coffee Ice Cream
2 Bananas
120 ml / 4 fluid ounce Baileys Irish Cream
Champagne Smoothie
4 Ice Cubes, cracked
225g / 8oz Strawberries
180 ml / 6 fluid ounce Champagne
240 ml / 8 fluid ounce Natural Yogurt
Coffee Cognac Smoothie
Freshly grated Nutmeg
240 ml / 8 fluid ounce Vanilla Ice Cream
240 ml / 8 fluid ounce Strong Black Coffee
120 ml / 4 fluid ounce Cognac (Brandy)
Cucumber, Red Pepper and Onion Smoothie
2-4 Ice Cubes, cracked
A few drops of Hot-Pepper Sauce
Salt and Pepper
1 teaspoon Worcestershire Sauce
1 tablespoon chopped Spring Onions
1 teaspoon Lemon Juice
100g / 4oz Cucumber, chopped
1/2 Red or Green Capsicum (Sweet Pepper) Chopped
240 ml / 8 fluid ounce Tomato Juice
Gin Pink Smoothie recipe
6-8 Ice Cubes, crushed
125g / 5oz Strawberries
120 ml / 4 fluid ounce Vanilla Ice Cream
120 ml / 4 fluid ounce Gin
Malibu and Fruit Smoothie
4-6 Ice Cubes, cracked
75g / 3oz Blueberries
1 Orange, peeled, seeded and chopped
1 Peach, stoned and chopped
1 Banana
120 ml / 4 fluid ounce Malibu
Dark Rum Smoothie
120 ml / 4 fluid ounce Dark Rum
60 ml / 2 fluid ounce Milk
240 ml / 8 fluid ounce Natural Yogurt
2 teaspoon Brown Sugar
125g / 5oz Strawberries
2 Bananas
White Rum and Cream Smoothie
4-6 Ice Cubes, cracked
1 tablespoon honey
2 thick slices Fresh Pineapple, cubed
1 Banana
240 ml / 8 fluid ounce Pineapple Juice
120 ml / 4 fluid ounce Cream
120 ml / 4 fluid ounce White Rum
Tequila Melon Smoothie
6-8 Ice Cubes, cracked
60 ml / 2 fluid ounce Cointreau
120 ml / 4 fluid ounce Tequila
3 tablespoon freshly squeezed Lime Juice
250g / 9oz Watermelon Flesh, cubed
Tomato, Cucumber and Celery Smoothie
A dash of Tabasco Sauce
Salt and Pepper
1 tablespoon Finely chopped Onion
1 Stick of Celery, cut into pieces
1 Large Tomato
1 x 20cm /8-inch Cucumber, seeded and chopped
240 ml / 8 fluid ounce Natural Yogurt
Vodka and Berries Smoothie
4 Ice Cubes, cracked
120 ml / 4 fluid ounce Vodka (or to taste)
120 ml / 4 fluid ounce Lemonade
75g / 3oz Grapes
1 Peach, stoned and chopped
100g / 4oz Raspberries
100g / 4oz Strawberries
White Wine Mango Smoothie
4 Ice Cubes, cracked
2-4 tablespoon Caster Sugar
300 ml / 10 fluid ounce White Wine
175g / 6oz Mango Flesh, chopped
More Smoothie Recipes
Red Berry and Beet Smoothie
1 tablespoon honey
1 tablespoon fresh lemon juice
1 small red beet,
peeled and thinly sliced
2 teaspoons unrefined extra-virgin coconut oil
2 cups mixed frozen red berries such as strawberries
and raspberries
Blueberry and Almond Smoothie
3/4 cup ice cubes
1 tablespoon honey
1/4
cup unsweetened almond milk
2 tablespoons roasted, salted almonds
1 cup blueberries, plus more for garnish
Carrot and Pineapple Smoothie
1 cup carrot juice
Pinch ground cinnamon
1/4 cup lowfat buttermilk
2
Medjool dates, halved and pitted
1/2 cup packed fresh chopped pineapple (about 4 ounces)
Mixed Fresh Fruit
Smoothie
1/2 cup pineapple chunks
1/2 cup white grape juice
1 cup strawberries, stemmed
1/2 cup soy milk
(or other milk)
Pinch salt, preferable grey salt
Small handful fresh seedless grapes
1/4 teaspoon Vitamin C powder
(1 capsule)
1/2 lemon, squeezed (for tartness, optional)
Fresh Fruit Smoothie with Wine and
Mint
1/3 cup sugar
1 1/4 cups dry white wine
1 punnet fresh strawberries, quartered
1 tablespoon chopped
fresh mint leaves
1 cup seedless green grapes, halved lengthwise
1/2 ripe cantaloupe, halved, seeded, cut into
3/4-inch cubes (about 3 cups)
Mango, Coconut and Chia Smoothie
3/4 cup ice cubes
1 teaspoon chia seeds
1/2 cup light coconut milk
1 teaspoon fresh lime juice
1 tablespoon honey, optional
1/2 cup chopped peeled ripe mango (about 1/4 mango)
Peach and Oat Smoothie
1/4 cup hot water
3/4 cup ice cubes
1 tablespoon honey
1/3 cup lowfat vanilla yogurt
3 tablespoons
quick-cooking rolled oats
2 small, ripe yellow peaches, peeled, pitted and chopped
Blueberry and
Almond Smoothie
3/4 cup ice cubes
1 tablespoon honey
1/4 cup unsweetened almond milk
2 tablespoons roasted, salted almonds
1 cup blueberries, plus more for garnish
Watermelon
Smoothie with Cucumber
1 tablespoon honey, optional
3 tablespoons lowfat buttermilk
2 cups cubed seedless watermelon, frozen
1/2 small lime, juiced (about 1 tablespoon)
Fresh Apple and Nut Smoothie
3/4 cup ice cubes
1 tablespoon honey
1/4 cup nonfat plain yogurt
2 tablespoons roasted, salted peanuts
1 Gala or pink lady apple, cored and cut into chunks
Pumpkin Smoothie with Ginger
3/4 cup ice cubes
1/2 cup pure pumpkin puree
1/2 cup lowfat plain yogurt
2 tablespoons pure maple syrup
1 tablespoon apple cider vinegar
Piece of fresh ginger, peeled and grated
Pinch ground cinnamon, extra for garnish
Banana Nog Smoothie
1 cup ice cubes
1/2 firm medium-size banana
1/3 cup lowfat plain yogurt
Large pinch freshly grated nutmeg
3 Medjool dates, halved and pitted
Related Articles about Smoothies
=> Are Fruit Smoothies Actually Healthy? Fact or Fiction?
=> Healthy Breakfast Fruit Smoothies - Best Tips and Recipes
