Smoothies are real tasty and when it is listed under the “healthy” category, then why wait? You can now prepare your own smoothies at home. And the best part of the smoothies we are going to discuss is that it helps in weight loss!! These ten smoothies are very easy to make and are packed with refreshing fruits and monounsaturated fatty acids (MUFAs). You can swap these creamy and tasty smoothies in place of your breakfast, lunch or any meal.
Mango Smoothie Surprise
SERVINGS: 1
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Ingredients:
¼ cup mango cubes
¼ cup fat-free vanilla yoghurt
¼ cup mashed ripe avocado (MUFA)
1 Tbsp freshly squeezed lime juice
½ cup mango juice
1 Tbsp sugar
Six ice cubes
Procedure:
Mix all the ingredients in a blender and process until it becomes smooth. Now, pour the smoothie into a tall glass. You can garnish your smoothie with sliced mango or strawberry and serve chilled.
Tip: If you want a tad more protein, then you can try adding two scoops of protein powder, such as Source Organic Whey Protein, into the mixture.
NUTRITION (per serving/portion) 298 cals, 9 g fat, 55 g carb, 47 g sugar, 1.5 g saturated fat, 5 g fibre, 54 mg sodium and 5 g protein.
Blueberry Smoothie
SERVINGS: 1
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Ingredients:
1 cup frozen unsweetened blueberries
1 cup skim milk
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Procedure:
Add the milk and blueberries into the blender, and then blend this for a minute. Transfer the smoothie into a glass, and add flaxseed oil.
NUTRITION (per serving/portion) 24 g sugar, 273 cals, 29 g carb, 4 g fibre, 14.5 g fat, 103 mg sodium, 1.5 g sat fat and 9 g proteins.
Peanut Butter and Banana Smoothie
SERVINGS: 1
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Ingredients:
½ cup fat-free plain yoghurt
1 Tbsp honey
½ cup fat-free milk
¼ very ripe banana
2 Tbsp creamy natural unsalted peanut butter
Four ice cubes
Procedure:
Mix all the ingredients in a blender. Process until it becomes smooth. Now, empty the mix into a glass and serve.
NUTRITION (per serving/portion) 32 g sugar, 366 cal, 40 g carb, 3 g fibre, 16.5 g fat, 151 mg sodium, 3.5 g saturated fat and 18 g proteins.
Vanilla Yogurt and Blueberry Smoothie
SERVINGS: 1
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Ingredients:
1 cup fresh blueberries
1 cup skim or soy milk
6 oz (80-calorie) vanilla yoghurt
1 Tbsp flaxseed oil (MUFA)
1 cup frozen blueberries or Handful of ice
Procedure:
Mix milk, fresh blueberries, yoghurt and ice in a blender. Blend this for 1 minute and then pour it into a glass. Now, stir in flaxseed oil. You can also use frozen blueberries instead of fresh blueberries.
NUTRITION (per serving/portion) 443 cals, 4 g fibre, 57 g sugar, 221 mg sodium, 63 g carb, 14.5 g fat, 1.5 g saturated fat and 18 g protein.
Chocolate Raspberry Smoothie
SERVINGS: 1
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Ingredients:
½ cup skimmed or soy milk
1 cup fresh raspberries
¼ cup chocolate chips (MUFA)
6 oz (80-calorie) vanilla yoghurt
1 cup frozen raspberries or handful of ice
Procedure:
Combine all the ingredients in a blender and blend it for a minute. Pour this smoothie into a glass and enjoy it chilled.
NUTRITION (per serving/portion) 64 g sugar, 462 cals, 77 g carb, 13.5 g fat, 7.5 g saturated fat, 10 g fibre, 174 mg sodium and 16 g proteins.
Peach Smoothie
SERVINGS: 1
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Ingredients:
1 cup skim milk
Two tsp cold-pressed organic flaxseed oil (MUFA)
1 cup frozen unsweetened peaches
Procedure:
Pour the milk along with the frozen and unsweetened peaches in the blender. Blend this for a minute. Now, transfer this into a glass, and mix in flaxseed oil.
NUTRITION (per serving) 213 cal, 2 g fibre, 22 g sugar, 9 g fat, 26 g carb, 1 g sat fat, 103 mg sodium and 9 g proteins.
Lemon-Orange Citrus Smoothie
SERVINGS: 1
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Ingredients:
1 med orange which is cleaned, peeled and sliced into sections
1 c skim or soy milk
1 Tbsp flaxseed oil (MUFA)
Handful of ice
6 oz (80-calorie) lemon yoghurt
Procedure:
Add yoghurt, orange, milk and ice in a blender. Blend this atleast for a minute and then transfer it into a glass. Now stir in flaxseed oil.
NUTRITION (per serving/portion) 420 cals, 219 mg sodium, 57 g carb, 3 g fibre, 18 g protein, 14 g fat, 1.5 g saturated fat and 54 g sugar.
Apple Smoothie
SERVINGS: 1
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Ingredients:
One tsp apple pie spice
½ cup skimmed or soy milk
6 oz (80-calorie) vanilla yoghurt
2 Tbsp cashew butter (MUFA)
One med apple peeled and chopped
Handful of ice
Procedure:
Mix all the ingredients in a blender. Blend this atleast for 1 minute and then transfer it into a glass. You can add ice if needed and enjoy you cold apple smoothie.
NUTRITION (per serving/portion) 19 g protein, 16.5 g fat, 57 g sugar, 482 cals, 5 g fibre, 71 g carb, 3.5 g saturated fat and 300 mg sodium.
Pineapple Smoothie
SERVINGS: 1
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Ingredients:
1 cup skim milk
4 oz canned pineapple tidbits in juice
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Handful of ice
Procedure:
In a blender, put milk and canned pineapple. Add ice and then whip it for around 1 minute. Transfer this blend to glass and then stir in the flaxseed oil.
NUTRITION (per serving/portion) 9 g protein, 1.5 g saturated fat, 271 cals, 14 g fat, 30 g carb, 1 g fibre, 29 g sugar and 104 mg sodium
Strawberry Smoothie
SERVINGS: 1
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Ingredients:
One cup of frozen, unsweetened strawberries
Two tsp cold-pressed organic flaxseed oil (MUFA)
One cup skimmed milk
Procedure:
Blend the strawberries and skimmed milk in the blender. Once it is mixed properly, transfer it to glass. You can stir in flaxseed oil into this.
NUTRITION (per serving/portion) Strawberry smoothie has 9 g protein, 216 cals, 3 g fibre, 26 g carb, 1 g saturated fat, 19 g sugar, 9.5 g fat, and 106 mg sodium.
