5 DIY Smoothie Recipes for Improved Health & Weight Loss

November 06, 2019

5 DIY Smoothie Recipes for Improved Health & Weight Loss

It is no secret that eating wholesome fruits and vegetables is transformative to the body. Smoothies are an easy and complete way to pack in more fruits and vegetables. Blending these super foods retains their fiber, vitamins and minerals. Fiber keeps us full longer and aids digestion. You can also drink fresh fruit and vegetable juices but juices tend to throw out all the fiber leaving you with a drink that is high in sugar. Smoothies are perfect for the busy individuals who want to fuel right but don’t have time to cook a healthy breakfast. A smoothie is a complete breakfast, lunch and dinner that one can enjoy on the go.  So without further delay, let us study some easy homemade weight loss shakes and smoothie recipes to start your day with.

Basics of DIY Smoothie Making for Health and Weight Loss

 Blenders for Smoothie Making

You do not need a whole lot of kitchen equipment for smoothie making, but there is one tool you can’t do without and that is a blender. Masticating type blenders are best for juicing and smoothie making. The Vitamix 750 is also one of the most powerful (albeit expensive) blenders for smoothie making. It has very good features like manual speed control, a large pitcher and multi pronged blades to blend ice cubes, frozen fruit and other hard ingredients. Of course, the choice of a blender depends on your budget. You can always use an existing blender, as long as it gets the job done. Other top choices in budget blenders for smoothie making include: Ninja Professional Blender and Hamilton Beach Wave Crusher.

Best Smoothie Ingredients

There are no rules when it comes to making delicious and healthy smoothies, but the following are some of the best ingredients for smoothies that can reverse aging, increase your energy levels, prevent menstrual problems, and even fight belly fat:

  • Berries of All Colors – They are rich in antioxidants.
  • Spinach and Dark Leafy Vegetables – These are rich in lutein, zeaxanthin and a host of other eye protecting nutrients.
  • Cucumbers – They contain tons of water to keep the skin hydrated. You can also use watermelons which contain 92% water which keeps you hydrated and full, resulting in fat loss.
  • Sweet Potatoes and Carrots – These are high in beta carotene that helps restore skin elasticity and protect the eyes. Their high fiber content aids in weight management and prevents constipation.
  • Citrusy Fruits – These are rich in the antioxidant vitamin C, which fights wrinkles and aids in collagen formation. Do not add citrusy fruits if you use dairy or dairy-alternatives in your smoothies.
  • Dairy/Dairy Alternatives – Milk is great in smoothies but what is better is yogurt. Yogurt, especially Greek yogurt, adds thickness to the smoothies and also gives a creamier texture. You can also use dairy free alternatives like coconut cream/milk, soy milk, almond milk etc. Coconut milk is considered the best milk for weight loss smoothies as it enhances taste and keeps you full longer. In you are making a vegetable smoothie or using citrusy fruits, cucumber or watermelon in your recipes, go in for coconut water instead of milk.
  • Nuts, Seeds and Dry Fruits – These add texture and also contain vitamins and minerals. Dates and other dried fruits like figs, apricots, etc., can also sweeten the smoothies naturally. Go for nuts and seeds like cashews, almonds, chia seeds, flax seeds and peanut butter in your smoothies.
  • Miscellaneous – You can  add protein powders, cocoa powder, avocado, oats, wheat germ and tofu to your smoothies for an added boost of nutrition. Healthy fats and oils like flax seed oil, coconut oil, etc. add texture and balance and do wonders to overall health and well being. 

Let us now study 5 easy smoothie recipes that are easy to make and taste delicious.

DIY Weight Loss Smoothie Recipes

  1. Cool as a Cucumber Smoothie for Weight Loss (Recipe courtesy The Women’s Health Big Book of Smoothies and Soups)

Ingredients

  • 1 medium cucumber, peeled, deseeded and chopped
  • 1 cup coconut water
  • ½ cup each cantaloupe and papaya cubed
  • 1 small lemon, peeled, quartered and de-seeded
  • Ice cubes

Blend all ingredients and serve chilled.

  1. Super Detox Smoothie (Recipe courtesy Amy Zulpa Get a Boost with Green Smoothie Recipes)

Ingredients

  • 1 cup almond milk (you can also use regular milk, coconut milk or soy milk)
  • 2 cups of baby spinach
  • 1 tbsp ground flax seeds
  • 1 banana (fresh or frozen)
  • 2-3 ice cubes

Blend everything and enjoy chilled.

  1. Super Charge Smoothie for Weight Loss (Recipe Courtesy Christine Bailey)

Ingredients

  • Handful of kale, spinach, collard greens, etc. roughly chopped
  • 1 banana frozen, peeled, sliced
  • 2 tbsp almond butter
  • 1 cup coconut water
  • 1 tbsp oil (flax or coconut)
  • Pinch of ground cinnamon

Puree all ingredients in a blender until all greens are pulverized.

  1. Nighttime Smoothie (Recipe courtesy Green Smoothies for Dummies)

Nighttime is when most cleansing takes place. That is why it is essential to eat an early dinner and also keep it light. Blended dinners like smoothies and soups are best as they are easy to digest and give the body the fuel it needs to repair tissues. All the nutrients in nighttime smoothies, particularly the antioxidants, maximize natural restoration and the natural cleansing process.

Ingredients

  • 6 ice cubes
  • 1 ½ cups unsweetened juice (orange/apple or pineapple)
  • ½ frozen banana
  • Any other frozen fruits (berries work best)

This smoothie is very soothing and satisfying and you can have it as standalone dinner. If you feel hungry at night, have a second glass of the same smoothie or a bowl of fruit.

  1. Delicious Fruit and Vegetable Smoothie (Recipe by Smoothie Recipe Book by Rockridge University Press)

Depending on your blender, you may want to shred the spinach and veggies in the following recipe very small. Put the juiciest fruits at the bottom (in this case the strawberries) with the yogurt and the leaves on top as they liquefy quickly and pull the leaves down. 

Ingredients

  • 1 cup fresh strawberries
  • A stalk of celery cut into chunks
  • Handful of fresh spinach
  • ¼ cup yogurt (you can use plain, unsweetened Greek yogurt or vegan Yogurt)

Smoothies are delicious, healthy and can aid in belly fat loss. Experiment with different ingredients to find the combinations you love.  Happy blending!

References

 

1 The Women’s Health Big Book of Smoothies & Soups:  More than 100 Blended Recipes for Boosted Energy, Brighter Skin & Better Healthy by the Editors of Women’s Health with Lisa DeFazio MS, RD

2 Get a Boost with Green Smoothie Recipes:  40+ Recipes to Trigger Weight Loss and Improve Healthy by Amy Zulpa

3 Supercharged Green Juice and Smoothie Diet By Christine Bailey

4 Green Smoothies For Dummies

By Jennifer Thompson

5 The Smoothie Recipe Book: 150 Smoothie Recipes Including Smoothies for ...

By Rockridge University Press

 

Medical Disclaimer

The content found on this website is for informational purposes only. This information has not been evaluated by the Food and Drug Administration. Information and statements regarding health related benefits of certain ingredients are not intended to diagnose, treat, cure, or prevent any disease. The information provided is not meant to substitute the advice provided by your personal physician or other medical professional. Do not use the information found within this website to self-diagnose any medical conditions or treat any health problems or diseases. The information provided is not intended to prescribe or be taken as medical advice.



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