I love smoothies! I think that it is a great way to make a great and healthy meal on-the-go. It can also be a way to eat a lot of vegetables without realizing it. The only problem I found while looking for smoothie recipes is that most of them contained bananas in it or they contained few vegetables.
Since my daily goal is to eat 10-12 serving of vegetables I wanted smoothies full of vegetables with the least amount of sugar. We all know that bananas contain a lot of sugar. If you compare a cup of mixed berries with a cup of bananas there is 10g more sugar in the cup of bananas than in the cup of berries. I don’t know about you but I see bananas as a treat because of its high sugar content and it should be eaten occasionally.
Now you might wonder where is the problem? Bananas are fruit and the sugar in fruit is healthier than refined sugar right?! Well, it is healthier than refined sugar, but it is not a reason to consume it. According to Dr. Catherine W. Britell, fruits contain fructose which can be easily stored as fat in the liver and adipose tissues because it does not require insulin to be absorbed into the liver cells, and it is converted to triglycerides. It can also be easy to eat a lot of fructose without feeling full because since it does not require insulin then it does not stimulate the hormones production of leptin and ghrelin.
If your goal is to lose fat, and get healthier then we will all agree that consuming less fructose, and more vegetables will help us achieve that. I have made some smoothie recipes since I started being SANE that were really good, so today I thought it would be great to share them with you.
Berry-Spinach Smoothie
Serves 1
Ingredients
- 3 cups spinach
- ½ cup strawberries
- ½ cup light coconut milk
- 1 cup water
- 1 cup non-fat greek yogurt
Directions
Put all the liquid ingredients in a blender, and then put the solid ingredients. Mix and enjoy!
Orange-Spinach Smoothie:
Serves 1
Ingredients
- 1 cup of water
- 3 tablespoons of hemp seeds
- 1 orange
- 8 cups of spinach
- ½ cup of non-fat greek yogurt
- 1 scoop of vanilla whey protein
Strawberry Green Smoothie
Serves 1
Ingredients
- ½ cup of coconut cream
- ½ cup of water
- ½ cup of strawberries
- 3 cups of spring mix
- 3 cups of spinach
- 2 tsp of maca
Beets Orange Smoothie
Serves 1
Ingredients
- 4 cups super greens
- 1 cup of cooked beets
- ½ orange
- 1 cup of almond milk
- 1 tsp of matcha tea
Citrus beet smoothie
Serves 1
Ingredients
- 4 cups of greens
- 1 cup of cooked beets
- ¼ orange
- ½ grapefruit
- ½ cup light coconut milk\
- 1 scoop of green superfood (here)
- 1 tsp of matcha tea
- 1 tsp of maca (optional)
References:
http://thesmarterscienceofslim.com/bad-fruit/
