Smoothies are super popular these days. They make a delicious, healthy, and nutritious breakfast, lunch, or post-workout snack. Unfortunately, these healthy drinks can quickly turn into huge sugar-bombs if you don’t pay attention to what you put into them.
Here are my quick tips to make a smoothie that is delicious, healthy, and low in calories.
ALSO READ: Juicing vs Blending, Which One Is Better?
1. Creamy Low-Calorie Smoothies
Bananas are the perfect ingredient to make creamy smoothies, but unfortunately, they also contain a lot of natural sugars. Swap the banana in your recipes with half an avocado. Its healthy fatty acids are easily digested into energy and are less likely to be stored as fat. They are packed with health-promoting nutrients, slow down metabolism, and keep hunger at bay. Another great way to create thick and frosty smoothies is to freeze your favorite ingredients.
2. Up The Protein And Healthy Fats
Plant-based proteins and healthy fats help your body to slow down the release of sugar during digestion, they give you long-lasting energy and curb your appetite. If you have to monitor your blood sugar levels add coconut oil, coconut milk, chia seeds, flax seeds, almonds, almond milk, or avocados to keep blood sugar levels in check.
3. Choose Your Liquid Base With Care
If you are trying to cut some calories and sugar, use unsweetened coconut water, filtered water, tea, or unsweetened almond milk as your liquid base. Freshly squeezed fruit juices are packed with natural sugars, so if you are planning to use freshly squeezed juices, opt for 1 cup water and 1 cup juice instead of 2 cups of fruit juice.
4. Sweeten With Care
Another great way to cut some calories is to avoid natural sweeteners such as raw honey, agave syrup, coconut syrup or maple syrup in your recipes. Use raw cacao powder, cinnamon, or stevia instead.
5. Opt For Low-Sugar Fruits
There are many delicious low sugar fruits. Raspberries, blueberries, strawberries, watermelon, papaya, pineapple, apples, peaches, or pears are all good examples.
6. Add More Greens Than Fruits
If you have read my “Green Smoothie Lifestyle” (you can download it here for FREE), then you know we mostly make our smoothies with 2 cups of leafy greens and 3 cups of fruit. If you are on a mission to cut out more calories and natural sugars, try and flip this ratio. Use 3 cups of leafy greens and 2 cups of fresh fruits instead and they’ll still taste fabulous.
If you don’t fancy the green taste, make sure to use mild tasting veggies such as spinach or bok choy and sweeten with cinnamon, vanilla extract, raw cacao or stevia if needed.
If you keep these six tips in mind, you can easily cut out a lot of calories and sugar. See what works for you and try and replace one of your meals with a 16-ounce low-calorie smoothie a day and you should feel and see results quite fast.
One My Favorite Low-Calorie Green Smoothie Recipes
Kiwi-Berry Smoothie (serves 2, or makes approx. 32 ounces)
- 2 cups spinach or bok choy
- 1 cup blueberries
- ½ cup strawberries
- ½ cup raspberries
- 1 kiwi
- ½ avocado
- 2 cups filtered water or coconut water
Freeze berries to add even more body and creaminess to your smoothie. Blend water and spinach until smooth. Add remaining ingredients and blend again.
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Thanks for reading. I hope this information was helpful. Until next time!
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.