Happy Smoothies | Vibrant Happy Healthy https://vibranthappyhealthy.com Juicing & Smoothie Recipes Mon, 03 May 2021 07:48:50 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 https://vibranthappyhealthy.com/wp-content/uploads/2018/07/cropped-Bildschirmfoto-2018-07-25-um-20.46.07-1-32x32.png Happy Smoothies | Vibrant Happy Healthy https://vibranthappyhealthy.com 32 32 14 Apple Juice Smoothie Recipes https://vibranthappyhealthy.com/apple-juice-smoothie-recipes https://vibranthappyhealthy.com/apple-juice-smoothie-recipes#respond Wed, 28 Apr 2021 12:13:21 +0000 https://vibranthappyhealthy.com/?p=7096 So you’re at home and you have some apple juice in your fridge? Great! Why not try one of the following apple juice smoothie recipes? Apple juice can be a great liquid base for smoothies. It’s sweet and has a neutral flavor. Smoothies made with apple juice contain plenty of […]

The post 14 Apple Juice Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> So you’re at home and you have some apple juice in your fridge? Great! Why not try one of the following apple juice smoothie recipes?

Apple juice can be a great liquid base for smoothies. It’s sweet and has a neutral flavor.

Smoothies made with apple juice contain plenty of nutrients and may help you meet your daily fruit requirements so much easier.

Some of the apple juice smoothie recipes I am going to show you are very easy to make. Others are more advanced, and you’ll even find some green smoothies made with apple juice.

Any blending machine will work for these smoothies, but the more powerful your blender is, the smoother your smoothies are going to be. So, make sure to check out these blenders comparable to a Vitamix that won’t break the bank.

Is apple juice good in smoothies?

Apple juice tastes great in smoothies. It will sweeten your smoothie and make it even more delicious. 

Apple juice is sweet but it has a neutral flavor that blends very well with other ingredients. Therefore it can be a substitute for honey, agave syrup, or refined sugar.

Especially if you’re just beginning with smoothies, apple juice can help you enjoy your smoothies even more.

Apple juice is like a spoonful of sugar that makes you love your medicine (the smoothies). The more you like the taste, the easier it is to stick with your new habit of making smoothies regularly.

Once you get used to drinking fruits and veggies, you can slowly switch to other liquid bases that aren’t quite as sugar-laden as apple juice. 

Is apple juice healthy in a smoothie?

Apple Juice in Glass on Table

Whole apples are super healthy, but apple juice has some downsides. 

It’s low in vitamins and minerals

Apple juice provides a variety of nutrients, but only in low amounts.

One cup of apple juice doesn’t supply more than 7% of your daily recommended intake for any mineral or vitamin except vitamin C.

Some store-bought apple juice is fortified and can provide more than 100% of your recommended daily vitamin C intake per serving. However, it’s better to eat fruits and veggies instead of relying on fortified fruit juices or foods.

Apple juice is high in sugar

Virtually all calories in apple juice come from sugar that could affect your blood sugar levels negatively.

It’s best to pair apple juice with foods high in protein and healthy fats to help reduce the impact on blood sugar levels.

For example, Greek yogurt or organic plant-based protein powders can be a good source of protein for your smoothies.

Avocado, nuts, and seeds are foods high in healthy fats that blend well with apple juice. 

May lead to weight gain

When drinking apple juice smoothies, moderation is key.

Just one cup of apple juice has 114 calories and 24g of sugar. Add fruits and sweeteners to your smoothies and the calories stack up quickly.

An apple only has 95 calories and is filling. An apple juice smoothie can be consumed in seconds and, depending on the ingredients, can have several hundred calories.

It can cause you to take in more calories than your body can burn if you’re not careful.

I would recommend limiting yourself to one smoothie made with fruit juice a day to avoid consuming excess sugar and calories.

If you’re worried about consuming too many calories, just use ½ cup apple juice and mix it with ½ cup water as a liquid base for your smoothie.

Now that we’ve gone through the cons of apple juice smoothies, let’s focus on the health benefits.

Smoothies made with fruits and veggies are way better for you than most foods after all. 

Health Benefits of Apple Juice Smoothies

While there are some downsides to using fruit juices as a liquid base, it shouldn’t discourage you.

A fresh smoothie made with apple juice is still a healthier alternative to most sugar-laden drinks you can buy at your grocery store.

Apple juice smoothies keep you hydrated 

Apple juice is highly hydrating. It consists of 88% water and tastes great, making it a great choice for those of you who struggle to stay hydrated.

May support brain function

Some studies suggest that apple juice may boost your brain function. It is believed that the antioxidants in apple juice protect your brain from damage by harmful molecules called free radicals. 

In this study, participants with Alzheimer’s disease drank just one cup of apple juice daily for one month. Their anxiety decreased and they saw improvement in behavioral symptoms associated with dementia. 

Also, this animal study suggests that apple juice may help improve memory and other cognitive functions. 

May support your heart health

Certain antioxidants in apple juice may support your heart health. These antioxidants are believed to prevent bad cholesterol from building up in your arteries. 

This study suggests that drinking 1 ½ cups of apple juice daily for 6 weeks reduced the negative effects of bad cholesterol by 20%. This may reduce your risk of heart disease.

If you’re struggling with high cholesterol levels, here are smoothie recipes to lower cholesterol.

May help smooth the digestive tract

Apple juice contains sorbitol which may help smooth your digestive tract and prevent constipation. For more information, check out these smoothie recipes for constipation relief.

Is it bad to drink apple juice smoothies every day?

The World Health Organization suggests consuming 400 grams of fruits and veggies, but only 1 in 10 adults meet the recommendations according to studies. Drinking a smoothie every day seems like a great idea to meet your daily requirements and it is.

It’s easier to meet your health goals when you can pack so many veggies and fruits into one beverage that you can down in seconds.

It is true that apple juice smoothies can contain a lot of sugar, but as long as you don’t overdo them, the positive effects should outweigh the negative effects. 

If you’re really serious about your health, however, consider adding green smoothies to your diet.

Green smoothies made the right way, are low in calories and sugar but high in nutrients. Here are green smoothie recipes under 100 calories to get you started.

What is the healthiest liquid to put in a smoothie?

If you want your smoothie to be delicious and sweet, fruit juices are a great option. However, juice contains a lot of calories with none of the fiber found in whole fruits.

The healthiest liquids to put in a smoothie would be filtered water, unsweetened coconut water, green tea, unsweetened almond milk, or other nut milks. All of those options are low in calories and very hydrating.

Unsweetened almond milk contains some healthy fats, vitamins, and minerals as well. It tastes great in smoothies and is naturally lactose-free. For delicious smoothie ideas, check out these almond milk smoothie recipes.

And if you want to make your own homemade almond milk, here are some of the best blenders for making almond milk.

Apple Juice Smoothie Recipes

Now that we know the pros and cons of apple juice smoothies, why not give these delicious smoothie recipes a try?

1. Strawberry Apple Juice Smoothie

Strawberry Apple Juice Smoothie

Strawberries are amazing! They’re low in calories, healthy, and taste great in smoothies.

These sweet berries contain powerful antioxidants and won’t send your blood sugar levels on a roller coaster. They can be a delicious addition to any balanced diet.

Just 8 strawberries contain more vitamin C than an orange! Vitamin C is necessary for the growth and repair of your body tissues.

Strawberries may also reduce your risk of heart disease because of their polyphenol content. These are plant compounds that are anti-inflammatory and may reduce your risk of atherosclerosis as well. 

Ingredients:

  • ¾ cup apple juice
  • 1 banana
  • 1 cup frozen strawberries
  • 1 cup vanilla Greek yogurt
  • 1 tbsp honey (optional)

Instructions:

  1. Peel the banana
  2. Place all ingredients into your blender jar
  3. Blend for 45-60 seconds until smooth

2. Apple Juice Banana Smoothie

This apple juice banana smoothie is fruity, sweet, and so delicious. It tastes almost like apple pie but is 100% guilt-free. It’s a great way to eat that apple a day.

This smoothie may taste like your grandma’s apple pie, yet it’s full of nutrients that can give you energy throughout your day.

The Greek yogurt gives it a nice creamy and thick texture. The apple juice and banana add a pleasant sweetness. 

I added some oats for that extra fiber boost. Fiber can slow the rate sugar is absorbed into your bloodstream. It can keep your blood sugar levels in check and keep you feeling full for longer. 

This smoothie could also be a healthy breakfast replacement if you add some nuts, nut butter, or seeds to it. 

Ingredients:

  • ¼ cup apple juice
  • 1 banana
  • 1 apple
  • ¼ cup vanilla Greek yogurt
  • ¼ cup rolled oats
  • a hint of cinnamon

Instructions:

  1. Peel the banana
  2. Wash the apple
  3. Core the apple and cut it into chunks
  4. Add everything to your blender jar
  5. Blend for roughly 1 minute until smooth and creamy

3. Kale Apple Juice Smoothie

Kale Apple Juice Smoothie

Of all the leafy greens, kale may be the healthiest. It’s one of the most nutrient-dense foods on the planet.

It’s important to add leafy greens to your smoothies from time to time. Leafy greens can boost your nutrient intake without increasing calories much.

Just one cup of raw kale can provide you with:

  • Vitamin A: 204% of the DV
  • Vitamin C: 132% of the DV
  • Vitamin K: 686% of the DV
  • Manganese: 26% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV

If the idea of adding leafy greens to your smoothies is overwhelming to you, it’s okay to start slow. Try adding a few leaves of spinach or a single kale leaf to your smoothie and work your way up.

The more variety you add to your smoothies, the more vitamins and minerals you’ll get. For a list of healthy smoothie ingredients, check out this list of the most nutrient-dense foods. 

Ingredients:

  • 1 cup apple juice
  • 1 cup kale, roughly chopped
  • 1 cup frozen mango chunks
  • ½ cup frozen pineapple chunks
  • juice of 1 small lime, freshly squeezed

Instructions:

  1. Wash the kale leaves and roughly chop them
  2. Squeeze the lime
  3. Place all ingredients into your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender

4. Easy Smoothie Recipe with Apple Juice

If you don’t have much time, here’s an easy smoothie recipe with apple juice. I love using frozen fruits in my smoothies, just because it’s so convenient.

You won’t need to wash or cut the fruits, it requires zero preparation time. Just open the bag, add some to your blender and you can start blending. 

Just because it’s convenient doesn’t mean it’s less healthy.

Frozen fruits you can buy at your grocery store are picked and frozen at peak ripeness. They contain at least as many nutrients as fresh fruits. 

And the best of all: frozen fruits make your smoothies taste better!

I prefer using frozen fruits instead of ice cubes. A chilled smoothie is so much more refreshing. Save the ice and add check out these frozen fruit smoothie recipes instead.

Ingredients:

  • ¾ cup apple juice
  • 1 cup frozen mango chunks
  • 1 banana

Instructions:

  1. Peel the banana
  2. Add all ingredients to your blender
  3. Blend for 30-45 seconds until smooth

5. Apple Juice Smoothie without Yogurt

Apple Juice Smoothie without Yogurt

Maybe you don’t like dairy, or you’re lactose intolerant. Whatever the reason, you can opt to leave dairy out completely and I’m going to help you with that. Here’s a great apple juice smoothie recipe that’s 100% dairy-free. 

Most smoothies use either yogurt or ice to make it creamy, but not this one. The almond milk, chia seeds, banana, and frozen cherries give it a nice thick texture. 

If you don’t like yogurt, but still want a nice, creamy smoothie, try some of these alternatives:

  • Avocados – are full of healthy fats and fiber. They add creaminess and texture to your smoothies without changing the taste much.
  • Bananas – sweet, delicious, and easy to blend. They will thicken your smoothie instantly and give it a pleasant taste. 
  • Organic nut butters – can add healthy fats and protein to your smoothies and make them deliciously creamy and thick. If you’re shopping for nut butters, try to choose organic, natural nut butters. The fewer ingredients a nut butter has, the healthier it usually is. The healthiest (and tastiest) nut butter is fresh, homemade nut butter. Check out these peanut butter blenders to get started.
  • Non-dairy yogurts – I love living in the 21st century with a wide variety of foods to choose from. Non-dairy yogurts have been popping up all over the place in recent years. You can have yogurts with almond milk, soy, coconut, cashew milk, etc. Just check out the natural section at your favorite grocery store.
  • Chia seeds – have a completely neutral flavor but are full of protein, healthy fats, vitamins, and minerals. If you soak your chia seeds in water overnight, they can be a great thickening agent for your smoothies. And if you’re looking to shed some pounds, check out these chia seed smoothie recipes for weight loss. 
  • Protein powders – if you’re working out and are in need of protein, protein powders can thicken and sweeten your smoothies as well. From a health perspective, it’s best to choose organic plant-based protein powders without artificial sweeteners. They might not be the most delicious protein powders out there, but your health will thank you!

Now that we know the best substitutes for yogurt, it’s time to start blending. Try this delicious apple smoothie recipe without yogurt. If you don’t lose yogurt in your smoothies, you’ll love this smoothie. 

Ingredients:

  • ¾ cup unsweetened almond milk
  • ¼ cup apple juice
  • 1 banana
  • 1 cup frozen cherries 
  • 1 tbsp chia seeds
  • 1-2 tbsp honey (optional)

Instructions:

  1. Place all ingredients into your blender jar
  2. Blend for 60 seconds until smooth

6. Apple Juice Berry Smoothie

Can you ever have too many smoothie recipes? No! This apple juice berry smoothie is one of my favorites, just because it’s so easy to make yet so healthy, delicious, and refreshing. 

This smoothie is packed with protein thanks to Greek yogurt. Greek yogurt is one of my favorite foods to add to a smoothie. In fact, I’ve dedicated a whole article to Greek yogurt smoothie recipes, make sure to check it out.

Greek yogurt goes through a straining process where whey gets removed. It gives it the density and thickness that’s perfect for smoothies. 

Some companies sell Greek-style yogurt, I usually avoid those. It’s essentially regular yogurt with thickening agents. If you want the full flavor and get all the nutrients and benefits, you should only use traditional Greek yogurt.

No matter if you consume Greek yogurt for its nutritional value or taste, it’s an amazing health food! Greek yogurt contains almost two times the protein of regular yogurt and less than half the amount of sodium. 

It’s also loaded with probiotics, bacteria that can keep your digestive system healthy. And don’t forget the calcium that may help you maintain proper bone health.

I’ve written about bone health in this smoothie recipes for strong bones article before. I’ll summarize the article in one sentence for you: if you want to maintain healthy bones, calcium is key!

And the best thing about Greek yogurt? It may help you slim down!

Greek yogurt is the perfect weight-loss food. It can reduce your appetite and boost your metabolism at the same time. And the magic nutrient that makes all this possible is protein.

If you’re looking to shed some pounds, check out these delicious coffee smoothie recipes for weight loss or give these refreshing cucumber weight loss smoothies a try.

Ingredients:

  • 1 cup apple juice
  • 1 ½ cups frozen mixed berries
  • ½ cup vanilla Greek yogurt
  • a few fresh mint leaves

Instructions:

  1. Wash the mint leaves
  2. Add all ingredients to your blender jar
  3. Blend for roughly a minute

7. Spinach Apple Juice Smoothie

Spinach Apple Juice Smoothie

Are you ready for this spinach apple juice smoothie that may help you to load up on nutrients and tastes fantastic at the same time?

Spinach smoothies not only taste great (spinach is almost tasteless), these smoothies are super healthy for you too. Spinach may stabilize your blood sugar levels, can be good for bone health, and has anti-inflammatory properties as well. 

To make your spinach smoothies taste even better, add some frozen fruits to it. Pineapples, mangoes, bananas, strawberries, blueberries, raspberries are all good options.

Why do I like using frozen fruits in smoothies? It adds a great texture, consistency, and flavor to your smoothies.

Did you ever try fresh blueberries in your smoothies? Then compared it to smoothies made with frozen blueberries? You’ll know exactly what I mean! 

And did you know that you can easily freeze spinach? If that sounds like a great idea to you, here’s a tutorial: how to freeze spinach and kale.

You can even use store-bought, frozen vegetables in your smoothies without any issues. 

Ingredients:

  • 1 cup apple juice
  • 1 cup spinach
  • 1 ½ cups frozen mango chunks
  • 1 banana
  • 1 tbsp chia seeds
  • juice of 1 lime, freshly squeezed

Instructions:

  1. Wash the spinach leaves thoroughly
  2. Peel the banana
  3. Juice the lime
  4. Add all ingredients to your blender
  5. Blend for 60-90 seconds until well combined

8. Mango Apple Juice Smoothie

Try this mango apple juice smoothie for an instant energy boost. Each serving delivers protein, probiotics, fiber, and plenty of vitamins and minerals. It only takes a few minutes to make and tastes just like a sunny day on the beach! 

Fresh mangoes are only in season in the summer. However, with frozen mango chunks, you can have this tropical experience all year long. Greek yogurt pairs perfectly with bananas and mangoes.

You could swap out the apple juice for orange juice, mango juice, or pineapple juice and make this a tropical paradise for your tastebuds. But since we’re here for apple juice smoothies, I simply used apple juice. 

Add in some coconut milk for an even creamier texture or increase the sweetness with some honey. That’s what I love about smoothies, you can let this recipe inspire you to create your own varieties.

Ingredients:

  • 1 cup apple juice
  • 1 banana
  • 1 ½ cups mango chunks, fresh or frozen
  • ¾ cup vanilla Greek yogurt

Instructions:

  1. Peel the banana
  2. Place all ingredients into your blender jar
  3. Blend for 45-60 seconds until smooth and creamy

9. Blueberry Apple Juice Smoothie

Blueberry Apple Juice Smoothie

This is a refreshing blueberry smoothie that you’ll crave. It can keep you going until lunch if you add some healthy fats and carbs (unless you’re on a low-carb diet, which you probably aren’t if you’re searching for apple juice smoothies). 

All you need for this smoothie are four basic ingredients: apple juice, a banana, frozen blueberries, and Greek yogurt. Add some fresh mint leaves to make it even more refreshing. 

Frozen blueberries offer plenty of antioxidants. In fact, antioxidants are what give blueberries their vibrant, purply-blue color.

If you want the maximum antioxidant boost, get wild organic blueberries. They might be more expensive and not quite as easy to find as regular blueberries, but they’re worth it.

Wild blueberries are smaller in size and have a more intense, sweet flavor compared to regular blueberries. Their smaller size means twice the antioxidants in every serving!

Antioxidants protect plants (and you) against stress from the environment. The harsher the environment, the more antioxidants a plant needs. That’s the simple reason why wild blueberries (grown in rigorous growing conditions) are an antioxidant superfood. 

Ingredients:

  • 1 cup apple juice
  • 1 banana
  • 1 cup frozen blueberries
  • ½ cup vanilla Greek yogurt
  • a few fresh mint leaves (optional)

Instructions:

  1. Wash the mint leaves
  2. Peel the banana
  3. Add all ingredients to your blender jar 
  4. Blend for 45-60 seconds until smooth

10. Apple Juice Green Smoothie Recipe

What’s not to love about green smoothies? Made the right way, they are very low in calories and offer plenty of nutrients.

In fact, you can make green smoothies with fewer calories than one banana! Don’t believe me? Check these green smoothies under 100 calories out.

I drink a green smoothie every day, and I have been for years. For me, it’s not the apple-a-day, it’s the green-smoothie-a-day that keeps the doctor away. I can’t even remember the last time I lay down in bed with a cold. 

If you haven’t tried green smoothies yet, here’s a simple green smoothie recipe with apple juice for beginners. It’s naturally sweetened with apple juice and loaded with antioxidants. 

If you’re just beginning with green smoothies, don’t start with kale smoothies, try baby spinach! Kale smoothies can have a bitter taste that might be too much for you in the beginning.

Baby spinach, on the other hand, is almost tasteless. Its flavor is even milder than normal spinach. Add some apple juice, a small lime, and banana and you’ll barely notice it. 

The only thing that’s green in this smoothie is the color, the taste is pretty sweet. Green smoothies are best when you drink them immediately.

By now you probably know that I’m a fan of using frozen fruits in my smoothies. I haven’t found frozen banana slices at my grocery store yet, that’s why I freeze them myself.

Just peel the banana, cut it into slices, and put it in a freezer bag. Freeze it for a day or two and you’re good to go. It’s really that easy.  

Ingredients:

  • 1 cup apple juice
  • 1 cup baby spinach
  • 1 banana, sliced and frozen
  • 1 small lime

Instructions:

  1. Peel, slice and freeze a banana the day before
  2. Wash the baby spinach thoroughly
  3. Peel the lime if it’s not organic
  4. Blend for roughly a minute on the highest setting

11. Apple Juice Smoothie without Banana

Apple Juice Smoothie without Banana

Now I know there are some people that simply don’t like having bananas in smoothies. I’m not one of them, but I’ve tried this banana-free apple juice smoothie and it’s absolutely delicious.

It’s not only made with simple ingredients you can find at any grocery store, but it’s also vegan, gluten-free, and tastes great without any added sweeteners

Pineapples, mangoes, peaches, or even apple juice can be a good substitute for bananas. They naturally sweeten your smoothies without adding refined sugar. 

The sweetness of the fruits in this smoothie is perfectly balanced with the mild flavor of baby spinach. It’s a smoothie that can keep you feeling energized all day long. 

Ingredients:

  • 1 cup filtered water
  • ½ cup apple juice
  • 1 green apple, cored and cut into chunks
  • 1 cup baby spinach
  • ½ cup frozen pineapple chunks
  • 1 cup frozen mango chunks

Instructions:

  1. Wash the baby spinach thoroughly
  2. Wash the apple
  3. Core the apple and cut it into chunks
  4. Add everything to your blender jar
  5. Blend for 60-90 seconds depending on the strength of your blender

12. Smoothie with Apple Juice and Yogurt

While I love Greek yogurt smoothies, it may not be your thing. I respect that and that’s why I created this delicious smoothie recipe with regular yogurt. 

Yogurt can be a healthy way to pack probiotics and protein into a smoothie. That’s as long as you choose plain yogurt. Flavored yogurts often come with nasty artificial flavors and almost always contain added sugar.

This smoothie can be a light breakfast option if you’re on a weight-loss diet. Add some plant-based protein powder, rolled oats, and nuts, and you’ll have a complete and healthy meal replacement made ready in less than five minutes. 

This smoothie only has four ingredients, but you’ll be surprised how creamy and satisfying it is. Try it today and see it for yourself!

Ingredients:

  • 1 cup apple juice
  • 1 ½ cups mixed frozen fruits
  • ½ cup yogurt
  • ½ tsp vanilla extract

Instructions:

  1. Add all ingredients to your blender jar
  2. Blend for 45-60 seconds until smooth

13. Strawberry Banana Apple Juice Smoothie 

Strawberry Banana Apple Juice Smoothie

This delicious strawberry banana smoothie recipe is easy to make yet it is so delicious.

I’ve made hundreds of different smoothies (some of them tasted really bad) over the years, but not many can beat a good banana strawberry smoothie. Strawberries and bananas are just meant for each other!

This smoothie contains plenty of protein, so it can fill you up for a long time. It’s made without unnecessary added sweeteners and can be a great way to up your intake of fruits easily.

Just toss all ingredients into your blender for a minute until it’s smooth and creamy and you’re done. Try it with unsweetened almond milk instead of apple juice the next time around, it’s at least as delicious but contains less sugar.

Ingredients:

  • 1 cup apple juice 
  • 1 cup frozen strawberries
  • 1 banana
  • ½ cup plain Greek yogurt
  • ½ tsp vanilla extract

Instructions:

  1. Peel the banana
  2. Place all ingredients into your blender jar
  3. Blend for roughly a minute until well combined

14. Purple Apple Juice Smoothie

Who doesn’t love beautiful-looking smoothies? I sure do! And this easy smoothie recipe looks and tastes amazing.

It contains only 3 ingredients, but don’t let its simplicity fool you. It contains powerful antioxidants and almost tastes like a dessert. This smoothie truly delivers the best of all worlds: health and taste. 

Blueberries taste better in smoothies when they’re frozen. I rarely use fresh blueberries in smoothies. Every sip makes you think of a long summer day. You can make this blueberry smoothie even richer by adding some frozen banana or avocado. Enjoy!

Ingredients:

  • ½ cup apple juice
  • 1 cup frozen blueberries
  • 2 pears 

Instructions:

  1. Wash the pears
  2. Core the pears and cut them into chunks
  3. Add everything to your blender jar
  4. Blend for 30-45 seconds until smooth and creamy

These were my favorite apple juice smoothie recipes. Smoothies may help you maintain your health and energy. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any apple juice smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below!

The post 14 Apple Juice Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/apple-juice-smoothie-recipes/feed 0 7 Coffee Smoothie Recipes for Weight Loss https://vibranthappyhealthy.com/weight-loss-coffee-smoothies https://vibranthappyhealthy.com/weight-loss-coffee-smoothies#respond Thu, 22 Apr 2021 17:29:41 +0000 https://vibranthappyhealthy.com/?p=7063 When you’re on a diet and in need of a quick hit of caffeine that is also delicious, coffee smoothies for weight loss are a great solution. Loaded with fiber, protein, healthy fats, and caffeine, coffee smoothies can get you going in the morning or energize you in the afternoon. […]

The post 7 Coffee Smoothie Recipes for Weight Loss first appeared on Vibrant Happy Healthy.]]> When you’re on a diet and in need of a quick hit of caffeine that is also delicious, coffee smoothies for weight loss are a great solution.

Loaded with fiber, protein, healthy fats, and caffeine, coffee smoothies can get you going in the morning or energize you in the afternoon.

Most coffee drinks you can buy in stores are loaded with sugar. The following weight loss coffee smoothies can be a healthier choice when you’re trying to lose weight. They have you ready to conquer whatever the day has in store for you!

Why have coffee smoothies for weight loss?

Hands holding Coffee Beans

Let’s face it: coffee makes life better! It’s great for boosting your energy levels when you need it. Studies show that caffeine can improve physical performance by up to 11%! If you’re on a restricted diet, the caffeine may help you keep going.

When you consume it in moderation, coffee can be considered a healthy food. Coffee is rich in antioxidants and low in calories. It’s also a natural diuretic and may help you get rid of toxins. 

Most coffee drinks you can buy in stores are filled with sugar and not a good idea when your goal is to lose weight. Plain coffee can be boring, that’s why I’ve gathered my favorite coffee smoothie recipes to offer you a healthy alternative. 

Can you lose weight with coffee?

Coffee contains caffeine, the most commonly used stimulant on earth. When you look at most fat-burning supplements, you probably will find caffeine in them and that’s for a good reason.

Caffeine not only wakes you up but also increases your metabolic rate as well. The higher your metabolic rate, the more calories your body burns, and the easier it is for you to shed some pounds. 

Studies show that caffeine can increase your metabolic rate by up to 11%. Depending on the individual, that is 79-150 additional burned calories a day!

There are a few downsides to caffeine as a weight-loss tool, however.

Over time, your body becomes tolerant of the effects of caffeine. It may therefore be best to cycle your coffee smoothie drinking habits to prevent a buildup of tolerance. One week on, one week off can be a good idea.

Also, don’t overdose on coffee smoothies.

The recommended amount of caffeine is up to 400 mg per day for healthy adults. One coffee smoothie should contain roughly 100 mg per serving. One or two smoothies a day is all you need to experience the positive effects.

Replace your morning coffee with coffee smoothies, don’t consume additional caffeine to avoid nasty side effects. 

How to make coffee smoothies for weight loss

Making coffee smoothies for weight loss isn’t difficult. All you need is a blender, some fruits, and, of course, coffee.

It’s best to brew the coffee in advance and let it chill for a couple of hours in the fridge. If you’re short on time, you could use hot coffee, but please make sure to add plenty of ice.

Depending on your model, it could damage your blender jar if you blend hot ingredients. If you’re a fan of having hot coffee smoothies, check out these great blenders with a glass jar. 

When should you drink smoothies to lose weight?

I usually drink my coffee smoothies in the morning. Smoothies can also be used as a breakfast replacement if you add fiber, healthy fats, and protein to it. 

The following coffee smoothie recipes don’t contain enough calories, fats, protein, and fiber to replace a meal. They’re designed to replace your morning cup of coffee or give you energy before a workout. 

If you’re interested in filling smoothies, check out these dinner replacement smoothies. 

Weight Loss Coffee Smoothie Recipes 

Now that you know everything about caffeine and smoothies, why not give these weight loss coffee smoothie recipes a try? Ready to get blending?

Coffee Protein Smoothie for Weight Loss

Coffee Protein Smoothie for Weight Loss

Almond milk and coffee are a heavenly combination. Almond milk not only tastes great, but it is also nutritious and low in calories as well. It’s much lower in calories than your regular dairy milk.

One cup of unsweetened almond milk only contains about 40 calories, the same amount of dairy milk has roughly 150 calories. To avoid unnecessary added sugar and calories, it’s best to choose an unsweetened variety.

Restricting your sugar and calorie intake is the best way to lose weight. By something simple as replacing three daily servings of dairy with unsweetened almond milk, you could save 330 calories a day. That’s 10,000 calories a month. Small changes do add up!

For more delicious smoothie ideas, check out these almond milk smoothie recipes. And if you want to make your own healthy almond milk, here are some great almond milk blenders and juicers.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup brewed coffee, chilled 
  • 2 bananas, sliced and frozen
  • ½ cup Greek yogurt
  • 1 tbsp chia seeds

Instructions: 

  1. Peel, slice and freeze the bananas the day before
  2. Brew the coffee and let it chill in the fridge for a few hours
  3. Add everything to your blender jar
  4. Blend for 60 seconds until smooth and creamy

Feeling Good Morning Smoothie

I don’t make a secret out of it, I do love Greek yogurt. I’ve dedicated a whole article about it, check out these Greek yogurt smoothie recipes. 

Greek yogurt is amazing. It contains almost two times the protein of regular yogurt and only half the amount of sodium.

Protein is important when you’re trying to lose weight. It can help you maintain muscle mass when you’re on a restricted diet. 

Protein also boosts your metabolism, helping you to burn more calories each day.

And on top of that, protein can help you feel full for longer.

In this study, participants consumed up to 135 fewer calories each day, if they had a high-protein breakfast.

And this study also proved the positive effects of protein. Participants who increased their protein intake lost an average of 11 lbs after 12 weeks. Reduced appetite and improved metabolism can be a powerful combination.

The following weight loss coffee smoothie is a convenient way to increase your daily protein intake and reap the benefits of caffeine at the same time. 

Ingredients:

  • 1 cup brewed coffee, chilled
  • 1 banana, sliced and frozen
  • ½ cup low-fat plain Greek yogurt
  • 1 tbsp organic cocoa powder

Instructions:

  1. Peel, slice and freeze a banana the day before
  2. Brew one cup of coffee and keep it in the fridge for 1-2 hours
  3. Add everything to your blender jar
  4. Blend for roughly 1 minute until well combined

Healthy Coffee Smoothie Recipe

Healthy Coffee Smoothie

Cashew butter doesn’t get the attention it deserves. It’s even more delicious than peanut butter and contains a lot of nutrients too.

You’ll find a wide variety of cashew butter in the market – raw and salted. From a health perspective, raw nut butter is better than salted one.

Try to choose raw organic cashew butter without added sweeteners. Great cashew butter really only needs one ingredient: cashews. The fewer ingredients store-bought nut butter has, the healthier it usually is.

If you can’t find raw organic cashew butter at your grocery store, try making your own homemade nut butter. All you need is a good high-speed blender comparable to a Vitamix and, a bit of oil, and some cashews. Here’s a great cashew butter recipe to get you started.

When you’re trying to lose weight, it’s important to consume nuts and nut butter in moderation. Cashew butter contains healthy fats that are beneficial for your health, but it also contains plenty of calories. A small handful of nuts or 1-2 tablespoon of nut butter a day can fit well into a weight-loss diet. 

Ingredients:

  • 1 cup brewed coffee, chilled
  • 6 Medjool dates, pitted
  • 1 tbsp hemp seeds
  • 1 tbsp organic cashew butter
  • 1 cup ice cubes

Instructions:

  1. Brew the coffee in advance and put it in the fridge
  2. Add all ingredients to your blender jar
  3. Blend for a minute until smooth 

Keto Coffee Smoothie Recipe

For all of you following the keto diet, here’s a great keto coffee smoothie recipe. It contains only 0.5g of carbs and is a real energy booster. MCT oil is easily absorbed by your body and will be used as an instant source of energy.

MCT oil is a clear, flavorless liquid that you can find at supplement retailers and health food grocery stores. It is extracted from coconut oil and could be beneficial for weight loss as well. 

Research indicates that if you’re following a ketogenic diet, consuming MCT oil could help you stay in the fat-burning state of ketosis. 

When experimenting with MCT oil for the first time, start slow. Everyone’s digestive system is different. 1-2 tablespoons a day should help you reap the potentially positive benefits.

Also, if you’re on a low carb or keto diet, make sure to check out these low carb and keto juice recipes. 

Ingredients:

  • 1 cup brewed coffee, chilled
  • 1 tbsp MCT oil
  • 1 tsp vanilla extract
  • 2 tbsp sweeteners like stevia, xylitol, erythritol, monk fruit, etc.
  • 1 cup ice cubes

Instructions:

  1. Brew the coffee in advance and keep it in the fridge
  2. Place all ingredients into your blender jar
  3. Blend for roughly a minute

Delicious Breakfast Coffee Smoothie

Breakfast Coffee Smoothie

If you’re trying to shed some pounds, peanut butter is probably not the first food that comes to your mind. After all, it is high in calories and fat. Just one tablespoon contains almost 100 calories.

However, research shows peanut butter may help you lose weight. This multi-year study with over 50,000 participants concluded that consuming nuts regularly lowered their risk of obesity. 

Peanut butter may help you lose weight in two ways. It can help control your appetite as well as balance your blood sugar levels. It is important, however, that you choose organic peanut butter without added sweeteners. 

This small study showed that eating two tablespoons of peanut butter with a meal helped stabilize the glycemic effect of the meal. It didn’t affect blood sugar levels as much.

Balancing your blood sugar is the key to a healthy weight.

We feel our best and lose weight when our blood sugar is balanced. Not too high and not too low.

You can control your blood sugar by avoiding refined sugar and eating more foods low on the glycemic index.

The glycemic index is a system based on foods that affect your blood sugar.

Here’s a list of foods that are low on the glycemic index and therefore won’t send your blood sugar levels on a roller coaster.

If you liked this coffee smoothie with peanut butter, check out these peanut butter smoothies for weight loss as well.

Ingredients:

  • ¼ cup unsweetened almond milk
  • 1 cup brewed coffee, chilled
  • 1 banana, sliced and frozen
  • 1 tsp vanilla extract
  • 1 tbsp organic peanut butter
  • ½ tbsp organic cocoa powder

Instructions:

  1. Peel, slice and freeze a banana the day before
  2. Brew the coffee and let it chill in the fridge
  3. Add all ingredients to your blender jar
  4. Blend for 60 seconds until smooth and creamy

Iced Coffee Smoothie Recipe

This ice coffee smoothie recipe has all you need for a great morning: fiber, protein, healthy fats, and caffeine. 

While related to the cannabis plant, hemp seeds don’t contain the psychoactive compound THC. Hemp seeds’ nutty flavor mixes well in a coffee smoothie. These tiny seeds contain plenty of healthy fats and protein. 

Hemp seeds contain all nine essential amino acids and are well-absorbed by our bodies. For more delicious hemp smoothies, check out these hemp protein smoothie recipes.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup brewed coffee, chilled
  • 2 bananas, sliced and frozen
  • ¼ cup rolled oats
  • 1 scoop vanilla protein powder
  • 1 tbsp hemp seeds
  • 1 cup ice cubes

Instructions:

  1. Peel, slice and freeze the bananas in advance
  2. Brew the coffee and let it chill for a couple of hours
  3. Place all ingredients into your blender jar
  4. Blend for roughly a minute until well combined

Weight Loss Coffee Smoothie

Weight Loss Coffee Smoothie

What could be better than this delicious weight loss coffee smoothie? It tastes almost like a dessert but it’s 100% guilt-free.

When you’re shopping for almond butter, please make sure to look out for unnecessary added sugars. It’s best to choose organic almond butter with as few ingredients as possible.

The healthiest protein powder you could choose is organic plant-based protein powder. I would try to avoid powders with artificial sweeteners like aspartame or acesulfame potassium. 

Ingredients:

  • ¾ cup unsweetened almond milk
  • ¾ cup brewed coffee, chilled 
  • 1 banana, sliced and frozen
  • 1 tbsp organic almond butter
  • 1 tsp cinnamon
  • 1 scoop vanilla protein powder
  • ½ cup ice cubes

Instructions:

  1. Peel, slice and freeze a banana the day before 
  2. Brew the coffee and let it cool down
  3. Add everything into your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender

These were my favorite coffee smoothie recipes for weight loss. Coffee smoothies may help you lose weight and give you energy all day. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any coffee smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below!

The post 7 Coffee Smoothie Recipes for Weight Loss first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/weight-loss-coffee-smoothies/feed 0 14 Chia Seed Weight Loss Smoothie Recipes https://vibranthappyhealthy.com/chia-smoothies-weight-loss https://vibranthappyhealthy.com/chia-smoothies-weight-loss#comments Mon, 19 Apr 2021 17:27:34 +0000 https://vibranthappyhealthy.com/?p=6978 If you’re trying to lose weight, chia seeds can be a great addition to your diet. Chia seeds absorb water and expand in your stomach, which should make you less prone to overeating. They deliver an impressive amount of nutrients with very few calories. A little down below you’ll find […]

The post 14 Chia Seed Weight Loss Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> If you’re trying to lose weight, chia seeds can be a great addition to your diet. Chia seeds absorb water and expand in your stomach, which should make you less prone to overeating. They deliver an impressive amount of nutrients with very few calories.

A little down below you’ll find my favorite chia seed smoothie recipes for weight loss. But before we get to these chia seed weight loss smoothies, let’s see what these tiny seeds are all about.

Do chia seeds help you lose weight?

Chia Seeds on Table

Just like other seeds, chia seeds contain plenty of beneficial nutrients like heart-healthy fats, minerals, and vitamins.

But can chia seeds actually help you lose weight?

Chia seeds may not be a “magic bullet” for weight loss, but they certainly can benefit you on your weight loss journey. 

Losing weight is simple, but it’s not easy. You just have to consume fewer calories than you burn.

Chia seeds and other nutrient-dense foods may help you consume fewer calories by giving your body the nutrients it needs. You simply get more bang for your calorie buck.

If you skip processed foods full of empty calories and choose whole, natural foods instead, you’ll automatically feel satiated quicker. 

Chia seeds contain soluble fiber which absorbs large amounts of water and expands in your stomach. It can help you feel full for longer and make you less prone to snacking in between meals. 

Getting just 30 grams of fiber every day may help you lower blood pressure as well as promote weight loss. Two tablespoons of chia seeds contain almost 10 grams of fiber. 

Chia seeds are also rich in protein, the most weight loss-friendly macronutrient. Two tablespoons contain about 4 grams of protein. A high protein intake may help you lower your appetite, lose weight, and maintain muscle mass. 

Why drink chia seed smoothies to lose weight?

Smoothies made of whole fruits and veggies are incredible! They’re healthy and wonderfully nutritious.

You could put almost anything into a smoothie, but it doesn’t mean you should. Try to avoid unnecessary sugar like honey or agave syrup. Fruits already contain plenty of fructose and give your smoothies a nice sweet taste. 

The key to making weight loss smoothies is the right balance of vitamins, minerals, healthy fats, and protein. 

Fruits, veggies, seeds, and nuts are the foods you should get more of if your goal is to lose weight. Smoothies are a great way to get in more of those foods. 

When it comes to weight loss smoothies, it’s best to add some veggies to your smoothies. Leafy greens contain less sugar and calories than fruits and are some of the most nutrient-dense and healthiest foods on the planet.

Chia seeds are a great source of protein and healthy fats, but they’re not the only ones. Try to rotate ingredients to get the full benefits of smoothies.

Protein and healthy fats can also come from natural and unsweetened nut butters, hemp seeds, flax seeds, walnuts, cashews, etc. A well-rounded nutrient intake is key when it comes to smoothies.

Best time to drink chia seed smoothies   

For me, the best time to have a chia seed smoothie is in the morning. This way, I am filling my body with nutrients to fuel my day. A smoothie can easily serve as a breakfast replacement if you’re short on time.

You could also use smoothies to fuel your body with carbs and protein after workouts or use them as a lunch or dinner replacement.

If you’re using your chia seed smoothie as a meal replacement, please make sure to add ¼ – ½ cup of rolled oats to get some carbs and fiber. A good meal replacement smoothie should contain fiber, protein, and healthy fats. 

Do you have to soak chia seeds before putting them in a smoothie?

No, you don’t have to soak chia seeds for smoothies and I usually just add raw seeds.

Chia seeds are high in fiber, however, and some people may get stomach pains after consuming them. If you’re experiencing discomfort, try smaller quantities and soak them overnight. 

How many chia seeds should you put in a smoothie?

I usually add 1-2 tablespoons of chia seeds to my smoothies. 

One tablespoon of chia seeds contains:

Chia Seeds Nutrition Facts

Chia Seed Smoothie Benefits

Don’t be fooled by the small size of these tiny seeds, chia seed smoothies can deliver a good amount of nutrients with few calories. In fact, chia means “strength” in the Mayan language. In ancient times, warriors would use them as fuel during battles.

Chia seeds are packed with antioxidants

These small seeds contain a number of healthy antioxidants, including kaempferol, quercetin, and caffeic acid.

Antioxidants can protect your cells against free radicals and may help prevent serious chronic diseases. 

Antioxidants alone may not cause instant weight loss, but they’re an important part of a healthy diet, that can help you to achieve your goals.

Chia seeds are loaded with protein

Just two tablespoons of chia seeds contain 4 grams of protein. Chia seeds are a complete protein. They contain all nine essential amino acids that your body can’t produce on its own.

Protein may be the most important nutrient if you want to shed some pounds. A high protein intake may boost your metabolism as well as reduce appetite. 

Chia seeds are high in healthy fats

Chia seeds are rich in heart-healthy omega-3 fatty acids. Few nutrients have been studied as much as omega-3 fatty acids. They have powerful benefits for your body and brain health. 

While omega-3 fatty acids may not directly contribute to weight loss, they may help lower blood pressure and reduce heart disease risk.  

The high fiber content may help you lose weight

Fiber is a non-digestible carb that is important for your health.  

Most people (95 percent of Americans) don’t get enough fiber in their diet. Chia seed smoothies are an easy way to help you meet your daily fiber needs and achieve your weight loss goals.

Just two tablespoons of chia seeds contain more than 8 grams of fiber. That’s roughly 30 percent of your recommended daily intake. 

Fiber is important when it comes to weight loss. According to this study, eating just 30 grams of fiber daily may help you lose weight, improve insulin sensitivity, as well as lower blood pressure and cholesterol.

Chia Seed Smoothie Recipes for Weight Loss

Now that we know the benefits of chia seed smoothies, why not try one of these delicious chia seed smoothie recipes for weight loss?

Banana Strawberry Chia Smoothie

Banana Strawberry Chia Smoothie

Start your day off right with this delicious strawberry banana chia smoothie! It’s filled with antioxidants and healthy fats. 

Smoothies are great when you’re on a weight loss diet and life gets busy. They can provide you with a wide range of nutrients in no time. 

Healthy chia seed smoothies for weight loss are made with the right blend of foods that are proven to help you shed some pounds.

Unsweetened almond milk contains up to 80% fewer calories than your regular dairy milk. It’s made by grinding almonds and mixing them with water.

The fewer ingredients your almond milk has, the healthier it is. Great almond milk really only needs a few ingredients. 

You could easily make your own almond milk at home. All you need is a high-speed blender similar to a Vitamix, some almonds, and water. Here’s a great recipe to get you started. For more delicious smoothie ideas, check out these almond milk smoothie recipes. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 cups frozen strawberries
  • 1 banana
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for roughly a minute until smooth
  4. Enjoy!

Chia Seed Protein Smoothie Recipe

Protein may well be the most important nutrient for a great-looking body and weight loss. If you consume more protein, it may reduce your appetite, and boost metabolism as well. 

Protein has a higher thermic effect than other macronutrients. It means your body needs more calories to digest protein than carbs for example. Your body burns up to 30% more calories digesting protein. Only 70 calories out of 100 end up as usable calories. 

At the same time, protein is highly satiating and reduces appetite. You’ll automatically start eating fewer calories. 

Instead of dairy, try light coconut milk in your chia seed weight loss smoothies.

Coconut milk not only tastes delicious, but it may also benefit your health in several ways. It is not to be confused with coconut water, which is the liquid inside a coconut. Coconut milk is made from the white flesh, it looks like milk and has a creamy texture.

Coconut milk contains medium-chain triglycerides (MCTs), a form of fat. MCTs are believed to support weight loss by reducing appetite and improving ketone production. 

This study shows that people having MCTs as part of their breakfast end up consuming fewer calories throughout their day. Try this delicious chia seed protein smoothie recipe for breakfast, it’s filling and nutritious.  

Ingredients:

  • 1 cup light coconut milk
  • 1 banana
  • juice of 1 small lime, freshly squeezed
  • 1 cup frozen mango chunks
  • ½ cup frozen pineapple chunks
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Juice the lime
  3. Place everything into your blender jar
  4. Blend for 60-90 seconds until smooth and creamy
  5. Enjoy this delicious chia seed protein smoothie!

Spinach Chia Seed Smoothie for Weight Loss

Spinach Chia Seed Smoothie for Weight Loss

When you’re trying to lose weight, don’t skip your greens! Spinach and other leafy greens can benefit you on your weight loss journey in so many ways.

Leafy greens are some of the most nutrient-dense foods on the planet. Spinach is very rich in fiber, antioxidants, vitamins, and minerals. 

It’s also low in calories. One cup of raw spinach contains only 7 calories. The fiber and nutrients can help you feel satiated without adding unnecessary calories. 

If you never tried green smoothies, start slow. Try adding ½ cup of spinach and work your way up.

Baby spinach is the perfect choice for green smoothie beginners. It’s almost tasteless but comes with impressive health benefits. 

Baby spinach contains powerful antioxidants like zeaxanthin, quercetin, and lutein, which are all great for your eyes, skin, and overall wellbeing. 

The high potassium content and nitrates in baby spinach may benefit your heart and keep blood pressure under control. If you’re suffering from high blood pressure, check out these smoothie recipes to lower blood pressure.

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ – 1 cup of baby spinach
  • 1 banana
  • 1 cup frozen mango chunks
  • 1 tbsp chia seeds

Instructions:

  1. Wash the spinach 
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender

Banana Chia Seed Smoothie

Greek yogurt can be a great food to help you lose weight. It is packed with nutrients and protein. It gives your smoothies a nice creamy texture as well.

If you’re drinking smoothies for weight loss, it’s best to use only traditional, plain Greek yogurt without added sugar. Some companies sell Greek-style yogurts, which are regular yogurt with thickening agents. It’s best to avoid those as well.

Traditional Greek yogurt goes through a straining process where the whey gets removed. It contains almost two times the protein of regular yogurt and only half the amount of sodium. 

Greek Yogurt is loaded with probiotics which are believed to keep your digestive tract healthy. The high calcium content may keep your bones healthy and lower your risk of developing osteoporosis. If you’re looking to improve your bone health, check out these smoothie recipes for strong bones. 

Greek yogurt may help you lose weight by both reducing your appetite and boosting your metabolism. Try this smoothie in the morning to avoid overeating or unhealthy snacking throughout the day. For more delicious smoothie ideas, here are some healthy Greek yogurt smoothie recipes. 

Ingredients:

  • ½ cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the bananas the day before
  2. Add everything to your blender jar
  3. Blend for roughly one minute
  4. Enjoy this creamy and guilt-free banana chia smoothie!

Chia Seed Breakfast Smoothie Recipe

Chia Seed Breakfast Smoothie

Packed with nutrients that can keep you energized all morning, this chia seed smoothie can help you feel full when you don’t have the time to prepare a healthy breakfast.

This smoothie contains everything you need to start your day the right way. It has the perfect blend of protein, fiber, healthy fats, vitamins, and minerals.

Oats may help with weight loss because it contains plenty of fiber, which can help you feel full for longer. It can also keep your blood sugar levels in check. 

Something as simple as having 30 grams of fiber each day may help you maintain a healthy weight, as well as improve your heart health. Most fruits and veggies, seeds, nuts, and whole grains can be considered high fiber foods.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 ½ cups frozen strawberries
  • 1 banana
  • 2 tbsp rolled oats
  • 1 tbsp natural organic peanut butter
  • 1 scoop vanilla protein powder (optional)
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for 60 seconds until smooth and creamy

Weight Loss Strawberry Chia Seed Smoothie

Strawberries are not only delicious but are packed with antioxidants and “good for you nutrients”. They’re very low in calories and can be a great addition to your weight loss diet.

One cup of strawberries contains only 48 calories. Strawberries are also lower in sugar than most other fruits, making them a good choice for a low-carb diet. If you’re following a low-carb diet, check out these low-carb juice recipes. You’ll find some keto juice recipes there as well. 

Cutting back on sugar is essential when it comes to losing weight. By stabilizing your blood sugar levels, it’ll be easier to control your hunger and avoid food cravings. 

Try replacing high sugar sweets with this delicious weight loss strawberry chia seed smoothie, it’s just as good and super healthy.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 ½ cups frozen strawberries
  • 1 banana 
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for 45-60 seconds
  4. Enjoy this delicious weight loss chia smoothie!

Kale Chia Seed Smoothie Recipe

Kale Chia Seed Smoothie

This kale chia seed smoothie can help you feel full for longer and help increase the total nutrient content of your diet easily.

Of all the weight-loss-friendly foods, kale is king! It’s one of the most nutrient-dense foods on the planet. Kale contains only a few calories, but it’s loaded with nutrients that can have powerful medicinal properties. 

Sometimes numbers speak more than words. Just one cup of kale contains:

  • Vitamin K: 688% (that’s not a typo) of your daily recommended intake
  • Vitamin A: 208% of the DV 
  • Vitamin C: 132% of the DV
  • Manganese: 26% of the DV

Kale also contains copper, potassium, magnesium, and B vitamins. This is coming from only 33 calories per cup.

Kale is loaded with powerful antioxidants that can help prevent oxidative damage and may lower your risk of developing serious chronic diseases.

The antioxidants present in kale also can have powerful anti-depressant, anti-inflammatory, heart-protective, and blood pressure-lowering effects, just to name a few. 

Adding more kale to your diet is easy. My favorite way is juicing it. If you’ve never tried juicing before, here’s a guide to get you started: how to juice kale with or without a juicer. 

You could also add kale to your salads, make kale chips or kale soup, add it to recipes, or simply try this delicious kale chia weight loss smoothie.  

Ingredients:

  • 1 cup plain filtered water
  • 1 cup kale, roughly chopped
  • 1 banana
  • 1 cup frozen mango chunks
  • juice of ½ lemon, freshly squeezed
  • 1 tbsp chia seeds

Instructions:

  1. Wash the kale thoroughly
  2. Roughly chop the kale
  3. Peel the banana
  4. Squeeze the juice out of the lemon
  5. Blend for 60-90 seconds depending on the strength of your blender

Mixed Berries Chia Seed Smoothie

Berries are small but don’t let their small size fool you, they’re packed with vitamins, minerals, and antioxidants.

Berries actually get their vibrant color from antioxidants. These are important to avoid putting oxidative stress on your body. Oxidative stress is simply an imbalance between free radicals and antioxidants in your body.

When there are more free radicals than antioxidants, they can start damage proteins, fatty tissues, and even your DNA. That damage may lead to a number of diseases like heart disease, cancer, inflammatory conditions, atherosclerosis, or diabetes. Oxidative stress also can lead to aging.

It is therefore important to keep a proper balance between antioxidants and free radicals in your body. Berries can help you with that, as they’re one of the foods with the highest antioxidant content.

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ cup baby spinach
  • 1 banana
  • 1 cup frozen mixed berries
  • 1 tbsp chia seeds

Instructions:

  1. Wash the baby spinach 
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend for roughly a minute

Healthy Chia Seed Smoothie Recipe

Healthy Chia Seed Smoothie Recipe

What can be more refreshing than a cantaloupe smoothie on a hot summer day? Cantaloupe melon is over 90 percent water, and it can keep you hydrated without adding too many calories.

Staying hydrated is super important when you’re trying to lose weight. Water is a natural appetite suppressant and can reduce your overall calorie intake. 

Your body needs to be hydrated to remove waste from your body. Drinking enough water and staying hydrated is also essential for burning body fat.

Replace your sugary drinks with this healthy chia seed smoothie and see the difference it can make.  

Ingredients:

  • 1 banana, sliced and frozen
  • 1 orange, peeled
  • ½ cup sliced cantaloupe melon
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the banana
  2. Peel the orange
  3. Scoop out the flesh of the cantaloupe
  4. Add everything to your blender jar
  5. Blend for roughly a minute until smooth and creamy
  6. Enjoy this delicious chia weight loss smoothie!

Delicious Peach Chia Smoothie

Peaches might not be a miracle weight-loss cure, but they should be part of a balanced diet. They make a perfect sweet and low-calorie snack and contain a lot of nutritional value.

One medium-sized peach contains roughly 2 grams of fiber. Fiber not only can help you feel full for longer and lose weight, but it also adds bulk to your stool and reduces the likelihood of constipation. If you’re struggling with constipation, check out these smoothie recipes for constipation.

Peaches are easy to find and can be added to your diet in so many different ways. 

You could eat them raw, grill them, bake them, make healthy ice cream, or simply add them to your smoothies. 

You can choose between fresh, canned, or frozen peaches. I usually stay away from canned peaches, since they contain fewer nutrients than fresh ones. Frozen peaches are a healthier choice and taste great in smoothies.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1 cup frozen peaches
  • ½ cup frozen mango chunks
  • ½ cup low-fat vanilla Greek yogurt
  • 1 tbsp chia seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for roughly a minute until well combined

Chocolate Chia Seed Smoothie 

Chocolate Chia Seed Smoothie

Who said chocolate and weight loss don’t fit together? If you’re choosing the right kind of chocolate, it can actually be healthy!

Dark chocolate has been linked to various health benefits, including improved heart health and cognitive function. But can dark chocolate also help you lose weight? Research indicates just that.

This study shows that dark chocolate may help promote satiety and reduce cravings, which can be beneficial for weight loss. 

Another study found that participants felt less hungry and consumed fewer calories overall after eating dark chocolate. And a third study confirmed this and showed that consuming dark chocolate led to reductions in overall food intake.

Dark chocolate is also believed to enhance mood, which may have a positive effect on your weight loss goals. You’re more likely to stick with your weight loss diet if you’re feeling good.

According to this study in over 13,000 people, those who ate dark chocolate had 57% lower odds of experiencing depression. In another small study, dark chocolate reduced stress levels. In this research, eating dark chocolate led to increased feelings of calmness. 

Try this chocolate chia seed smoothie for its potentially mood-boosting and weight-loss-promoting benefits. 

Ingredients:

  • 1 cup unsweetened soy milk
  • 1 banana, sliced and frozen
  • 2 tbsp natural organic peanut butter
  • 1 tbsp organic cacao powder
  • ½ tsp vanilla extract
  • a hint of cinnamon
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice and freeze the banana the day before
  2. Add all ingredients to your blender jar
  3. Blend for 60 seconds until smooth and creamy 
  4. Enjoy this guilt-free chocolate chia seed smoothie!
  5. Healthy Chia Protein Green Smoothie

Delicious Protein Green Smoothie 

Protein is undoubtedly the most important nutrient for a better-looking body. A high protein intake can help you maintain muscle mass while you’re on a restricted diet. 

Due to the high thermic effect, a higher protein intake may boost your metabolism. It makes your body burn more calories automatically. 

Protein also reduces your appetite. You’ll naturally eat fewer calories. In this study, participants who consumed protein at 30% of calories, reduced their calorie intake by a whopping 441 calories per day!

This smoothie contains several protein sources: Greek yogurt, protein powder, and spinach.

Greek yogurt contains twice the amount of protein as regular yogurt and only half the amount of sodium.

When you’re shopping for protein powder, it’s best to choose organic and natural, plant-based protein powders.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • ½ cup low-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds

Instructions:

  1. Wash the baby spinach
  2. Add all ingredients to your blender jar
  3. Blend for 60-90 seconds depending on the strength of your blender

Blueberry Chia Seed Smoothie Recipe

Blueberry Chia Seed Smoothie

Blueberries are the king of antioxidant foods. They have one of the highest antioxidant levels of all fruits and veggies. Antioxidants are what give blueberries their beautiful, purple color and protect your cells from damage.

Blueberries’ high fiber content may manage your hunger levels with ease. If you need a little extra boost of willpower, blueberries are your go-to snack. 

While sweet and tasty, blueberries don’t contain a lot of sugar. They can be a good choice even if you’re on a low-carb diet.

Blueberries not only may help you lose weight, but also give you mental clarity. The antioxidants positively influence areas of your brain that are essential for thinking and intelligence.

Blend blueberries with unsweetened almond milk and chia seeds for a healthy, vitalizing smoothie that can give you mental clarity and energy all morning. 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 cup frozen blueberries
  • 1 banana, sliced and frozen
  • ½ cup rolled oats
  • ½ cup natural organic almond butter
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice, and freeze a banana the day before
  2. Add everything to your blender jar
  3. Blend for 60-90 seconds until smooth and creamy
  4. Enjoy this blueberry chia smoothie!

Easy Weight Loss Smoothie Recipe

This chia seed weight loss smoothie is super easy to make. A little bit of spinach, a banana, mango chunks, and of course, chia seeds are all you need.

While it’s a green smoothie, it doesn’t taste too green. The fruits give it a nice pleasant taste. 

Spinach is rich in soluble fiber which is key when it comes to weight loss. It’s also one of the most nutrient-dense foods available, giving your body all the nutrients it needs while on a weight loss diet. 

Ingredients:

  • 1 cup water
  • 1 cup spinach
  • 1 banana
  • 1 cup frozen mango chunks
  • 1 tbsp chia seeds

Instructions:

  1. Wash the spinach thoroughly 
  2. Peel the banana
  3. Place everything into your blender jar
  4. Blend for 60-90 seconds until smooth
  5. Enjoy this easy weight loss smoothie!

These were my favorite chia seed smoothie recipes for weight loss.  Chia seeds may help you lose weight and have a positive effect on your overall health. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any chia seed smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below!

The post 14 Chia Seed Weight Loss Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/chia-smoothies-weight-loss/feed 2 7 Kidney Detox Smoothie Recipes https://vibranthappyhealthy.com/kidney-detox-smoothie-recipes https://vibranthappyhealthy.com/kidney-detox-smoothie-recipes#comments Mon, 08 Feb 2021 09:57:39 +0000 https://vibranthappyhealthy.com/?p=6489 Your kidneys act as filters for removing waste and detoxing your body. They’re vital to a healthy and happy life. Our diet can greatly impact the way our kidneys function. A clean diet rich in kidney-friendly foods may support your health. That’s why I have gathered the top tips on […]

The post 7 Kidney Detox Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> Your kidneys act as filters for removing waste and detoxing your body. They’re vital to a healthy and happy life.

Our diet can greatly impact the way our kidneys function. A clean diet rich in kidney-friendly foods may support your health.

That’s why I have gathered the top tips on how to make kidney detox smoothies, as well as seven kidney cleanse smoothie recipes. These smoothies are delicious and packed with vitamins, minerals, and antioxidants. 

If you’re suffering from kidney disease and interested in natural approaches to support your kidneys, talk to your doctor first. A suitable diet can vary depending on the health of your kidneys. 

How to Make Kidney Detox Smoothies

A kidney-friendly smoothie usually involves foods low in sodium and potassium. Bananas and avocados, two popular smoothie ingredients, should be avoided because they’re rich in potassium.

Dairy products should also be limited, because of their high potassium and phosphorus content. Too much phosphorus can make your bones weaker, when kidneys are damaged.

Unenriched plant-based milk can be lower in potassium and could be a good substitute for milk in kidney detox smoothies. 

Oranges, orange juice, apricots are also on the list of foods to avoid in kidney-friendly smoothies.

Leafy greens like spinach, beet greens, and Swiss chard are nutrient-dense and healthy, but they’re also high in potassium. It might be best to moderate your intake of these foods. 

Best Ingredients for Kidney-Friendly Smoothies

Berry Smoothie on Table

  • Blueberries – are rich in antioxidants which may reduce your risk of developing serious chronic illnesses like heart disease, diabetes, and certain cancers. They also make a fantastic addition to a kidney detox smoothie, as they’re relatively low in potassium, phosphorus, and sodium. 
  • Arugula – most healthy leafy greens like kale, spinach, and Swiss chard should be avoided in kidney-friendly smoothies, as they’re high in potassium. Arugula is a nutrient-dense green that is lower in potassium, making it a good substitute for spinach in kidney detox smoothies. Arugula is rich in vitamin K, calcium and manganese all which are essential for healthy bones. I’ve written a whole article about bone health, check out these smoothie recipes for strong bones. Arugula is also rich in nitrates, which are linked to lower blood pressure. For more potentially blood pressure-lowering smoothies, check out these arugula smoothie recipes. 
  • Raspberries – are relatively low in potassium, but high in vitamins, mineral and antioxidants. They provide a healthy dose of vitamin C. Just 1 cup of raspberries provides more than half your recommended daily intake. Vitamin C is essential for a healthy immune system and maintaining strong bones and teeth. 
  • Red Grapes – can be considered a kidney-friendly food, as they’re relatively low in potassium, phosphorus, and sodium. Red grapes are high in an antioxidant called resveratrol that is believed to benefit heart health and lower cholesterol levels.
  • Apples – may be suitable for a low-potassium diet, as one medium-sized apple only contains 158 mg of potassium. Apples are high in fiber, which may help you feel full for longer and promote weight loss. 
  • Pineapple – may be suitable for those with kidney problems. Pineapples are relatively low in sodium, potassium, and phosphorus. They’re high in vitamin C, manganese, fiber, all which are essential for good health. Pineapples also contain the enzyme bromelain, which is believed to benefit digestive health. 
  • Strawberries – are an excellent addition to a healthy diet. They’re packed with antioxidants and come with impressive health benefits. Strawberries may help reduce blood pressure, lower cholesterol, and fight oxidative stress. Furthermore, strawberries may help prevent spikes in both blood sugar, as they’re low in sugar and high in fiber. 
  • Cranberries – can be great for detoxing your kidneys. They’re believed to help fight bacteria and support the urinary tract. Cranberries are also low in potassium, 1 cup contains only 90 mg of this mineral.

Kidney Detox Smoothie Recipes

Now that we know the best ingredients for kidney-friendly smoothies, why not try one of these kidney detox smoothie recipes?

Kidney Cleanse Smoothie

Kidney Cleanse Smoothie

Strawberries and blueberries are among the healthiest foods for kidney detox smoothies. Berries are rich in antioxidants, but relatively low in potassium, phosphorus, and sodium. 

Blueberries are often labeled a superfood, and that’s for a good reason! They’re low in calories but high in nutrients. Just one cup of blueberries provides you with 4 grams of fiber and 24% of your recommend daily vitamin C intake.

Blueberries are among the foods with the highest amount of antioxidants. Antioxidants may protect your from harmful free radicals and reduce the risk of developing serious chronic illnesses like diabetes, heart disease, and certain types of cancer.

Strawberries are an almost sodium-free, healthy treat. The antioxidants in strawberries are believed to help prevent cataracts, which are responsible for blurry vision and could even lead to blindness in older age. 

Ingredients:

  • ¾ cup almond milk, unfortified
  • 1 cup strawberries, fresh or frozen
  • ¾ cup frozen blueberries

Instructions:

  1. Wash the strawberries, if you’re using fresh produce
  2. Add everything to your blender jar
  3. Blend for 30-45 seconds until smooth

Arugula Green Smoothie

Arugula might not be as popular as other cruciferous vegetables, such as cabbage and kale, but it’s just as tasty and packed with nutrition. It adds a unique flavor that tastes delicious in smoothies.

You can use arugula in smoothies, salads, pasta, soups, sauces, or just instead of lettuce in sandwiches. 

Just like other leafy greens, arugula contains plenty of nitrates. A high intake of nitrates may help lower blood pressure and enhance athletic performance. 

Arugula is also rich in nutrients that are linked to bone health, like vitamin K and calcium. 

Ingredients:

  • 1 cup water
  • 1 cup arugula
  • 1 cup frozen pineapple chunks
  • ½ cup strawberries, fresh or frozen
  • 1 apple 

Instructions:

  1. Wash the arugula leaves
  2. Wash the strawberries, if you’re using fresh ones
  3. Wash, core, and cut the apple
  4. Place everything into your blender jar
  5. Blend for 60-90 seconds depending on the strength of your blender

Kidney Detox Smoothie

Kidney Detox Smoothie

This kidney detox smoothie is a green smoothie that doesn’t taste too green. The fruits give it a pleasant sweet taste. 

If you’re adding almond milk to your kidney-friendly smoothies, it’s best to choose an unfortified variety. If you can’t find it at your local grocery store, why not try making your own homemade almond milk? 

Making almond milk with a blender isn’t rocket science. It just takes two ingredients and a high-speed blender like a Vitamix. Here’s a great almond milk recipe to get you started.

To make your homemade almond milk more kidney friendly, just leave the salt out. We want to keep sodium levels as low as possible in our smoothies. 

Ingredients:

  • 1 cup almond milk, unfortified
  • 1 cup arugula
  • 1 cup frozen pineapple chunks
  • 1 green apple

Instructions:

  1. Wash the arugula leaves thoroughly
  2. Wash, core, and cut the apple
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds until smooth

Simple Strawberry Pineapple Smoothie

This smoothie is easy to make, it only contains strawberries, pineapples, and some water.

Pineapple is a sweet tropical fruit that’s relatively low in potassium, making it a good choice for the kidney diet. The fiber and vitamin C content may benefit your heart health and immune system.

Pineapples also contain bromelain. This enzyme is believed to have anti-inflammatory properties and improve digestion. 

Ingredients:

  • ¾ cup plain filtered water
  • 1 cup strawberries
  • 1 cup frozen pineapple chunks

Instructions: 

  1. Wash the strawberries
  2. Add everything to your blender jar
  3. Blend for 30-45 seconds until smooth

Kidney-Friendly Smoothie

Kidney-Friendly Smoothie

You’ve probably heard that red wine in moderation could potentially benefit health. The reason is resveratrol, a compound that is present in red grapes.

Resveratrol is believed to reduce cholesterol levels and benefit heart health. You won’t need to drink alcohol to get your healthy dose of resveratrol though.

Simply eating red grapes, having a red grape smoothie, or drinking purple grape juice will get the job done without the detrimental long-term effects of alcohol on your body and mind. 

Ingredients:

  • 1 cup plain filtered water
  • ¾ cup strawberries
  • ¾ cup frozen pineapple chunks 
  • ¾ cup red grapes, seedless

Instructions:

  1. Wash the strawberries and grapes
  2. Place everything into your blender jar
  3. Blend for roughly 1 minute until well combined

Easy Cranberry Pineapple Smoothie 

Here’s another simple smoothie recipe that’s easy to make. 

Cranberries may benefit your kidneys in many ways. There’s growing evidence that cranberries can help support your urinary tract and fight bacteria.

Cranberry juice can be a good liquid base for kidney-friendly smoothies, as it is usually lower in potassium than most other fruit juices.

It’s important to read the label though.

Cranberry juice can range from <50 mg to >200 mg per 8 oz serving. Try to choose brands with lower potassium content for this smoothie. 

Ingredients:

  • ¾ cup cranberry juice 
  • ½ cup cranberries, fresh or frozen
  • 1 cup frozen pineapple chunks
  • ½ apple 

Instructions:

  1. Wash the cranberries if you’re using fresh produce
  2. Wash, core, and cut the apple
  3. Add everything to your blender jar
  4. Blend for 30-45 seconds until smooth

Blueberry Cranberry Smoothie

Blueberry Cranberry Smoothie

This smoothie combines kidney-friendly fruits into a delicious and refreshing smoothie. 

Cranberries, blueberries, and red grapes are all among the list of nutrient-rich superfoods. They’re rich in vitamins, minerals, and antioxidants. Have this detox smoothie to boost your intake of key nutrients that can benefit your kidneys and body.  

Ingredients:

  • ½ cup plain filtered water
  • 1 cup frozen blueberries
  • ½ cup cranberries, fresh or frozen
  • 1 cup red grapes

Instructions:

  1. Wash the grapes
  2. Wash the cranberries, if you’re using fresh ones
  3. Add everything to your blender jar
  4. Blend for 45-60 seconds until smooth

These were my favorite kidney detox smoothie recipes. A healthy diet can have a positive effect on your kidney health. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below!

The post 7 Kidney Detox Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/kidney-detox-smoothie-recipes/feed 2 10 Pumpkin Seed Smoothie Recipes https://vibranthappyhealthy.com/pumpkin-seed-smoothies https://vibranthappyhealthy.com/pumpkin-seed-smoothies#respond Sun, 31 Jan 2021 15:37:15 +0000 https://vibranthappyhealthy.com/?p=6805 Pumpkin seed smoothies have been a favorite of mine for a while now. Pumpkin seeds, also known as pepitas, have a nutty and subtly sweet flavor that tastes great in smoothies. Like nuts, these small seeds contain healthy fats, fiber, and protein.  A little down below you’ll find my favorite […]

The post 10 Pumpkin Seed Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> Pumpkin seed smoothies have been a favorite of mine for a while now. Pumpkin seeds, also known as pepitas, have a nutty and subtly sweet flavor that tastes great in smoothies. Like nuts, these small seeds contain healthy fats, fiber, and protein. 

A little down below you’ll find my favorite pumpkin seed smoothie recipes. But before I get to these smoothie recipes, let’s check the health benefits of pumpkin seeds and how to make delicious smoothies out of it. 

Why Pumpkin Seed Smoothies?

Pumpkin Seeds and Pumpkins

Pumpkin seeds may be small, but they’re packed with good-for-you nutrients. Having just one pumpkin seed smoothie can provide you with a good amount of healthy fats, essential minerals and vitamins.

Nutritional Value of Pumpkin Seeds

1 tablespoon (7-gram) of pumpkin seeds contains:

  • 28 calories
  • 0.4 g of Fiber
  • 1.2 g of Carbs
  • 2 g of Protein
  • 3 g of Fat (mostly healthy omega fatty acids)
  • Vitamin K: 5% of the RDI
  • Phosphorus: 9% of the RDI
  • Manganese: 11% of the RDI
  • Magnesium: 9% of the RDI
  • Iron: 6% of the RDI
  • Zinc: 4% of the RDI
  • Copper: 5% of the RDI

Pumpkin Seed Benefits

Pumpkin seeds are nutrient-packed and come with impressive health benefits. Here are seven reasons to add pumpkin seeds to your diet:

Rich in Antioxidants

While antioxidants are found in many whole foods, it’s the diversity that makes pumpkin seeds special. They’re not only rich in vitamin E and carotenoids, but they contain it in a wide variety of forms. 

Your body needs antioxidants to help reduce inflammation and protect your cells from free radicals. Free radicals are harmful molecules that can contribute to many diseases and accelerate aging. 

High in Fiber

Pumpkin seeds are a good source of fiber. Just 1 oz (28.4g or 85 seeds) contain 5g of dietary fiber.

Fiber is an essential part of a balanced diet. It may help keep your gut healthy and help you maintain a healthy weight. 

High in Magnesium 

Magnesium is an essential mineral that is often lacking in our diets. In the US, almost 4 out of 5 adults have magnesium intake below the recommended daily amount. 

Good sources of magnesium are, amongst other foods, dark chocolate, nuts, whole grains, and, of course, pumpkin seeds. 

Magnesium is important! It’s needed for more than 300 biochemical reactions in your body. It may help lower blood pressure, control blood sugar levels, support your immune system, maintain normal muscle and nerve function, and promote good bone health.

Bone Health

High magnesium intake is linked to greater bone density and is believed to decrease the risk of osteoporosis. If you’re interested in a bone-healthy diet, check out these smoothie recipes for strong bones.

May Improve Sleep

If you have trouble falling asleep, why not try a delicious pumpkin seed smoothie 1-2 hours before bed? 

Pumpkin seeds are a natural source of tryptophan. This amino acid might decrease the amount of time it takes you to fall asleep and may also improve your mood as a nice side effect.

If you’re still struggling to get a good night’s sleep, here are more foods to help you sleep better.

May Help Improve Prostate Health

Zinc is important for a healthy prostate and pumpkin seeds are rich in zinc. Eating just a small handful of seeds a day may help to increase your zinc levels and keep your prostate healthy. 

May Help Lower Blood Sugar Levels

Studies have shown that pumpkin seed may help reduce blood sugar. It’s believed that the high magnesium content may be responsible for its positive effects on blood sugar levels. 

How to Make Pumpkin Seed Smoothies

Making pumpkin seed smoothies isn’t rocket science.

We first start with a liquid base. I prefer using plant-based milk in my smoothies. I love the combination of almond milk and pumpkin seeds, but you can choose any plant-based milk or dairy of your choice. 

When you’re shopping for plant-based milk, there’s really no reason to go for the sweetened varieties with refined sugar. Fruits already add plenty of sweetness to your smoothies. 

Once you’ve chosen your liquid base, simply add some fruits, a few veggies, if you’re brave, and, of course, pumpkin seeds. 

I usually don’t add ice cubes to my smoothies, instead, I simply use frozen fruits instead. Not all fruits are available at all times of the year, so frozen fruits can be a good alternative. 

It’s convenient as well. You won’t need to wash or cut the fruits. Just open the bag, add some to your blender and blitz away!

I am so in love with frozen fruits that I’ve dedicated an article about it, make sure to check out these frozen fruit smoothie recipes. 

Using some ice or frozen ingredients in your smoothies make them taste so much more delicious. There’s nothing more refreshing than a chilled pumpkin seed smoothie!

Before we get to my favorite pumpkin seed smoothie recipes, let’s check out many seeds you should add to your smoothies. 

How Many Pumpkin Seeds a Day?

I usually add 1-2 tablespoons (7.5 – 15 grams) of pumpkin seeds to my smoothies. The American Heart Association recommends consuming up to a quarter cup of pumpkin seeds as part of a balanced diet, which equals to approximately 4 tablespoons a day.

It’s best to consume nuts and seeds in moderation. Pumpkin seeds are a concentrated source of calories and fat. Although they contain mostly healthy fats, too much of a good thing can still be bad.

To minimize calories and sodium, try choosing raw and unsalted pumpkin seeds. 

Pumpkin Seed Smoothie Recipes

Now that we know the benefits of pumpkin seeds, why not try one of these delicious pumpkin seed smoothie recipes?

1. Pumpkin Seed Blueberry Smoothie

Pumpkin seeds contain plenty of antioxidants like vitamin E and carotenoids. Antioxidants may help you reduce inflammation and protect your cells from free radicals. 

Free radicals are compounds that we’re all exposed to every day. If levels become too high in your body, they can cause harm. They’re linked to multiple serious diseases like cancer, diabetes, and heart disease. 

Blueberries are another great source of antioxidants. In fact, they’re among the foods with the highest antioxidant contents. Anthocyanins, a type of flavonoid with antioxidant properties, is what gives blueberries their deep purple color. 

Pumpkin Seed Blueberry Smoothie

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 bananas
  • 1 cup frozen blueberries
  • 2 tbsp pumpkin seeds

Instructions:

  1. Peel the bananas
  2. Place everything into your blender jar
  3. Blend for 30-60 seconds depending on the strength of your blender

2. Spinach Pumpkin Seed Smoothie

Leafy greens are also rich in antioxidants. Spinach is a great source for the antioxidant lutein which is beneficial for eye health. 

If you’re cooking spinach, antioxidant levels can drop rapidly. Just four minutes of boiling can result in 40% less nutrients.

To get the most out of your spinach, it’s better to eat it raw or try this delicious spinach pumpkin seed smoothie. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • 1 banana, sliced and frozen 
  • 1 cup frozen mango chunks
  • 2 tbsp pumpkin seeds

Instructions:

  • Peel, slice, and freeze a banana the day before
  • Wash the spinach
  • Add everything to your blender jar
  • Blend for 60 seconds until smooth

3. Tropical Pumpkin Seed Smoothie

Pineapple Pumpkin Seed Smoothie

There’s nothing more refreshing than this tropical coconut pineapple smoothie on a hot summer’s day. 

It not only looks and tastes delicious, but it’s bursting with nutrients. This tropical pumpkin seed smoothie contains disease-fighting antioxidants and enzymes that may ease digestion.

Pineapples are packed with bromelain. This group of enzymes is believed to reduce pain and help with muscle soreness. It may also help battle inflammation and improve arthritis symptoms.  

Ingredients:

  • ½ cup orange juice, freshly squeezed
  • juice of ½ small lime, freshly squeezed
  • ½ cup unsweetened coconut milk
  • 1 banana, sliced and frozen
  • 1 cup frozen pineapple chunks
  • 2 tbsp pumpkin seeds

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Juice the lime 
  3. Add everything to your blender jar
  4. Blend for roughly a minute
  5. Enjoy!

4. Chocolate Pumpkin Seed Smoothie

If you’re choosing the right kind, chocolate can be considered a health food. Dark organic chocolate or organic cacao powder is usually a healthy choice for smoothies. 

It’s best to choose chocolate with at least 70% cocoa content. The higher the cacao content, the less sugar it has and the healthier it is. Some dark chocolate contains up to 99% cacao.

Dark chocolate is one of the best sources of antioxidants. Antioxidants help neutralize free radicals that contribute to the aging process. 

Eating dark chocolate in moderation may also help reduce your risk of developing heart disease.

The flavanols in dark chocolate can stimulate your body to produce nitric oxide. Nitric oxide may cause blood vessels to widen and lower blood pressure.

If you’re suffering from high blood pressure, check out these smoothie recipes  to lower blood pressure and consult your medical professional.

Dark chocolate also contains compounds that are believed to lower “bad” LDL cholesterol and increase “good” HDL cholesterol. If you’re having issues with your cholesterol levels, please make sure to check out these cholesterol-lowering smoothies. 

Eating dark chocolate may not only be good for your heart health, but it’s believed to improve brain function as well. This study found that more frequent chocolate consumption may improve memory and abstract thinking. 

Since dark chocolate is high in calories and fat, it’s best to eat it in moderation. Try to limit yourself to 20-30 g of dark chocolate per day.

Dark chocolate with higher cacao content contains less sugar but more fat. The more cacao a chocolate has, the more antioxidants and healthy compounds it contains. 

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 bananas, sliced and frozen
  • 1 tbsp organic cacao powder
  • 2 tbsp pumpkin seeds
  • ½ tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Place all ingredients in your blender jar
  3. Blend for 60 seconds until smooth and creamy

5. Simple Mango Banana Smoothie

Mango Banana Smoothie

Mango is called the “king of fruits” for a reason. It’s not only sweet and delicious, but it has impressive health benefits. 

Mango is packed with antioxidants called polyphenols. One polyphenol found in mango, mangiferin, is considered a “super antioxidant”. Mangiferin is believed to protect against certain type of cancers. 

Mangoes can also have a positive effect on blood sugar and may help you maintain a healthy weight. In one animal study, rats fed mango tea in addition to a high fat diet gained less fat than those without the mango tea. 

Ingredients:

  • 1  cup unsweetened almond milk
  • 2 bananas
  • 1 cup frozen mango chunks
  • 2 tbsp pumpkin seeds

Instructions:

  1. Peel the banana
  2. Add everything to your blender
  3. Blend for 30-60 seconds until smooth 

6. Pumpkin Seed Protein Smoothie

There are so many reasons to add sufficient protein to your diet. Especially if you’re on a restrictive weight loss diet or doing strength training, supplementing protein can be beneficial. 

Protein is the building block of your muscles. Getting enough protein can help you increase muscle mass, as well as prevent muscle loss if you’re on a weight loss diet. 

Protein and maintaining healthy weight go hand in hand.  

Food cravings can be hard to control, so the best way is to avoid them. Protein may help you with that. 

There are countless studies that show consuming protein can help reduce appetite and avoid cravings.

There are countless protein powder brands, some of them come with questionable ingredients.

When you’re shopping for protein powders, it’s best to choose plant-based protein powders without artificial sweeteners and flavoring. 

Most  plant-based protein powders might not taste as great as whey protein powders with artificial flavors, but they’re more natural and should be better for your health overall. 

Ingredients:

  • 1 ½ cups cashew milk
  • 1 scoop vanilla protein powder
  • 2 cups frozen mixed berries
  • ½ tsp vanilla extract

Instructions:

  1. Place all ingredients to your blender jar
  2. Blend for 45-60 seconds
  3. Enjoy!

7. Delicious Strawberry Orange Smoothie

Strawberry Orange Smoothie

Oranges are among the world’s most popular fruits and that’s for a reason. Oranges are rich in fiber, essential minerals, and vitamins. 

Just one medium-sized orange can provide you with three grams of fiber, that’s 12% of your daily recommended intake. Fiber may help you control blood sugar levels normalize bowel movement, and can be beneficial for achieving weight loss.

Despite orange’s high sugar content, they’re relatively low on the Glycemic Index (GI) with a score of 40. The GI ranks carbs in foods according how they affect blood sugar levels. Anything below 55 can be considered low.

As you might know oranges are rich in vitamin C. Just one large orange provides more than 100% of your daily recommended intake.

Your body needs vitamin C for repairing tissues in all parts of your body. It’s also essential for a strong immune system.

Ingredients:

  • ½ cup unsweetened oat milk
  • ½ cup coconut water
  • ½ orange, peeled
  • 1 banana
  • 1 cup frozen mango chunks 
  • 1 cup frozen strawberries
  • 1 tbsp pumpkin seeds

Instructions:

  1. Peel the orange
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend until smooth and creamy

8. Banana Pumpkin Seed Smoothie

Greek yogurt is amazing. This nutrient-packed variety contains almost two times the protein of regular yogurt and only half the amount of carbs, sugar, and sodium.

The difference between Greek yogurt and regular yogurt lies in the straining process. The whey is removed by straining, but protein remains intact. For delicious smoothie ideas, check out these Greek yogurt smoothie recipes.

When you’re shopping for yogurt, it’s best to get traditional Greek yogurt instead of Greek-style yogurt.

Traditional Greek yogurt usually only has a few natural ingredients like milk, cream, and live cultures. Greek-style yogurt, on the other hand, has not been strained and often contains artificial thickeners.  

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Place all ingredients into your blender jar
  3. Blend for roughly a minute

9. Cherry Pumpkin Seed Smoothie

Cherry Pumpkin Seed Smoothie

Cherries are rich in antioxidants and anti-inflammatory compounds. The antioxidants are believed to reduce the risk for many chronic diseases like diabetes, heart disease, and certain types of cancer. 

If you’re exercising regularly, check out these smoothie recipes for athletes. Adding tart cherries to your diet can benefit you if you’re working out. This study found that drinking tart cherry juice may reduce muscle pain after training. 

Ingredients:

  • ½ cup unsweetened almond milk
  • ½ cup tart cherry juice
  • 1 banana, sliced and frozen
  • 1 cup frozen cherries
  • ½ cup frozen raspberries
  • ½ cup low-fat vanilla Greek yogurt
  • ½ tsp vanilla extract
  • 1 tablespoon pumpkin seeds

Instructions:

  1. Peel, slice, and freeze a banana the day before
  2. Add all ingredients to your blender jar 
  3. Blend for 45-60 seconds until smooth and creamy

10. Pumpkin Seed Butter Smoothie

If you’ve never tried pumpkin seed butter, you should! It’s incredibly delicious and so easy to make. This homemade pumpkin seed butter recipe contains only three ingredients. All you need are pumpkin seeds, salt, some vegetable oil, and a good blender like a Vitamix. 

You could purchase pumpkin seed butter in some health food shops, but making your own is so much more delicious. 

Once you’ve made your own homemade pumpkin seed butter, try this delicious and easy pumpkin seed butter smoothie. It tastes like a dessert, but it’s 100% guilt-free.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1 tbsp pumpkin seed butter
  • 1 tbsp organic cocoa powder

Instructions:

  1. Peel the banana
  2. Place all ingredients into your blender jar
  3. Blend until smooth and creamy

These were my favorite pumpkin seed smoothie recipes. Fruits, vegetables, seeds, nuts and whole foods in general can have a positive effect on your weight and health. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below.

The post 10 Pumpkin Seed Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/pumpkin-seed-smoothies/feed 0 10 Smoothie Recipes for Strong Bones https://vibranthappyhealthy.com/strong-bones-smoothies https://vibranthappyhealthy.com/strong-bones-smoothies#comments Thu, 14 Jan 2021 08:24:44 +0000 https://vibranthappyhealthy.com/?p=6744 Strong bones are important. They help you to move with ease, stay upright, and even protect your internal organs.  Unfortunately, as we age, our bones become weaker.  To counteract bone loss, I’ll show you my favorite smoothie recipes for strong bones a little down below. These smoothies for bone health […]

The post 10 Smoothie Recipes for Strong Bones first appeared on Vibrant Happy Healthy.]]> Strong bones are important. They help you to move with ease, stay upright, and even protect your internal organs. 

Unfortunately, as we age, our bones become weaker. 

To counteract bone loss, I’ll show you my favorite smoothie recipes for strong bones a little down below. These smoothies for bone health are rich in calcium, magnesium and other minerals and vitamins that are essential for strong bones. 

Why Smoothies for Healthy Bones?

Healthy nutrition is key when it comes to strong bones. 

Unless you give your bones the nutrients they need, it can negatively affect your health and increases your risk of developing osteoporosis. 

Your bones are continuously under construction. Old bone mass is broken down and new bone is made. When you’re young, your body automatically builds more bone mass than it breaks down. 

Most men reach peak bone mass in their late 20s. For women, peak bone mass can occur even earlier, in the early 20s. After that age, you usually lose slightly more bone mass than is being produced. 

If you’re giving your body the nutrients it needs to build strong bones, it decreases your risk for rapid bone loss and osteoporosis.

Your bones need a constant supply of calcium, magnesium, phosphorus, potassium, vitamin D, and fluoride. Smoothies are an easy way to incorporate more of these nutrients into your diet. 

Best Ingredients for Bone-Healthy Smoothies

Smoothies on a Table

  • Leafy Greens (except spinach) – if you want stronger bones, calcium is key. Dark leafy greens such as kale, bok choy, collard greens, and Swiss chard all have plenty of calcium. Spinach contains calcium as well, but it also contains acids that may reduce calcium absorption. It’s therefore best to choose other leafy greens in smoothie recipes for strong bones. 
  • Low-Fat Dairy –  calcium is what your bones crave, and dairy is rich in this essential mineral. Most health experts recommend consuming 2-3 servings of dairy per day, not just for the calcium, but also for potassium and protein as well. If you’re a vegan or if you’re following the alkaline diet, plant-based milk can be a great alternative. 
  • Plant-Based Milk – fortified plant-based milk also contains calcium. Some people believe that your body absorbs calcium from plant-based foods at a higher rate than from cow’s milk for example. While I don’t know if that’s true, I still love my almond milk smoothies. Almond milk has a nice nutty flavor, somewhat similar to cow’s milk. It’s best to choose unsweetened varieties that are lower in calories and sugar. Almond milk usually only has 30-50 calories per 8 oz serving, while cow’s milk contains about 150 calories. Switching cow’s milk for low calorie plant-based milk may help you lose some weight as a nice side effect. 
  • Nuts and Nut Butter – nuts are rich in magnesium and protein. People with osteoporosis tend to have lower magnesium levels. It’s believed that a higher magnesium intake may help build healthy bones. Protein is also key for bone health. In fact, protein makes up about one-third of bone mass. Eat a handful of nuts each day as a snack or simply add some to your smoothies. 
  • Seeds – like chia seeds contain a healthy dose of boron. This mineral helps your body to metabolize calcium, magnesium, phosphorus and promote bone health. 
  • Greek Yogurt – I don’t make a secret out of it, I love Greek yogurt and Greek yogurt smoothies. It can be beneficial for bone health as its rich in calcium and protein. In fact, Greek yogurt contains two times the protein of regular yogurt and less than half the amount of sodium. Its thick, creamy texture is perfect for smoothies. 

Smoothie Recipes for Strong Bones

Now that you know the best ingredients to add to your blender, why not try these delicious smoothies recipes for strong bones?

1. High Calcium Green Smoothie

Calcium Green Smoothie

Bok choy is a type of Chinese cabbage that you can find at most grocery stores. It’s rich in bone-building minerals like calcium, magnesium, zinc, iron, and phosphorus. Dark greens, such as bok choy and collard greens, also have plenty of vitamin K, which may reduce your risk for osteoporosis. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup bok choy
  • 1 cup collard greens
  • 1 banana
  • ½ cup frozen blueberries
  • 1 tbsp chia seeds

Instructions: 

  1. Wash the bok choy and collard greens and roughly chop them
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender

2. Strong Bones Smoothie

Most almond milk brands are enriched with calcium and can provide you with up to 45% of your daily requirements per serving. Your body urgently needs calcium to maintain bone mass. If your body is lacking calcium, it takes it from your bones to maintain proper cell function.

In order to help your body to absorb calcium, you’ll also need magnesium. Kale, bananas, avocados, and almond butter are all sources of magnesium, helping your body to maintain good bone health. 

Ingredients:

  • ½ cup unsweetened almond milk
  • 1 cup kale, roughly chopped
  • 1 banana, sliced and frozen
  • ½ avocado
  • 1 Medjool date, pit removed
  • 1 tbsp organic almond butter

Instructions: 

  1. Peel, slice, and freeze the banana the day before
  2. Wash the kale 
  3. Roughly chop the kale
  4. Scoop the flesh out of the avocado
  5. Remove the pit from the Medjool date
  6. Place everything into your blender jar
  7. Blend for 60-90 seconds until smooth
  8. 3. Calcium-Rich Smoothie 

3. Banana Strawberry Green Smoothie

Strawberry Green Smoothie

Just one cup of collard greens contains a whopping 858% of your daily vitamin K requirements. Vitamin K can help improve calcium absorption and may help maintain healthy bones.

The vitamin C in oranges is needed to help your body produce collagen, the foundation that bone mineralization is built on. There are several studies that link increased vitamin C levels with healthy bone density. 

Ingredients:

  • 1 cup low-fat milk
  • ½ cup collard greens
  • 1 banana, sliced and frozen
  • 1 small orange, peeled
  • ½ cup frozen strawberries
  • ½ cup plain low-fat Greek yogurt
  • 1 tbsp chia seeds

Instructions: 

  1. Peel, wash, and slice the banana the day before
  2. Wash the collard greens
  3. Roughly chop the collard greens
  4. Peel the orange
  5. Add everything to your blender jar
  6. Blend for roughly 1 minute until smooth

4. Vegan Protein Smoothie

Kale is one of the most nutrient-dense foods on the planet. Just one cup of this superfood can provide you with 684% of your daily need for vitamin K and it’s also a good source of calcium, magnesium, and phosphorus. 

As long as you’re choosing the right kind, chocolate can be considered healthy. Dark chocolate is loaded with nutrients that can be beneficial for your bones.

The higher the cocoa content, the healthier the chocolate usually is. For smoothies, I like to choose chocolate bars with at least 90% cacao content or organic cacao powder. 

Ingredients:

  • 1 ½ cups unsweetened cashew milk
  • 1 cup kale, roughly chopped
  • 1 banana, sliced and frozen
  • 1 tbsp organic cacao powder
  • 1 ½ tbsp natural organic peanut butter
  • 1 tbsp flaxseeds
  • 1 scoop plant-based vanilla protein powder (optional)

Instructions: 

  1. Peel, slice, and freeze the banana the day before
  2. Wash the kale thoroughly
  3. Roughly chop the kale
  4. Add everything to your blender jar
  5. Blend for roughly a minute
  6. Enjoy!

5. Bone Health Smoothie

Bone Health Smoothie

Silken tofu is also called Japanese-style or soft tofu. It has a nice, soft consistency that is perfect for smoothies. It’s a good source of protein. It also contains calcium, phosphorus, and magnesium which are beneficial for healthy bones.

One study found that soy protein may lower the rate of bone loss and reduce the risk of developing osteoporosis in women. It’s believed that the isoflavones in soy beans also may help improve bone health.

Ingredients:

  • 1 cup unsweetened soy milk
  • 1 cup frozen blueberries
  • 2 bananas
  • 6 oz silken tofu

Instructions: 

  1. Peel the bananas
  2. Add everything to your blender jar
  3. Blend for 30-60 seconds
  4. Enjoy this delicious bone-healthy smoothie

6. Bone Builder Smoothie

Your body gets calcium it needs for strong bones in two ways. One is by eating nutrient-rich foods, and the other is by drawing it from your body. If you don’t get enough calcium, your body will take it from your bones. 

Milk and dairy products contain plenty of calcium, but there’s a debate if dairy is actually healthy or not.

Dairy supporters say milk is a great source of calcium, which is true. Those oppose argue milk robs your body of calcium, because of its acidity. Honestly, I don’t know who’s right. 

If you’re a vegan or want to avoid dairy products, simply replace the milk with plant-based milk of your choice. 

While I’m not sure about dairy products, there’s no question berries are healthy. They are low in calories, but high in fiber and nutrients. Blueberries and strawberries are also rich in antioxidants that are believed to improve bone health. 

Ingredients:

  • 1 cup low-fat milk
  • ½ cup frozen strawberries
  • 1 cup frozen blueberries
  • ½ cup arugula
  • 1 banana
  • 1 tbsp chia seeds

Instructions: 

  1. Wash the arugula leaves thoroughly
  2. Peel the banana
  3. Place everything into your blender jar
  4. Blend for 60 seconds until smooth

7. Delicious Green Smoothie

Delicious Green Smoothie

Greek yogurt contains two times the protein of regular yogurt and less than half the amount of sodium. Protein is important when it comes to your health! Greater protein intake may help you increase calcium absorption, build muscle mass, and positively impact bone health. 

Hemp seeds are another protein powerhouse. Just one tablespoon contains more than 3 g of protein, that’s almost as much as soybeans.

These small, brown seeds are a complete source of protein, as they provide all nine essential amino acids. For more delicious smoothie recipes, check out these hemp protein smoothie recipes. 

Ingredients:

  • 1 cup low-fat milk
  • ½ cup low-fat Greek yogurt
  • 1 cup kale, roughly chopped
  • 1 banana
  • 1 cup frozen mango chunks
  • 1 tbsp hemp seeds

Instructions: 

  1. Peel the banana
  2. Wash the kale 
  3. Roughly chop the kale
  4. Add everything to your blender jar
  5. Blend for 60-90 seconds depending on your blender’s strength

8. Bone Healthy Protein Smoothie

Mangoes are a good source of vitamin A. Just one cup contains 25% of your daily recommended value. Vitamin A is important to building strong bones. However, as often in life, too much of a good thing can be bad. A very high vitamin A intake, through supplements for example, could accelerate bone loss and increase fracture risk. Moderation is key!

Pineapples are an excellent source of vitamin C. Just one cup of this delicious fruit contains more than 100% of your recommended daily value. Vitamin C helps your body build collagen, the foundation that your bones are built on. 

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ cup bok choy
  • 1 banana
  • 1 cup frozen mango chunks
  • ½ cup frozen pineapple chunks

Instructions: 

  1. Wash the bok choy
  2. Roughly chop the bok choy
  3. Peel the banana
  4. Place all ingredients into your blender jar
  5. Blend for 1 minute until well combined

9. Coconut Celery Green Smoothie

Coconut Green Smoothie

Celery stalks not only look like bones, they’re good for them too. Celery is alkalizing and rich in bone healthy-nutrients like vitamin C, K, B2, B5, boron, manganese, and magnesium.

Celery is also low in calories. Crunching on some celery stalks or having a delicious celery smoothie is a simple and easy way to enjoy more of this bone-healthy food. 

Ingredients:

  • ½ cup unsweetened coconut milk
  • 2 small celery stalks
  • ½ cup Swiss chard, roughly chopped
  • 1 banana
  • ½ avocado
  • ½ cup frozen pineapple chunks

Instructions:

  1. Wash and cut the celery stalks into smaller chunks
  2. Was the Swiss chard and chop it
  3. Peel the banana
  4. Scoop the flesh out of the avocado
  5. Add everything to your blender
  6. Blend for 60-90 seconds

10. Magnesium-Rich Chocolate Smoothie

Magnesium is another mineral that is important for optimal bone health, as magnesium deficiency can lead to osteoporosis. Magnesium-rich foods include dark chocolate, avocados, almonds, and bananas. I’ve included them all in this delicious, guilt-free and magnesium-rich chocolate smoothie. Enjoy!

Ingredients:

  • 2 cups unsweetened almond milk 
  • ½ avocado
  • ½ cup frozen strawberries
  • ½ cup frozen pineapple chunks
  • 2 bananas
  • 1 tbsp organic cocoa powder

Instructions:

  1. Peel the banana
  2. Blend for 30-60 seconds until smooth
  3. Enjoy this refreshing bone-building smoothie!

These were my favorite smoothie recipes for strong bones. Fruits, vegetables and a balanced diet can have a positive effect on bone health. If you give your body the nutrients it needs, you can potentially reduce your risk of developing osteoporosis and keep healthy as you age. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below.

The post 10 Smoothie Recipes for Strong Bones first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/strong-bones-smoothies/feed 4 7 Smoothie Recipes for Six-Pack Abs https://vibranthappyhealthy.com/six-pack-smoothies https://vibranthappyhealthy.com/six-pack-smoothies#comments Mon, 09 Nov 2020 18:42:26 +0000 https://vibranthappyhealthy.com/?p=6611 It’s no secret that abs are made in the kitchen. Preparing several healthy meals every day can be challenging, that’s where smoothies for six-pack abs come in. It won’t take you more than a few minutes to make a delicious smoothie your abs will love.  A little down below you’ll […]

The post 7 Smoothie Recipes for Six-Pack Abs first appeared on Vibrant Happy Healthy.]]> It’s no secret that abs are made in the kitchen. Preparing several healthy meals every day can be challenging, that’s where smoothies for six-pack abs come in. It won’t take you more than a few minutes to make a delicious smoothie your abs will love. 

A little down below you’ll find my favorite smoothie recipes for six-pack abs. It’s important to fill your diet with lots nutrient-dense foods, such as fruits and veggies, if your goal is to get leaner. 

Best Ingredients for Six-Pack Abs Smoothies

Women with Six-Pack Abs

Try to eat healthy, whole, unprocessed foods as often as possible. It’s best to cut back on junk food, sugar and alcohol, and to replace them with lean protein, complex carbs, and nutrient-rich veggies and fruits. 

To lose weight and get leaner, it’s important to stay in a calorie deficit. A fitness tracker like a Fitbit or this calorie calculator may help you define your calorie target for each day. 

When you’re trying to lose weight, it’s best to keep your calorie deficit small. Try to stay within a 100-500 calories deficit each day. You should also aim for 0.6-1.1 grams of protein per pound of bodyweight to avoid losing muscle mass. 

To get the most bang out of your calorie buck, choose foods that are low in calories and high in nutrients. Here’s a list of foods that can help you achieve a lean body and six-pack abs:

  • Green Tea – is one of the best beverages you can drink for fat loss and defined six-pack abs. It’s filled with antioxidants that may help you become leaner.  The main antioxidant in green tea is called epigallocatechin gallate (EGCG). This compound is believed to help break down fat cells and boost your metabolism. Green tea also contains caffeine. The mild stimulant has been found to not only aid fat loss, but improve your exercise performance as well.
  • Berries – are one of the healthiest foods on the planet. They’re rich in antioxidants and low in calories. You’ll need plenty of antioxidants if you’re following an intense workout routine. The muscle soreness you experience after workouts is a sign of inflammation. Antioxidants can help you fight inflammation and therefore recover faster. Berries are also a popular choice for people following a low-carb diet. They can even be eaten in small amounts if you’re on a restrictive keto diet. 
  • Bananas – are great for building six-pack abs, as they contain complex carbs. Clean carbs provide you with the energy you need for intense workouts. Bananas also contain potassium which is important to eliminate water retention in your body. 
  • Greek Yogurt – non-fat plain Greek yogurt is one of the best foods you can eat for strong six-pack abs. It has twice as much protein and only half the sugar and sodium than regular yogurt. The high protein content can help you feel full longer and stay in a calorie deficit more easily. If you want to add more of this powerful food into your diet, check out these Greek yogurt smoothie recipes. 
  • Coffee – contains a number of stimulants, the main stimulant being caffeine. Caffeine can help you stay alert and raise your metabolic rate. The higher your metabolic rate, the more calories you’ll burn during your day, and the leaner you can get. This study found that caffeine can increase fat burning by almost 30%! Caffeine in small doses might help you become leaner, but make sure not to overdo it. Too much caffeine can have nasty side effects. 
  • Unsweetened Almond Milk – is a great weight loss food. It contains up to 80% fewer calories than regular dairy milk. It’s best to stay away from sweetened varieties, as these can contain added sugar, more calories, and nasty chemicals. Try to choose organic unsweetened almond milk whenever possible. The fewer ingredients the almond milk has, the better it usually is. You could also make your own almond milk at home, if you have a good blender for nut milk or almond milk juicer. 
  • Leafy Greens – are your best friend if you want to get leaner. They have the perfect combo for a six-pack diet, as they’re low in calories and high in nutrients. Leafy greens are a great way to boost nutrition without increasing your calories. 
  • Cayenne Pepper – when you eat spicy, it’ll cause your body’s temperature to rise. You’ll naturally burn more calories. Not only can cayenne pepper increase your metabolism, it also can help with cravings. This study found that people consuming red pepper had less appetite and lost weight. You could cook with cayenne pepper, or simply add powdered cayenne pepper to your smoothies. Always start with a small dose to see how your body reacts. 
  • Whey Protein Powder – if you’re trying to gain muscles, protein is essential. It provides your body with the fuel it needs to build muscles. It also can help you feel full longer with fewer calories. 
  • Nuts – are a good source of monounsaturated fats. Not all fats are created equal. Your body needs healthy fats in order to function properly and lose weight. Nuts and other sources of healthy plant-based fats such as avocados and seeds can help you feel more satisfied, making it easier for you to stick to your calorie-reduced diet plan
  • Oats – I know some people might disagree, but oats should be on your shopping list. It contains plenty of fiber and complex carbs that keep your energy levels high and help build lean muscle mass. 

Smoothie Recipes for Six-Pack Abs

You can’t out-train a a bad diet! You can do endless reps of sit-ups, but if you never burn the fat that covers your abs, the world won’t see them. Sculpting six-pack abs requires a disciplined diet.  

So, it’s time to ditch that chocolate bar and have some delicious and healthy smoothies for six-pack abs instead. 

1. Six-Pack Abs Green Smoothie 

Spinach Smoothie for Six-Pack Abs

Even if a smoothie is green doesn’t mean it’s always healthy. The ingredients you choose for your green smoothies could add unnecessary sugars and empty calories. It’s best to stay away from additional sweeteners like honey or agave syrup if your goal is to become leaner. 

If you’re using dairy milk as your liquid base, it’s best to choose skim milk or low-fat milk. If you want an even lower-calorie version of this smoothie, replace the skim milk for unsweetened almond milk or plain filtered water.

Ingredients:

  • ¾ cup skim milk 
  • 1 cup baby spinach
  • 1 banana, sliced and frozen
  • ½ cup fat-free Greek yogurt

Instructions: 

  1. Peel, slice, and freeze the banana the day before
  2. If you don’t have a frozen banana, simply add some ice instead
  3. Wash the baby spinach
  4. Add everything to your blender jar
  5. Blend on the highest setting for 60 seconds until smooth

2. Tropical Pineapple Protein Smoothie

This smoothie not only contains plenty of six-pack-friendly foods, but  tastes super delicious as well. 

Coconut milk does contains very small amounts of medium-chain triglycerides fatty acids (MCTs) that are believed to help burn fat. The levels are so low, however, that it’s unlikely to significantly help your body lose weight. Try to choose light coconut milk to save unnecessary calories and fat. 

It’s also important to choose the unsweetened variety to avoid excess amounts of sugar. Refined sugar is one of your biggest enemies if you’re trying to slim down. 

Ingredients:

  • ½ cup light coconut milk, unsweetened
  • ½ cup frozen pineapple chunks
  • 1 banana
  • 1 scoop vanilla whey protein powder

Instructions:

  1. Peel the banana
  2. Add all ingredients to your blender jar
  3. Blend for 45-60 seconds until smooth and creamy

3. Fat-Burning Green Tea Smoothie

Green Tea Smoothie Six-Pack Abs

Green tea can be a powerful tool for getting a lean, defined body.

Researchers studied more than 1,000 people over a decade and found that green tea drinkers had 20 percent less body fat compared to non-drinkers. That’s huge!

This green tea smoothie has it all: powerful antioxidants, caffeine, healthy fats, essential minerals vitamins. It’s the perfect smoothie for those days when you’re not feeling like working out, but doing it anyway. 

Ingredients:

  • 1 cup green tea, chilled
  • 1 cup frozen mango chunks
  • 1 cup baby spinach
  • 1 avocado

Instructions:

  1. Brew 1 cup of green tea 
  2. Keep the green tea in the fridge for a couple of hours
  3. Wash the baby spinach
  4. Scoop the flesh out of the avocado
  5. Blend for 1 minute on the highest setting

4. Blueberry Smoothie for 6-Pack Abs

Although blueberries are tiny, they’re more powerful than you might imagine. These little berries contain potent antioxidants, that may kick-start your fat burning process. 

According to this animal study, blueberries may help you lower belly fat and reduce diabetes risk. Rats that consumed blueberry powder for 90 days had less abdominal fat, lower cholesterol, and improved insulin sensitivity. The results were even more impressive for those also following a low-fat diet.

Ingredients:

  • 1 cup skim milk
  • ¾ cup fat-free Greek yogurt
  • 1 banana
  • 1 cup frozen blueberries

Instructions:

  1. Peel the banana
  2. Place everything into your blender jar
  3. Blend for up to 1 minute

5. Coffee Breakfast Smoothie

Coffee Smoothie for Six-Pack Abs

This smoothie is perfect for those days when you don’t feel like getting up. Not only can caffeine wake you up, it also increases your metabolic rate and can help your body to burn more calories. 

According to this study, caffeine sends signals to the fat cells telling them to burn fat. It does this by increasing adrenaline. 

Caffeine can increase the amount of calories your body burns by increasing your resting metabolic rate. The effect seems to be less significant in obese people though.

This study shows that caffeine might increase metabolism by almost 30% in lean people, while the increase was “only” 10% in obese people. 

There are a few major downsides to caffeine as a weight loss tool though. If you’re overdoing it, caffeine can have nasty side effects. You’ll also become tolerant to the fat-burning effects of caffeine over time.

Ingredients:

  • 1 cup coffee, chilled
  • 2 bananas, sliced and frozen
  • 1 cup fat-free Greek yogurt
  • ½ tsp vanilla extract
  • ½ cup ice 

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Brew 1 cup of coffee
  3. Let the coffee chill in the fridge for a few hours
  4. Place all ingredients into the blender jar
  5. Blend for 45-60 seconds until well combined

6. Matcha Green Tea Smoothie

Matcha powder is a form of green tea. While green tea usually comes in the form of tea bags, matcha is always in powder form. It is whole green tea leaves that have been ground into a bright green, fine powder.

Matcha has higher amounts of both caffeine and antioxidants than green tea in bags. It’s basically green tea on steroids. A single cup of matcha has up to 137-times more antioxidants than one cup of regular green tea. 

The main antioxidant in matcha is epigallocatechin gallate (EGCG). This potent antioxidant is believed to help break down fat cells and speed up metabolism. 

Matcha or green tea by itself won’t magically let your fat disappear overnight.  In combination with a balanced diet and exercise, however, it may further improve your results. 

Ingredients:

  • ¾ cup unsweetened almond milk
  • 1 tsp matcha green tea powder
  • ½ cup baby spinach
  • 1 banana, sliced and frozen
  • 1 scoop vanilla whey protein powder

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Wash the baby spinach
  3. Add everything into your blender jar
  4. Blend on the highest setting for 1 minute

7. Spicy Sweet Metabolism Smoothie

Six Pack Abs Smoothie

This spicy smoothie contains cayenne pepper, a natural herb that may help you burn more calories. Cayenne pepper is believed to boost metabolism as well as suppress appetite.

In this study, participants who ate chili pepper burned more calories for up to 30 minutes after eating it.

When you eat spicy, it causes your body’s temperature to rise. Your body automatically tries to cool down and uses calories to achieve that. Over time, however, your body builds up a tolerance and the effects can decrease. 

Ingredients:

  • 1 cup light coconut milk, unsweetened
  • 1 cup frozen mango chunks
  • 1 banana
  • a hint of cayenne pepper powder

Instructions:

  1. Peel the banana
  2. Add everything into your blender jar
  3. Blend for 45 seconds until smooth

These were my favorite smoothie recipes for six-pack abs. I hope these smoothie recipes will help you on your journey to becoming stronger and leaner. Do you have any six-pack abs smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below!

The post 7 Smoothie Recipes for Six-Pack Abs first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/six-pack-smoothies/feed 2 10 Peanut Butter Smoothies for Weight Loss https://vibranthappyhealthy.com/weight-loss-peanut-smoothies https://vibranthappyhealthy.com/weight-loss-peanut-smoothies#respond Wed, 04 Nov 2020 17:53:46 +0000 https://vibranthappyhealthy.com/?p=6561 When you’re trying to lose weight, peanut butter is probably not the first food that comes to your mind. Peanut butter is high in calories and fat, just one tablespoon has nearly 100 calories.  Making peanut butter smoothies for weight loss might seem counterintuitive, but there’s strong evidence that peanut […]

The post 10 Peanut Butter Smoothies for Weight Loss first appeared on Vibrant Happy Healthy.]]> When you’re trying to lose weight, peanut butter is probably not the first food that comes to your mind. Peanut butter is high in calories and fat, just one tablespoon has nearly 100 calories. 

Making peanut butter smoothies for weight loss might seem counterintuitive, but there’s strong evidence that peanut butter can be an effective tool for weight loss, as long as you don’t overdo it.

Research shows that eating peanut butter, having peanut butter smoothies, and consuming nuts in general may help you lose weight. 

A diet rich in healthy fats, like the ones found in peanuts, has a number of health benefits. It may decrease inflammation, lower your risk of heart disease, and improve insulin sensitivity.  

Best peanut butter for weight loss smoothies

Countless options of peanut butter are available in grocery stores today. They’re not all equal when it comes to healthiness.

If you’re looking to lose weight with peanut butter smoothies, it’s important to choose the right kind of peanut butter. 

Most conventional peanut butter brands have plenty of added salt, sugar, and contain nasty preservatives. It’s best to avoid those.

Check the nutrition labels and try to choose natural and organic peanut butter without any added sweeteners. The ones with the fewest ingredients are the best. 

Great peanut butter really only needs one ingredient: peanuts!

Moderation is key

Depending on how you use peanut butter, it could help you lose weight or put on pounds. 

The key to consuming peanut butter, other nut butters and nuts in general is moderation. Aim for a maximum of 1-2 tablespoons of peanut butter, or one peanut butter smoothie a day.

If you have more than that, you could risk ruining your diet with too many calories and fat. Even too much of a good thing can be bad.

Benefits of peanut butter weight loss smoothies

Peanut Butter

Peanut butter is rich in protein, and also contains essential minerals and vitamins, sich as zinc, potassium, and magnesium.

This comprehensive research compared the dietary lifestyle data for almost 400,000 people from 10 different countries over several years. People who ate more nuts weight less and had a lower risk of becoming obese. 

One 2-tablespoon serving (the maximum I’d recommend each day) contains 7 grams of protein. 

Protein may be the most important nutrient for a good-looking body and weight loss. It can help you gain muscle mass, boost your metabolism, as well as reduce appetite. 

Several studies show that eating more protein can increase the amount of calories your body burns. A higher protein intake could easily make you burn an additional 100 calories per day. 

Peanut butter may boost your heart health

Peanut Butter contains healthy fats and minerals that are essential for a healthy heart.

The proportion of saturated fat to unsaturated fat is especially important when it comes to heart health. Peanut butter has a ratio of 20% saturated fat to 80% unsaturated fat, which is almost the same ratio as olive oil.

Is it any wonder that numerous studies have shown that people who include nuts in their diet are less likely to develop heart disease or diabetes?

May help manage blood sugar levels

Peanut butter is filled with protein, and heart-healthy fats, but doesn’t contain much sugar or carbs, as long as you don’t go for the added sugar varieties.

Natural peanut butter doesn’t have much impact on your blood sugar levels. It can be a good option for people with diabetes as well.

Keeping your blood sugar in balance is key to losing weight!

Your blood sugar controls how much energy you have. It even dictates how hungry you feel. We feel and look our best when our blood sugar is balanced. 

The glycemic index (GI) is a ranking of foods according on how they affect your blood sugar levels. Anything below a GI value of 55 is considered low. The GI of peanut butter is only 14!

Eating foods (or having smoothies without sweeteners) that are low on the GI may help you to stabilize your blood sugar, feel better, and ultimately lose weight. 

Smoothies can be healthy, but this shouldn’t be used as an excuse to add  extra sugar or a spoonful of Nutella in it.

Choosing the right kind of ingredients is key. It’s best to choose natural and organic ingredients that are low on the GI whenever possible.

10 Peanut Butter Smoothies for Weight Loss

Here are my favorite peanut butter weight loss smoothies. I love using unsweetened almond milk in my smoothies, but you can use any milk or even water as a liquid base. 

1. Guilt-Free Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

Believe it or not, if you’re choosing the right kind of chocolate, it can be considered a healthy food.

Dark chocolate can have impressive health benefits like improving heart health and enhancing cognitive function.

Several studies found that dark chocolate can also reduce sugar cravings and keep you full for longer. In this study, even the smell of chocolate suppressed appetite. 

It’s believed that dark chocolate also helps with balancing blood sugar. It may help prevent your blood sugar to soar and therefore reduce hunger and keep you feeling energized during your day. 

The best chocolate for our peanut butter weight loss smoothies is dark chocolate or organic cocoa powder. The higher the cocoa content, the better. 

Ingredients:

  • ¼ cup unsweetened almond milk
  • 1 tbsp natural, organic peanut butter
  • 1 tbsp organic cocoa powder
  • 1 banana, sliced and frozen

Instructions:

  1. Peel the banana, slice, and freeze it the day before
  2. Add everything to your blender jar 
  3. Blend for 45-60 seconds until creamy and smooth
  4. Enjoy this guilt-free chocolate smoothie

2. Apple Peanut Butter Smoothie for Weight Loss

Try this protein-rich apple peanut butter smoothie in the morning to avoid unhealthy snacking or overeating throughout the day!

Greek yogurt is a powerful food for weight loss. It has twice as much protein and only half the sugar and sodium than your regular yogurt. The high protein content can reduce your appetite and help your body to burn more calories. 

Thanks to its calcium content, Greek yogurt can keep your bones strong. It also contains iodine, which is believed to boost metabolism.

Aside from being healthy, Greek yogurt tastes amazing. It can give your smoothies the creamy, thick texture we all crave. For more delicious recipes, check out these Greek yogurt smoothie recipes. 

Ingredients:

  • ½ cup unsweetened almond milk
  • 1 red apple
  • 1 banana, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • 1  tbsp natural, organic peanut butter
  • ½ tsp cinnamon

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Peel, core, and cut the apple
  3. Place everything into your blender jar
  4. Blend for 60 seconds until smooth
  5. Enjoy this creamy apple peanut butter smoothie!

3. Peanut Butter Banana Smoothie

Peanut Butter Banana Smoothie

This peanut butter banana smoothie tastes just like a delicious milkshake, and it might help you achieve a healthier weight as well.

It’s a quick and healthy recipe and can be a great breakfast smoothie. You could add some oats if you want to use it as a meal replacement. 

I love to use frozen bananas in peanut butter smoothies. It makes smoothies kinda ice-cream like, just like a decadent milkshake, but without the added sugar. 

To prepare the bananas for this smoothie, simply peel and slice them the day before. Place them in a freezer bag or airtight container and put them in your freezer overnight. 

If you’re using a high-speed blender like a Blendtec, Vitamix or a Vitamix-like blender, you could even add whole frozen bananas and it should be able to liquefy them just fine. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • 2 tbsp natural, organic peanut butter
  • 1 tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Add all ingredients to your blender jar
  3. Blend for 45-60 seconds depending on the strength of your blender
  4. Enjoy this delicious weight loss smoothie!

4. Spinach Banana Peanut Butter Smoothie

To lose weight you’ll need to consume fewer calories than your body burns. The best way to achieve that isn’t to eat less, it’s to choose foods that are nutrient-dense.

Nutrient-dense foods are those that are low in calories and high in nutrients. Nutrients that your body needs to help you lose weight and look and feel your best.

With nutrient-rich foods you’ll get more bang for your calorie buck. Leafy greens always stand at the top of the list of the most nutrient-dense foods.

One cup of spinach only has 7 calories, but 181% of your daily recommended vitamin K intake!

Now, I know some people simply can’t stand the taste of leafy greens. That’s where smoothies come into play. You can easily mask the flavor by adding sweeter fruits and liquids. 

Spinach’s flavor in smoothies is almost tasteless. Baby spinach tastes even milder. I promise you’ll barely even notice there’s spinach in this peanut butter weight loss smoothie. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • 2 bananas, sliced and frozen
  • 2 tbsp natural, organic peanut butter

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Wash the baby spinach
  3. Place everything into your blender
  4. Blend for 60-90 seconds until smooth
  5. Enjoy this green smoothie that doesn’t taste green at all!

5. Peanut Butter Oatmeal Smoothie

Peanut Butter Oat Smoothie

Oatmeal is one of the best options for breakfast if you’re trying to shed pounds.

Oatmeal is loaded with fiber and comes with a number of nutritional benefits.

Eaten in moderation, it won’t send your blood sugar levels on a roller coaster. The fiber can also help you feel full longer and make you less prone to snacking in between meals. 

Try to avoid flavored oatmeal as they are full with added sugars and chemicals. It’s better to choose unflavored oats and blend them together with fruits in this delicious peanut butter oatmeal smoothie.

Ingredients:

  • ½ cup unsweetened almond milk
  • ¼ cup rolled oats
  • 2 bananas, sliced and frozen
  • 1 tbsp natural, organic peanut butter
  • ½ tsp cinnamon
  • ½ tsp vanilla extract

Instructions:

  1. Slice, peel, and freeze the bananas the day before
  2. Add everything to your blender jar
  3. Blend for 60-90 seconds depending on the strength of your blender

6. Peanut Butter Protein Powder Smoothie

This smoothie combines healthy fats with protein and complex carbs, making it a decent meal replacement or after-workout smoothie. 

While some manufactures of protein powders may claim that their products are miracle cures for weight loss, I have to disappoint you, they’re not. As long as you’re eating a balanced diet, adding extra protein really isn’t necessary.

Sometimes in our fast-paced live we simply don’t have the time to cook several healthy meals a day. That’s where protein powders can fill the gap occasionally. Protein shakes are a quick way to add more protein to your diet. 

The healthiest option would be either organic plant-based protein or organic grass-fed whey protein. Be aware, however, that those might not be the most delicious protein powders out there. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • ¼ cup rolled oats
  • 1 scoop vanilla protein powder
  • 2 tbsp natural, organic peanut butter
  • 1 tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Add everything to your blender jar
  3. Blend for up to 90 seconds on the highest setting

7. Peanut Butter Smoothie for Weight Loss (No Banana)

No Banana Peanut Butter Smoothie

If you don’t like bananas in your smoothies, I’ve got a great recipe for you. This peanut butter smoothie for weight loss doesn’t contain bananas, tastes just like a delicious chocolate dessert, and is 100% guilt-free! 

If you don’t have Medjool dates, you can substitute them with other dried fruits. Try dried raisins, apricots, or even cherries. 

Dried fruits are a great way to sweeten up smoothies, while also adding essential minerals and vitamins. The high fiber content can help your to feel full longer and snack less in-between meals. 

If you don’t have cocoa powder, you can substitute with dark chocolate. The higher the cocoa content, the healthier a chocolate usually is. I love using dark chocolate with 99% cocoa content.

Ingredients:

  • 1 cup unsweetened almond milk
  • 5 Medjool dates, pitted
  • 1 tbsp natural, organic peanut butter
  • 1 tbsp organic cocoa powder
  • 1 tsp vanilla extract

Instructions:

  1. Add everything to your blender jar
  2. Blend for a little more than a minute until smooth
  3. Enjoy this delicious and 100% banana-free chocolate treat

8. Peanut Butter Blueberry Smoothie for Weight Loss

Blueberries are not only rich in antioxidants, they may even help you lose belly fat.

According to this study, rats that consumed blueberries daily for 90 days had less abdominal fat. The results were even better for those who ate a low-fat diet.

Blueberries are also believed to lower blood pressure. In this study, obese people showed a notable reduction blood pressure after just consuming 2 ounces of blueberries daily. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • 1 cup frozen blueberries
  • 1 tbsp natural, organic peanut butter

Instructions:

  1. Slice, peel, and freeze the banana the day before
  2. Add everything to your blender jar
  3. Blend for 1 minute until creamy and smooth
  4. Enjoy this delicious blueberry peanut butter smoothie!

9. Strawberry Banana Peanut Butter Smoothie 

Banana Strawberry Peanut Butter Smoothie

Who doesn’t love the combination of strawberries and banana? This smoothie not only tastes so delicious, it’s healthy as well!

Berries are among the healthiest foods you can choose. They’re full of nutrients and antioxidants that are good for you.

Replacing fattening foods with healthy smoothies is the perfect way to cut calories and fill your body with nutrients it desperately craves. 

There’s no magic food or pill that can melt fat overnight, but a healthy diet supplemented with smoothies can speed up your weight loss journey and help you live a healthier life.

Ingredients:

  • ½ cup unsweetened almond milk
  • 1 banana
  • 1 cup frozen strawberries
  • ½ cup low-fat Greek yogurt
  • 2 tbsp natural, organic peanut butter

Instructions:

  1. Add all ingredients to your blender jar
  2. Blend for 60 seconds
  3. Enjoy this delicious peanut butter smoothie!

10. Cherry Peanut Butter Smoothie

If you’re trying to slim down, don’t forget to add cherries to your smoothies. They’re low in calories and filled with vitamins and other beneficial nutrients.

Cherries contain melatonin, a hormone which can help you sleep better. A good night’s sleep is important when you’re trying to lose weight.

If you’re not getting a good night’s rest and you’re not feeling your best, it’s easy to fall for junk food and skip exercise. 

Researchers found that dieters cutting back on sleep, lose up to 55% less weight compared to people having sufficient sleep, even though the amount of calories consumed are equal.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • ½ cup pitted cherries
  • ½ cup low-fat Greek yogurt
  • 1 tbsp natural, organic peanut butter

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Pit the cherries or use frozen pitted cherries
  3. Place everything into your blender jar
  4. Blend for up to 1 minute

These were my favorite peanut butter weight loss smoothies. I hope these smoothie recipes can benefit you on your weight loss journey. Smoothies can provide you with energy, and help you regain strength. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any weight loss smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below!

The post 10 Peanut Butter Smoothies for Weight Loss first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/weight-loss-peanut-smoothies/feed 0 15 Cucumber Smoothies for Weight Loss https://vibranthappyhealthy.com/cucumber-smoothies-weight-loss https://vibranthappyhealthy.com/cucumber-smoothies-weight-loss#respond Sun, 01 Nov 2020 17:56:24 +0000 https://vibranthappyhealthy.com/?p=6495 Cucumber is the ideal weight loss food. It’s low in calories, almost fat-free, and very hydrating, making it the perfect choice for a balanced diet.  Nutrient-dense foods like cucumbers can fill you up without adding too many calories.  You can snack on cucumbers, toss them in salads or simply try […]

The post 15 Cucumber Smoothies for Weight Loss first appeared on Vibrant Happy Healthy.]]> Cucumber is the ideal weight loss food. It’s low in calories, almost fat-free, and very hydrating, making it the perfect choice for a balanced diet. 

Nutrient-dense foods like cucumbers can fill you up without adding too many calories. 

You can snack on cucumbers, toss them in salads or simply try some of the following cucumber smoothie recipes for weight loss.  

How to Make Cucumber Smoothies for Weight Loss

Cucumbers on Table

A low-calorie and nutrient-dense cucumber smoothie is a great way to start your day and lose some weight.

Making cucumber smoothies for weight loss isn’t rocket science.

All you need are a few cucumbers, some fruits, and a blender. To get the smoothest results, it’s best to use a high-speed blender for making cucumber smoothies.

If you’re in need of a powerful blender that won’t break the bank, check out these Vitamix alternative blenders. 

The key to the perfect smoothies is getting the ingredients and proportions right. 

Step 1 – Pick a liquid base

Add 1 or 2 cups of your favorite liquid like filtered water, unsweetened nut milk, tea, water, or coconut water. If you’re trying to lose weight I would try to avoid sugary fruit juices or high-fat coconut milk. 

Step 2 – Add some fruits

While vegetables are naturally lower in sugar and calories than most fruits, you still want to add some fruits to your smoothies. Fruits act like a spoonful of sugar that make green smoothies taste more delicious. I love adding some frozen fruits instead of ice to my smoothies to make them even more refreshing.

Step 3 – Add some thickening ingredients

For giving your smoothies a nice, thick consistency, it’s best to add some natural thickener like banana, avocado, oat meal, or chia seeds. Seeds and avocados also give your smoothies healthy fats and protein and make it a good meal replacement. 

Cucumber Smoothie Benefits

1. Cucumber Smoothies Are Great for Weight Loss

Cucumbers are a perfect choice if you want to lose weight. They’re very low in calories, one cup serving has only 16 calories. Cucumbers also don’t contain fat and have only negligible sugar content. 

This means you can snack on cucumbers or drink low-calorie cucumber smoothies all day long without gaining weight.  

2. Cucumbers Are High in Nutrients

Cucumbers are low in calories, but high in nutrients. One large (11 oz) cucumber contains:

Nutritional Value Cucumbers

Vitamin Content Cucumber

 

 

 

 

 

Focusing on low-calorie foods that are high in nutrients can help you achieve your weight loss goals quicker. They help to fill you up, and provide numerous health benefits without adding too many calories. 

3. Cucumber Smoothies Keep You Hydrated

Cucumbers consists mostly of water, in fact, cucumbers are 96% water. That’s among the highest water content of any food! 

Staying hydrated is essential for many reasons. It keeps our organs functioning, and can even improve our sleep quality and mental health. 

Keeping your body hydrated is also important when you’re trying to lose weight. It decreases your appetite and helps to flush your system out. 

Some research even indicates that staying hydrated can help burn calories. In this study, participants burned 2-3 percent more calories after drinking 17 oz of water. Our bodies use energy (calories) for digesting water. 

Low-calorie cucumber smoothies are the perfect way to keep you hydrated and give your body the nutrients it needs to lose weight the healthy way. 

4. Keeps Your Blood Sugar In Check 

Cucumbers are a non-starchy vegetable with very little sugar content. They’re so low in carbs that you can eat almost as many as you want without letting your blood sugar spike. 

The glycemic index (GI) is a measure of how quickly certain foods causes our blood sugar to rise. It ranks foods on a scale from 0 to 100. Any food with a GI less than 55 is considered low.

Cucumbers’ GI is only 15!

If you want to shed some pounds, keeping your blood sugar levels in check is vital.

Balanced blood sugar helps to keep your mood and energy levels stable. It also limits sugar cravings. You’ll feel better about yourself and are less likely to snack in between meals.

5. Cucumbers Are Rich in Antioxidants

Cucumbers have 73 different antioxidants that can provide us with anti-inflammatory benefits. 

Antioxidants can protect you against free radicals. Free radicals are the cause of several chronic diseases, including heart disease, cancer, and diabetes.

Without enough antioxidants, free radicals could harm your health and let you age more quickly. 

Your body needs a good balance between antioxidants and harmful free radicals in order to stay healthy. Smoothies are an easy way to load up on foods that are high in antioxidants. 

6. Cucumber Smoothies Are Good for Your Skin

Cucumbers have a high water content, and plenty of vitamins, and minerals. They can hydrate and nourish your skin from the inside out.

Cucumbers also have anti-inflammatory properties and contain vitamin C and B vitamins which are key to maintaining healthy skin. Keep your expensive beauty cream aside and drink a cucumber smoothie instead. 

15 Cucumber Weight Loss Smoothies

1. Best Cucumber Smoothie for Weight Loss

Best Cucumber Smoothie for Weight Loss

Unsweetened almond milk is the perfect liquid base for our cucumber weight loss smoothies. It looks almost like milk, and the taste is so delicious. Its nutty flavor combines well with most fruits and veggies. 

Almond milk is usually lower in calories than cow’s milk, if you use the unsweetened variety. 

Two cups of unsweetened almond milk only contain 70-80 calories. The same amount of milk would have more than twice the amount of calories.

If you’re following a low carb or keto diet, you’re going to love almond milk. 

The unsweetened variety usually only contains 1-2 grams of carbs, and most of these carbs are healthy dietary fiber. Compare that to dairy milk which contains 6-times the amount and most of it is sugar.

If you want to even further restrict your calorie intake, you could simply replace the almond milk for water. 

Ingredients:

  • 2 cups unsweetened almond milk
  • 1 apple
  • 1 cup fresh spinach
  • 1 cup frozen mango chunks
  • 1 medium-sized cucumber
  • 1 avocado

Instructions:

  1. Wash the spinach
  2. Peel the apple and cucumber
  3. Scoop the flesh out of the avocado
  4. Add everything to your blender jar
  5. Blend for up to 1 minute on the highest setting
  6. Enjoy!

2. Coconut Water Cucumber Smoothie

Coconut water contains many nutrients that are good for you. The organic, natural variety is also free of added sugars and nasty additives.  

Not to be confused with coconut milk, coconut water is the liquid inside of young, green coconuts.  It’s low in calories, high in electrolytes, and very refreshing. It’s the perfect liquid base for weight loss smoothies and fitness drinks. 

Ingredients:

  • 1 cup coconut water
  • 2 green apples
  • 1 cup frozen pineapple chunks
  • ¼ English cucumber
  • 1-inch ginger piece
  • 1 lemon, peeled

Instructions:

  1. Peel and core the apples
  2. Peel the cucumber, ginger, and lemon
  3. Add all ingredients to your blender jar
  4. Blend for 45-60 seconds until smooth 
  5. Enjoy your refreshing cucumber weight loss smoothie!

3. Cucumber Spinach Smoothie for Weight Loss

Spinach and other leafy greens are always a good choice when it comes to weight loss. 

Weight loss isn’t rocket science. You simply need to burn more calories than you eat. Focusing on low-calorie but nutrient-rich foods is key if your looking to lose weight.

Eating more leafy greens is a great way to give your body all the nutrients it needs without increasing calories much.

Nutrient-dense foods like spinach and also help you control your appetite. You’ll never have to count calories again, if you focus on low-calorie foods that are rich in nutrients!

Spinach is a good source of fiber. It’ll take your body longer to digest than junk food. It can keep you full for longer and you’ll be less prone to snacking in between meals. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup fresh spinach
  • 1 banana
  • 1 small cucumber
  • 1 cup frozen strawberries
  • ½ cup frozen pineapple chunks

Instructions:

  1. Wash the spinach 
  2. Peel the banana and cucumber
  3. Add everything to your blender jar
  4. Blend for up to 1 minute until well combined

4. Cucumber and Banana Smoothie

Coconut milk isn’t only for Thai curries and cocktails, it’s a delicious choice for smoothies as well. 

Not to be confused with coconut water, coconut molk is the white flesh of mature coconuts. The milk has a creamy, thick consistency.

Coconut milk is a high-calorie food, and about 93% of its calories come from fat. Although the fats are considered to be healthy medium-chain triglycerides (MCTs), I still would use it in moderation.

For weight loss smoothies, it’s best to use the unsweetened or low-fat variety. 

Ingredients:

  • ½ cup low-fat coconut milk
  • 1 banana
  • 1 cup baby spinach
  • ½ cucumber
  • 1 cup frozen papaya chunks

Instructions:

  1. Wash the spinach 
  2. Peel the banana and cucumber
  3. Place everything into your blender jar
  4. Blend for 1 minute until smooth
  5. Enjoy your delicious smoothie!

5. Blueberry Cucumber Smoothie

Blueberry Cucumber Smoothie

A diet rich in antioxidant-bursting blueberries may be just what you need if you’re looking to shed some pounds. 

Blueberries contain antioxidants called Catechins. One study performed on rats showed that after 90 days of consuming blueberry powder daily, the rats had less abdominal fat and lower cholesterol. In combination with a low-fat diet the benefits were boosted even further. 

Ingredients:

  • ½ cup unsweetened almond milk
  • ½ small cucumber
  • 1 cup frozen blueberries
  • ½ cup blackberries
  • 1 cup low-fat Greek yogurt
  • 1 tsp vanilla extract

Instructions:

  1. Wash the fresh blackberries
  2. Peel the cucumber
  3. Add everything to your blender jar
  4. Blend for 45 seconds
  5. Pear Cucumber Smoothie

6. Pear Ginger Cucumber Smoothie

Ginger in combination with a balanced diet and moderate exercise may help you reach your weight loss goals quicker. 

Obesity is often linked to inflammation and oxidative stress, which is caused by free radicals in your body. Ginger root contains natural antioxidants to help fight these free radicals.

Ginger not only can battle inflammation, but it may also help you to stay full longer. Some research even indicates that ginger can play a significant role in reducing belly fat.

The naturally occurring gingerols in ginger may also help you stabilize your blood sugar levels, which can be beneficial if you want to lose weight. 

Ingredients:

  • 1 cup water
  • 1 pear
  • 1 small cucumber
  • 1-inch ginger piece, peeled

Instructions:

  1. Peel the pear, ginger piece, and cucumber
  2. Add everything to your blender
  3. Blend for 45-60 seconds until smooth 
  4. Enjoy this healthy and easy cucumber smoothie!

7. Easy Weight Loss Smoothie

This is an easy cucumber smoothie for weight loss. All you need is a small cucumber, ½ cup of spinach and a kiwifruit. If you don’t like kiwis, simply swap it for an apple or a pear. For an even more refreshing taste, simply add some ice or frozen fruit.

Ingredients:

  • 1 small cucumber
  • ½ cup spinach
  • 1 kiwifruit

Instructions:

  1. Wash the spinach
  2. Peel the cucumber
  3. Scoop the flesh out of the kiwi
  4. Blend for 45-60 seconds on the highest setting
  5. Add some plain filtered water if you prefer a thinner consistency
  6. Enjoy this quick and easy weight loss smoothie!

8. Cucumber Celery Smoothie

Cucumber Celery Smoothie

Drinking pure celery juice first thing in the morning has been a new health trend that’s marketed as a miracle cure for boosting health and losing weight.

The key to long-term health and a healthy weight shouldn’t rely on a single food. A balanced, nutrient-rich diet combined with some exercise is the key to staying healthy.

While I’m not convinced that celery juice is a cure for everything, I do enjoy my glass of fresh celery juice in the morning.  

Celery juice is somewhat low in calories, having only 54 calories per cup. It’s also rich in nutrients (as all green veggies are), and replacing artificial high-sugar drinks with green smoothies can help you promote satiety and give your body the nutrients it needs to lose weight.

Ingredients:

  • 1 small cucumber
  • 1 green apple
  • 2 stalks celery, roughly chopped
  • ½ cup green tea, chilled
  • 1 cup ice cubes

Instructions:

  1. Brew ½ cup of green tea and keep it in the fridge for a few hours
  2. Peel the cucumber, apple, and celery
  3. Roughly chop the celery stalks 
  4. Add everything to your blender jar
  5. Blend for 60-90 seconds
  6. Enjoy your refreshing celery cucumber smoothie!

9. Nutrient-Dense Smoothie for Weight Loss

The first thing required to lose weight is replacing empty calories with nutrient-dense foods. Getting enough nutrients through your diet is key!

In our modern world, we tend to consume more and more calories with fewer nutrients. For example, white bread is rich in calories but provides almost no vitamins and minerals. 

If your diet consists mostly of empty calories, you’ll naturally feel hungry all the time. You’re adding up calories, but it’s like your body is saying “didn’t get the nutrients I need, give me more”.  

The best way to counter that trend is by choosing nutrient-dense foods. Foods that are low in calories but bursting with nutrients. Your body gets more nutrition bang for the calorie buck and you’ll feel satiated quicker. 

That’s why smoothies can be such a good tool for losing weight. You can choose the healthiest foods and combine it to a delicious smoothie in seconds. 

The most nutrient-dense foods are leafy greens such as kale, Swiss chard and spinach. Antioxidant-rich berries, and foods rich in heart-healthy fats such as seeds and nuts are also considered nutrient-dense.

Give your body the food it craves with this delicious, filling, nutrient-dense smoothie.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cucumber
  • ½ cup spinach
  • 3-4 cashew nuts
  • a small handful of mint leaves
  • 1 cup frozen mango chunks
  • 1 tsp vanilla extract

Instructions:

  1. Peel the cucumber and wash the mint leaves
  2. Add everything to your blender
  3. Blend for 45-60 seconds until smooth

10. Apple Cucumber Weight Loss Smoothie 

Apple Cucumber Weight Loss Smoothie

Apples are rich in antioxidants that may protect your cells and skin from oxidative damage. They’re also low in calories and high in dietary fiber. 

If you’re looking to slim down, you should aim to eat at least 30 grams of fiber each day.

Getting enough fiber can reduce your appetite and keep you feeling full for longer. An apple is roughly three times as filling as a chocolate bar, while having only 25% of the calories.

Green apples contain slightly more fiber than red apples. They also contain less carbs and sugar than the red variety, which makes them a good choice for weight loss smoothies. 

Unfortunately, apples are on the “dirty dozen” list, which makes them one of 12 fruits and veggies with the highest traces of pesticides. If you want to leave the peel on, it’s best to use organic apples or to wash them with baking soda.  

Ingredients:

  • ½ cup plain filtered water
  • ½ cucumber
  • 1 banana
  • 1 green apple
  • 1 cup baby spinach
  • juice of ½ lemon, freshly squeezed
  • ½ cup ice cubes

Instructions:

  1. Peel the apple, banana, and cucumber 
  2. Wash the baby spinach
  3. Squeeze the juice out of ½ lemon
  4. Place everything into your blender jar
  5. Blend for about 60 seconds

11. Kiwi Cucumber Smoothie

Enriched by nature, kiwi is a great source of vitamin C, E, essential minerals, and fiber.

Just like other fruits, kiwis are naturally low in calories and nutrient-dense, making them the perfect weight loss ingredient in our smoothies. 

In this study, participants who consumed kiwifruits daily for 12 weeks, significantly increased their vitamin C levels and improved their heart health. They also saw a 1.2-inch reduction in their waist seize. 

Ingredients:

  • 1 cup coconut water
  • 1 cucumber
  • 1 green apple
  • 1 kiwifruit
  • a small handful of mint leaves
  • 1 tsp flaxseeds
  • 1 cup ice cubes

Instructions:

  1. Peel the apple and cucumber
  2. Scoop the flesh out of the kiwi
  3. Wash the mint leaves
  4. Add everything to your blender jar
  5. Blend for 60 seconds until well combined

12. Cucumber Lemon Smoothie for Weight Loss

Cucumber Lemon Smoothie

For those of you who don’t enjoy the taste of green smoothies and green juices, adding some fresh lemon juice is a great way to boost the flavor. Almost any green smoothie will taste better, if you add some lemon. Be sure not to overdo it, or it can become too sour. 

Lemon juice by itself is acidic with a pH of around 2, but once metabolized it can become alkaline in your body with a pH above 7. If you’re trying to lose weight, it can be beneficial focusing on alkaline foods. Most fruits and veggies are alkaline. Leafy greens and other green veggies are considered highly alkaline. If you’re interested in more information about the alkaline diet, check out these alkaline smoothie recipes or alkaline juice recipes.

Ingredients:

  • 1 cup plain filtered water
  • 1 cucumber
  • juice of 1 lemon
  • a small handful of mint leaves
  • 2 tbsp honey 
  • ½ cup ice cubes

Instructions:

  1. Peel the cucumber
  2. Juice the lemon
  3. Wash the mint leaves
  4. Place everything to your blender jar
  5. Blend for roughly a minute
  6. Enjoy this delicious cucumber smoothie!

13. Cucumber Pineapple Weight Loss Smoothie

Cucumber Pineapple Weight Loss Smoothie

Pineapple not only taste great, but it’s super nutritious as well. It’s bursting with vitamins, minerals, and dietary fiber. Fresh pineapple is fat-free and one cup only has 80 calories. If you’re suffering from inflammation, pineapples should be on your grocery list. 

Pineapples are rich in bromelain, an anti-inflammatory enzyme that also may be beneficial for weight loss. It’s believed that bromelain may inhibit fat production and may even help burn some fat.

 Ingredients:

  • 1 cup plain filtered water
  • ½ cucumber
  • 1 banana
  • 1 cup frozen pineapple chunks
  • 1 cup frozen mango chunks
  • juice of ½ lime, freshly squeezed
  • a small handful of fresh mint leaves

Instructions:

  1. Peel the banana and cucumber
  2. Wash the mint leaves
  3. Squeeze the juice out of ½ lime
  4. Add everything to your blender jar
  5. Blend for up to 1 minute until smooth and creamy

14. Anti-Inflammatory Cucumber Smoothie

Pineapple Ginger Cucumber Smoothie

This anti-inflammatory smoothie combines the best weight loss foods in one recipe. It tastes so refreshing, and it is the perfect smoothie for those hot summer days. 

Coconut water and fruits and vegetables with a high water content will keep your body hydrated.

Being well-hydrated is important when you’re trying to achieve a healthy weight.

It can help you feeling less fatigue when you’re on a calorie-restricted diet. Your body simply works better and more efficiently and you naturally feel better if you’re hydrated. 

Not only does your body benefit from proper hydration, drinking more also increases your resting energy expenditure, your body burns more calories. 

Drinking just 17 oz of water can result in an additional 23 calories burned according to several studies.

The results were even better with cold water and beverages, since your body uses extra energy to warm the drink up to your body temperature. 

Drinking an extra glass of water (or smoothie) before meals also reduces appetite which can lead to weight loss.

In this study, participants who drank water before meals, lost an impressive 44% more weight, compared to those participants who did not. Stay hydrated! 

Ingredients:

  • 1 cup coconut water
  • ½ cucumber 
  • 1 cup frozen pineapple chunks
  • 1 stalk celery
  • 1-inch fresh ginger piece
  • ½ lemon, peeled
  • a small handful of fresh mint leaves

Instructions:

  1. Wash the celery and mint leaves
  2. Peel the lemon, cucumber, and ginger
  3. Place everything into your blender jar
  4. Start blending for up to 1 minute

15. Carrot Cucumber Smoothie

Carrot Cucumber Smoothie

Weight loss and living a healthier lifestyle doesn’t have to be complicated. You won’t need to count calories, you don’t need to count carbs. And you definitely won’t have to follow a restrictive diet focused on single foods, like the grapefruit diet.

All you’ll need to do is replacing unhealthy choices with healthier options, slowly, step by step.

A diet only works as long as you’re following the diet. Once you’re back to your old eating habits, the positive benefits will vanish and you’re searching for the next diet. 

The only diet that will ever work are long-term changes.

I know marketers will tell you something different, but that’s part of their business. If you make a living selling diets and supplements, you’re interested in repeating customers. 

People who successfully lost weight for the long-term won’t buy the next magic pill or follow the latest diet craze. 

So, the only solution to keeping the weight off, is making changes to your diet permanently. You won’t need to radically change your diet overnight, it’s way more effective to start slow!

If you really want to make your habits stick, approach your new habits in a realistic and progressive way. Don’t try to change too much too quickly!

If you want to become healthier and lose weight, start by drinking one smoothie a week, until you ultimately have one smoothie every day.

At first, make your new habits to achieve so easy, that it’s impossible to fail. Over time the positive changes will compound and you’ll need a telescope to look back where you’ve started. 

Ingredients:

  • 1 cup plain filtered water
  • 1 small cucumber
  • 1 pear
  • 2 carrots, peeled and chopped
  • juice of ½ small lemon
  • 1 cup ice cubes

Instructions:

  1. Peel the pear, carrots, and cucumber
  2. Squeeze the juice out of half a small lemon
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender
  5. Enjoy this healthy carrot cucumber smoothie!

These were my favorite cucumber smoothies for weight loss. I hope these smoothie recipes can benefit you on your health journey. Smoothies can provide you with energy, help you lose weight, regain strength, and make you look and feel better. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any weight loss smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below. 

Vibrant Happy Healthy

The post 15 Cucumber Smoothies for Weight Loss first appeared on Vibrant Happy Healthy.]]> https://vibranthappyhealthy.com/cucumber-smoothies-weight-loss/feed 0 10 Testosterone-Boosting Smoothie Recipes https://vibranthappyhealthy.com/testosterone-smoothie-recipes https://vibranthappyhealthy.com/testosterone-smoothie-recipes#comments Wed, 23 Sep 2020 07:08:04 +0000 https://vibranthappyhealthy.com/?p=6412 Testosterone is important. This vital hormone can not only increase your sex drive, and muscle mass, but may also prevent serious chronic diseases and improve your health.  After the age of 30, testosterone levels begin to dip. Certain foods can help your body to produce more testosterone and smoothies are […]

The post 10 Testosterone-Boosting Smoothie Recipes first appeared on Vibrant Happy Healthy.]]> Testosterone is important. This vital hormone can not only increase your sex drive, and muscle mass, but may also prevent serious chronic diseases and improve your health. 

After the age of 30, testosterone levels begin to dip. Certain foods can help your body to produce more testosterone and smoothies are an easy way to incorporate these foods into your diet.

A little down below, you’ll find my favorite testosterone-boosting smoothie recipes. But before we get to these smoothies, let’s go through the best ingredients for smoothies to increase testosterone. 

Ingredients for Testosterone-Boosting Smoothies

Testosterone Smoothies

Low testosterone isn’t fun at all. It can result in loss of body hair, muscle mass, and reduced sex drive. Obesity, fatigue, and depression are other symptoms of low testosterone levels. 

Luckily, there are a few foods that may help you increase your testosterone production. Along with your doctor’s recommendation, try implementing more of the following foods into your diet. 

  • Ginger – has long been used in alternative medicine. It is believed to reduce inflammation and may boost testosterone levels. The research on humans is limited, but according to this study, consuming ginger daily for three months can increase testosterone levels by almost 20%. In another study, male rats’ testosterone levels also significantly increased after consuming ginger. It is believed that ginger can reduce oxidative stress and has potent antioxidant properties that may result in increased testosterone levels.
  • Plant-Based Milk – vitamin D is believed to play a vital role in increasing testosterone levels. While its best to increase Vitamin D levels by spending more time outdoors, fortified plant-based milk can provide additional vitamin D. One serving of plant-based milk can provide up to 25 percent your vitamin D requirement. 
  • Maca – is also known as Peruvian ginseng. It grows in the Andes of Peru at very high altitudes in harsh conditions. You can get it as a supplement in powder or capsules form. It’s believed to restore hormonal imbalances and increase sexual desire and fertility. It can taste quite earthy but mixes well in smoothies. 
  • Leafy Greens – we all know we should eat more leafy greens. Smoothies are an easy way to sneak more of the “good stuff” into your diet. Leafy greens such as spinach, kale, and Swiss chard are rich in essential minerals like magnesium. This study came to the conclusion that consuming more magnesium can increase testosterone levels. Participants who are also exercised during the study increased testosterone levels even more. 
  • Shilajit – is a black powder from high mountain rocks. It develops over centuries and has long been used in Ayurvedic medicine as a rejuvenator and antiaging compound. In this study, males who were given 500mg of shilajit daily had significantly higher testosterone levels after 90 days. 
  • Pomegranates – are full of antioxidants and loaded with important nutrients. They contain powerful plant compounds which are believed to have potent medicinal properties. In this study, participants who drank pomegranate juice for 2 weeks, showed an impressive 24% increase in testosterone levels. 
  • Honey – contains the mineral boron, which is thought to boost testosterone. According to this review, consuming 6mg of boron daily can increase testosterone levels by almost 25 percent. Dried fruits and nuts are also good sources of boron. Honey is also rich in nitric oxide, a compound your body uses to widen blood vessels and stimulate hormone production. Just two tablespoons of honey may boost nitric oxide levels by 50%. 
  • Bananas – are a great snack for boosting energy and testosterone levels. They contain a wide variety of minerals and vitamins, including magnesium and potassium. Bananas also contain an enzyme called bromelain. This enzyme is believed to reduce muscle damage after workouts, while also enhancing testosterone production. 
  •  Porridge Oats – B vitamins can play a vital role in testosterone production. Porridge oats are a great source of B vitamins and may therefore help raise your testosterone levels. 

When you’re trying to increase your testosterone levels, it’s best to avoid alcohol, processed foods, and smoking. Eating a balanced diet focused on fresh foods and doing regular exercise may help you to boost your testosterone levels naturally. 

10 Smoothie Recipes for Boosting Testosterone

Here are 10 delicious smoothie recipes for increasing testosterone. These nutrient-dense smoothies can give you everything you need to restore your energy and fuel your testosterone. 

Maca Power Smoothie

Maca Testosterone Smoothie

Maca root has long been used to improve stamina and enhance fertility. This cruciferous vegetable grows in high altitudes above 13,000 feet and is deeply ingrained in Peruvian culture. It is ground up into a powder and can easily be added to smoothies. 

Its positive influence on muscle growth, testosterone levels, mood, and endurance makes maca a popular supplement among bodybuilders. And it’s backed by science, one study found that consuming maca powder for 2 weeks improved performance for athletes. 

Ingredients:

  • ¼ cup low-fat coconut milk
  • ¼ cup low-fat Greek yogurt
  • 1 banana
  • ½ kiwifruit
  • 1 tsp maca root powder
  • 1 cup fresh spinach
  • 2 tbsp organic almond butter
  • ½ cup ice

Instructions:

  1. Peel the banana
  2. Wash the spinach thoroughly
  3. Peel the kiwifruit
  4. Add everything to your blender
  5. Blend for up to 1 minute until well combined
  6. Enjoy!

Natural Testosterone Smoothie

Spinach does work for Popeye, and it can work for you too. Dark leafy greens have more testosterone boosting qualities than you might think.

Spinach is rich in several nutrients that have shown to boost testosterone, including magnesium, zinc, and vitamin B6. Some scientists even go so far to say that spinach is essentially a steroid and should be banned for athletes. Try this natural spinach testosterone-boosting smoothie without the terrible side effects of steroids

Ingredients:

  • 1 cup plain filtered water
  • 1 cup fresh spinach
  • Juice of ½ small lime
  • 1 avocado
  • Arils from one small pomegranate

Instructions:

  1. Wash the spinach thoroughly
  2. Juice the lime
  3. Peel the avocado and scoop out the flesh
  4. Deseed the pomegranate
  5. Place everything into your blender jar 
  6. Blend for 30-60 seconds until smooth
  7. Enjoy your testosterone-boosting smoothie!

Peanut Banana Smoothie

Natural Testosterone Smoothie

Bananas contain many of the vitamins and minerals your body needs to produce testosterone. The bromelain and B vitamins contained in bananas are especially important to keep your testosterone levels optimized.  

Peanut butter isn’t only rich in healthy fats, but also contains healthy levels of zinc and magnesium. These essential minerals are known to help with hormone production, including testosterone. One study found that men who received zinc and magnesium daily showed increased testosterone levels. 

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 1 banana, sliced and frozen
  • ¼ cup organic peanut butter
  • ¼ cup porridge oats
  • 2 tbsp honey

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Add everything to your blender jar
  3. Blend for 60 seconds until smooth 
  4. Enjoy this delicious smoothie!

Testosterone Green Smoothie

A healthy green smoothie is one of the best ways to get your day going. This testosterone smoothie is chock-full of nutrients that are not only good for your testosterone levels but your overall health. 

When you’re trying to boost your testosterone, it’s best to avoid dairy, soy, and refined sugar. A healthy alternative is unsweetened nut milk. I love using almond milk, but you could also try any other nut milk.

Many nut milks are fortified with vitamin D, which is essential for testosterone production in your body. 

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 cups fresh baby spinach
  • 1 cup frozen mango chunks
  • 1 cup frozen pineapple chunks
  • 1-inch fresh ginger piece, peeled
  • Juice of one lemon, freshly squeezed
  • 1 tbsp honey

Instructions:

  1. Wash the baby spinach 
  2. Peel the ginger piece
  3. Juice the lemon
  4. Add everything to your blender jar
  5. Blend for 60-90 seconds until smooth

Shilajit Berries Smoothie

Shilajit Testosterone

Shilajit is a black, sticky substance from the Himalayas. It’s broken down plant matter that has developed over centuries.

Shilajit has long been used in Ayurvedic medicine for many conditions. It can contribute to cognitive health and is also believed to increase low testosterone levels. 

In this clinical study, male participants who consumed 500mg shilajit a day increased testosterone levels significantly after 3 months. 

Shilajit functions as an antioxidant and is anti-inflammatory. It may help fight free radicals, which are a major cause of rapid aging. 

In addition to being an anti-aging remedy, shilajit can also function as a natural energy booster by improving cell functions in the body. 

 Estrogen is the counterpart to testosterone. While testosterone is the “male” hormone, estrogen is the “female” hormone. 

Although both hormones are found in males and females, males naturally have higher levels of testosterone and females higher levels of estrogen.

High levels of estrogen can result in low levels of testosterone and vice versa. The berries in this smoothie recipe are believed to help reduce estrogen levels and therefore help increase testosterone. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • 2 tbsp porridge oats
  • 2 cups mixed frozen berries
  • 1 cup low-fat Greek yogurt
  • 250 mg shilajit resin
  • 2 tbsp honey

Instructions:

  1. Peel the banana
  2. Add everything to your blender jar
  3. Blend for 60 seconds until well combined
  4. Enjoy your smoothie!

Testosterone Surge Smoothie

Pomegranates are not only delicious but have been used for centuries for its healing properties.

Loaded with anti-inflammatory compounds, pomegranates score on top on the ORAC scale, which measures antioxidant levels in food.

Its high antioxidant levels not only can support heart health and slow aging but also boost testosterone levels.

In this study, participants increased their testosterone levels on average by 24% after drinking just one glass of pomegranate juice every day for 2 weeks. 

Pomegranates are especially beneficial for athletes due to their high nitrate content.

Nitrates are believed to improve endurance and athletic performance. So, the next time you’re heading to the gym, stay away from the sugary sports drinks and down a glass of fresh pomegranate juice instead. 

Ingredients:

  • 1 cup pomegranate juice
  • 1 banana, peeled and frozen
  • 1 cup frozen blueberries
  • ½ cup low-fat Greek yogurt
  • 2 tbsp honey

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Add everything to your blender
  3. Blend for 45-60 seconds until smooth
  4. Enjoy this delicious smoothie and let your testosterone levels surge!

Glowing Spirulina Smoothie

Spirulina is a blue-green algae that has become popular as a dietary supplement in the last few years. It’s incredibly nutrient-dense and just one tablespoon of spirulina contains 4 grams of protein, as well as a wide range of essential vitamins and minerals.

You might know that oysters are great for boosting testosterone levels. The reason for that is their high zinc content. 

Spirulina is rich in zinc as well.

Getting more zinc is a healthy way to keep your testosterone levels high. Your body won’t be able to store the mineral, so you need to consume enough zinc daily.

Ingredients:

  • 1 cup low-fat coconut milk
  • ½ cup sliced cucumber
  • 1 banana, sliced and frozen
  • 1 cup baby spinach
  • 1 tsp organic spirulina powder
  • 1 tbsp chia seeds

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Peel and slice the cucumber
  3. Wash the baby spinach thoroughly
  4. Place everything into your blender jar
  5. Blend for up to 1 minute

Testosterone Smoothie

This smoothie is full of ingredients that may help you to boost testosterone naturally. Honey is rich in boron, a mineral that is believed to reduce estrogen by nearly half.  Honey is also rich in nitric oxide, which can cause your blood vessels to widen and improve endurance.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1 cup frozen strawberries
  • ½ cup porridge oats
  • 2 tbsp honey

Instructions:

  1. Peel the banana
  2. Place everything into your blender jar
  3. Blend for 45-60 seconds
  4. Enjoy your testosterone smoothie!

Pomegranate Oats Smoothie

Testosterone Smoothie Recipe

This smoothie not only tastes great but also contains testosterone-boosting foods. Most almond milk brands, that you can find in the health food section of your supermarket, are fortified with vitamin D. This vitamin is essential for healthy testosterone levels. 

Almond milk has a delicious, nutty flavor and mixes well in smoothies. It’s best to use the unsweetened variety and add a tablespoon of honey for an extra kick of boron, the testosterone-boosting mineral. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana
  • ¼ cup porridge oats
  • Arils from one small pomegranate
  • ½ cup ice
  • 1 tbsp honey

Instructions:

  1. Peel the banana
  2. Deseed the pomegranate
  3. Add everything to your blender jar
  4. Blend for up to 1 minute
  5. Enjoy!

Ultimate Testosterone Smoothie

Raw, organic cacao powder has many impressive health benefits. It’s rich in polyphenols, the antioxidants also found in green teas and red wine. 

Dark cocoa powder is linked to improving heart health, cognitive health, as well as boosting testosterone levels.

It’s best to consume chocolate in its purest form. Unsweetened, dark organic cocoa powder or cacao nibs can be healthy choices. Since cocoa is high in calories, it should be consumed in moderation. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • 1 tsp maca root powder
  • 1 tbsp organic cacao powder

Instructions:

  • Peel, slice, and freeze the bananas the day before
  • Add everything to your blender jar
  • Blend for 60 seconds
  • Enjoy this guilt-free chocolate smoothie!

These were my favorite testosterone-boosting smoothie recipes. I hope these smoothies can benefit you on your health journey. Smoothies can provide you with energy, help you regain strength, and make you look and feel better. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below. 

Vibrant Happy Healthy

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