March 07 2013
Blend in! A Penn State study found that people whose smoothies were blended for five minutes ate 12 percent less food afterward and felt fuller than those whose smoothies were minimally blended. What a great weight-loss tactic!
Blend 1 small frozen banana, sliced; 3/4 cup kale, lightly packed, stems removed; 3/4 cup almond milk; 3/4 Tbsp almond butter; and 1/8 tsp each cinnamon, nutmeg, and ground ginger.
Serves 1. 233 cal, 8 g fat (<1 g sat), 37 g carbs, 134 mg sodium, 6 g fiber, 6 g protein
Trick it out even more: Add 1/2 cup iced coffee for an extra dose of antioxidants.
Rise and Shine
Blend 1/4 avocado, peeled, pitted, and cubed; 2 Tbsp canned sweet potato; 1 small frozen banana, sliced; 3/4 cup skim milk; and 1/2 tsp honey.
Serves 1. 291 cal, 8 g fat (1 g sat), 50 g carbs, 135 mg sodium, 7 g fiber, 9 g protein
Trick it out even more: Blend in 1/4 cup raw or cooked oats for a thicker texture and more energy-fueling carbs.
Blend 3/4 cup frozen cherries; 1 kiwi, peeled and quartered; 1/4 cup orange juice; 1/2 cup coconut water; 3/4 tsp agave nectar; and 3 ice cubes.
Serves 1. 159 cal, <1 g fat (<1 g sat), 38 g carbs, 129 mg sodium, 5 g fiber, 3 g protein
Trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to 25 grams of protein.
Apple Mojito Light
Blend 1/4 cup unsweetened apple juice; 1 medium peach, peeled, pitted, and quartered; 1/4 medium cucumber, peeled, seeded, and quartered; 1/3 cup sparkling water; 3/4 tsp fresh lime juice; 3 leaves fresh mint; 3/4 tsp agave nectar; and 6 ice cubes.
Serves 1. 107 cal, <1 g fat (<1 g sat), 27 g carbs, 3 mg sodium, 3 g fiber, 2 g protein
Trick it out even more: Add 1 oz light rum (about 65 calories) and have it at happy hour.
Article taken from Women's Health Magazine.