1. The Detoxifier
This fruity concoction is smoothie is packed with a punch! This particular smoothie is packed full of fibrous fruits to promote a healthy gut, prevent constipation and enhance weight loss. Fibre helps the body absorb vital minerals and vitamins from food, and it helps maintain digestive system regularity.
To make this you will need;
- 1 pear (seeds out)
- 1 banana
- 1 cup of pineapples
- 1 handful of spinach
- 1 apple (seeds out)
- water or milk
Spinach – Spinach is a low-calorie food, which is beneficial when you’re trying to reduce your calorie intake for weight loss. Just 1 cup of spinach is only 7 calories! Spinach is also an excellent source of fibre which aids in digestion and makes you feel full for longer (1).
Pineapple – There are a range of pineapple benefits including speeding up your metabolism and digestion for weight loss due to the Manganese and Thiamin it has which enhances energy production (1). As well as a relatively low-calorie content, pineapples have the ability to make you feel fuller for longer.
Pear – Pears are amazing fruits in both their overall health benefits and their role in natural weight loss. Pears are high in fibre, containing nearly 20% of the body’s daily suggested amount. Furthermore, pears contain several vitamins, minerals, and antioxidants that help protect the body from free radicals.
Banana – Bananas contain B6 which helps the body to use and store energy from protein and carbohydrates in food. It also contains a complex fibre (known as pectins) which helps normalize the rate of carbohydrate digestion and moderates the impact of banana consumption on our blood sugar.
Apple*- Research has shown there is an abundance of lovely phytonutrients that are extremely beneficial for overall health (2). Moreover, in terms of weight loss, it contains a lot of water and 4.4 grams of fibre in a medium apple, which on the plus side it can be quite filling.
*Note – You must take care whilst using certain fruits to make the smoothie as certain seeds can be poisonous for the body and should NOT be ingested. These seeds include apple seeds, cherry seeds, peach seeds, apricot seeds, and plum pits.
2. The Kale Fruit Blast
This refreshing smoothie is guaranteed to help those pounds melt away! It provides key nutrients to aid in flushing toxins out of the body, increasing metabolism, and providing you with all the amazing benefits that aid in weight loss!
To make this you will need;
- 1 Banana
- 2 handfuls of kale
- 1 cup of green grapes
- 1 cup of cantaloupe
- 1/8 cup of cashews
- 1 handful of strawberries
- a liquid of your choice (either milk or water)
Kale – This leafy green vegetable is packed with vitamins A, C and K, as well as calcium, potassium, protein, fibre, fatty acids, and antioxidants, which are key to protecting the body against infection, and promoting healthy skin, bones and muscles (3,4). It contains pre-biotic nutrients which are key to digestive health as it supports the growth of desirable bacteria within our digestive tract. What is more, kale plays a key role in supporting the body’s detoxification processes as it contains powerful detoxification properties that aid in removing toxins from the body at a genetic level (5).
Banana – As previously stated, bananas help in regulating blood sugar and aiding in healthy digestion for weight loss. Bananas are also a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function (6)
Green grapes – Grapes are packed with vitamin B2 (riboflavin), which helps the body release energy from food (the more energy you release, the more weight you lose!). The phytonutrients in grapes make it amazing for cardiovascular health, regulating blood sugar, anti-aging, and cognitive health.
Cantaloupe – Cantaloupe is an excellent source of vitamin A, C, B1, B3, B6, folate, magnesium, and potassium, which help in reducing inflammation, reduce oxidative stress within the body, and improve insulin and blood sugar metabolism (7).
Strawberries – Alongside vitamin C, strawberries provide us with other key antioxidants and anti-inflammatory nutrients. They an excellent source of manganese—a mineral that plays a key antioxidant role. The seeds of strawberries are also a good source of omega 3 fatty acids, which aid in preventing cardiovascular disease (8)
Cashews – Not only do cashews have a lower fat content than most other nuts, but approximately 82% of their fat is also unsaturated fatty acids. In addition, about 66% of this unsaturated fatty acid content is monounsaturated fats, key for a healthy heart. Furthermore, cashews contain magnesium which is essential for regulating the metabolism of fat and carbohydrates, which may help you lose weight.
Water – The more water you drink, the more you feel full so the more weight you lose! 😉
3. The Tropical Island Blast
This creamy smoothie will leave you feeling energized and ready for the day!
To make this, you will need:
- 1 medium banana
- 1/2 an Avocado
- 1 Mango
- A handful of Spinach or Kale
- Pumpkin Seeds
- 200ml Coconut milk or water
Avocado – Avocado is packed full of omega fatty acids, phytosterols, tocopherols, and squalene, essential for reducing inflammation, and fighting the effects of aging. Studies have also found a positive link between avocados and the reduction of LDL cholesterol (9). Avocados are also a key component in regulating muscle activity and protecting the body from cardiovascular diseases due to its high potassium levels. In addition, this energy-dense fruit aids in weight loss by making you feel fuller for longer, thus reducing compulsive and binge eating (10). In fact, it has been found that individuals that consumed avocado on a regular basis gained significantly less weight than non-consumers (11).
Mango – Mangos are high in vitamin C, a key component in counteracting oxidative stress (12), as well as an important source of potassium, fibre, and vitamins (13). Several studies have shown that phytochemicals contained in mango play an anti-inflammatory role in several chronic pathological disorders associated with inflammatory responses (14). Plus the high presence of selenium in mangos aid in the prevention of cell damage, lower the risk of some cancers and preventing mental decline.
Pumpkin Seeds – The richness in protein, fibers, minerals, and polyunsaturated fatty acids within pumpkin seeds have earned this food the name of superfood.
Healthy Smoothie Tips
The most important thing about making smoothies is keeping it simple. Sure, you want the best in a smoothie and reap all its benefits, but to get the pure benefits of a smoothie requires fewer ingredients, otherwise, it could end up not tasting very nice due to all the varieties of food, and being very expensive!
When I make my smoothies, I always use this method;
- 50% veg (usually leafy greens)
- 50% fruit (any and a maximum of 2)
- A liquid (water or milk usually 200ml to 400ml)
- A superfood (such as chia seeds, pumpkin seeds, nuts, or spirulina. However, superfoods are optional)
In terms of smoothie prep..
I found that prepping the ingredients beforehand for when hunger strikes is a must! One of the easiest ways to prep for this ahead of time is to cut up the fruits into freezer bags, or meal prep containers you are going to use and put them in the freezer. That way, when hunger strikes they’re ready to go! This has added benefits because using frozen fruits in smoothies not only helps give it a thicker texture it also tastes DELICIOUS!!! 😛
Investing in good smoothie jars are a big help too! As well as good quality straws. I often drink my smoothies on the go, so for me, smoothie jars are a Godsend! Lastly, and the MOST important, is investing in a high-quality blender. it’s seriously one of the best kitchen investments you will ever make as it makes your life soo much easier! The Nutribullet is BY FAR MY FAVE!