Smoothies, a fixture of juice bars and cafes around the country, are made with fresh ingredients and taste great. But can they help you lose weight? That depends on what goes into them and how you use them, but it’s definitely possible to gradually and healthfully shed pounds with the aid of low-sugar smoothies. To make a filling smoothie that’s still relatively low in calories, start with a high-protein base. According to a research review published in the “American Journal of Clinical Nutrition” in 2008, protein is more filling than either carbohydrates, making it a smart choice for weight loss. A 6-ounce container of nonfat, plain Greek yogurt makes a neutral base and has only 100 calories with 18 grams of protein. Soft, silken tofu will make a thicker smoothie. A generous 200-gram slice has 110 calories and nearly 10 grams of protein.
Adding the avocado boosts absorption of beneficial carotenoids in the greens. It also slows the digestion of the smoothie, which helps to maintain blood sugar and keep you satisfied longer….meaning this smoothie can be a meal in itself. This recipe serves 3-4, so cut in portions down for one servine.
- 3 cups water
- 2 tablespoons whole chia seeds
- 1/2 cup freshly squeezed lemon juice
- 1 to 2-inch piece fresh ginger
- 2 cups frozen cherries
- 1 cup frozen blueberries
- 1 peeled mandarin orange or 1 cup frozen mango
- 1 avocado (optional)
- 1/2 bunch collard greens
- 1/2 bunch kale
Add the water, chia seeds, lemon juice, and ginger to a high-powered blender. Blend on high until the chia seeds are pureed. Then add the cherries, blueberries, and peeled orange. Blend again until smooth and creamy. Then add the greens and blend until combined. Source: www.NourishingMeals.com.