LOW-FAT SMOOTHIES
If you’re looking for some great recipes to help you burn fat and get skinny, this section is for you. Though nearly all fruits and vegetables are fat-free or have only healthful fats, some vegetables are particularly low in the bad stuff contributing to that spare tire, which constantly attempts to settle around your waist.
Since many people make smoothies with milk or yogurt to boost flavor and protein levels, this is where you need to pay special attention. Since all-fruit or veggie-only smoothies are fat-free, this chapter is going to concentrate specifically on smoothies that contain other ingredients, so you can learn what non-produce ingredients are good to use as part of a low-fat diet.
The first ingredient that adds a ton of fat is full-fat yogurt. Instead, try low-fat Greek yogurt. It will add a nice protein boost and will lend an extremely rich, creamy texture to your smoothies. If you just like to add a splash or two of milk, try switching from full-fat, whole cow’s milk to skim milk. Original or vanilla almond milk is another great alternative: it’s lower in fat, higher in protein, and lends a mildly nutty flavor. Finally, if you insist on adding protein powder to your smoothie, make sure that it’s low fat or fat-free.
Veggie Delite xxx
This recipe contains no fat at all and is packed with phytonutrients, heart-healthful chlorophyll, and even capsaicin, that sugar-regulating superstar. The yummy, veggie flavor is like vegetable juice, but all pumped up!
• 1 tomato
• 4 basil leaves
• 1 carrot
• 1 bell pepper, de-stemmed
• 1/2 cup water
• 1 teaspoon horseradish
• 1/4 teaspoon cayenne
• 1 pinch sea salt and cracked black pepper
(optional)
Blend all ingredients together and enjoy!
Yield: About 2 cups.
The Dish on Full-Spectrum, Unprocessed Sea Salt
The Good: Salt has been demonized over the past few decades, but the truth of the matter is that your body needs a certain amount of sodium. Not processed white table salt—only natural sea salt. Sea salt offers sodium as well as many other trace minerals that your body requires to function properly. Used in moderation, sea salt is beneficial for most people and adds flavor to savory smoothies.
The Bad: If you have high blood pressure, kidney problems, or other health issues, make sure that you consult your doctor before you add salt to your diet.
Recovery Tonic xxx
Rich in potassium, calcium, and antioxidants, this smoothie even contains protein and omega-3s, so it makes a super recovery drink after you work out!
• 1 red potato
• 1 cup spinach
• 1 cucumber, quartered
• 1 yellow squash
• 1 stalk celery• 1 cup broccoli florets
Cut the red potato into 1-inch pieces.
Blend all ingredients and enjoy.
Yield: About 3 cups.
Green Beet Smoothie xxx
Rich in vitamins A, C, E, and K, this smoothie is fantastic if you’re trying to add nutrients without loading up on calories and fat.
• 1 carrot with greens
• 1 yellow beet
• 2 celery stalks
• 1 cucumber, quartered
• 1 green bell pepper, de-stemmed
Blend all ingredients together and drink immediately.
Yield: About 3 cups.
Veggie Vitae xxx
Another nutritionally dense, fat-free smoothie, this one has a lighter flavor and makes a great afternoon refresher.
• 1 cup spinach
• 3 carrots with greens
• 1 small cucumber, quartered
• 1/2 apple, cored and quartered
• 2 stalks celery
• 1/2 cup water or apple juice
Blend all ingredients and enjoy.
Yield: About 3 cups.
Beet Juice Supreme xxx
Not everyone appreciates the exceptional, nutritional value of beets, and if you don’t, you’re really missing out! The betalain plays a key role in cellular detoxification, and the antioxidants fight all kinds of diseases. This brightly colored, veggie-flavored juice has a subtle sweetness you’ll find delightful!
• 1 beet
• 2 stalks celery
• 1 tomato
• 1 cucumber, quartered
Blend all ingredients together. Add 1/2 cup water if you need a bit more liquid.
Yield: About 2 cups.