For a low calorie, low fat, high protein, high fibre, delicious, nutritious (and filling!) snack or breakfast. blend up your favourite combination of any of the following:
Blackberries – frozen
Raspberries – frozen
Barley grass or spirulina powder
Courgette (I chop mine into slices and freeze in a bag lying flat)
Green beans – I use frozen – no washing or cutting required, cheaper and make the smoothie colder
Cucumber – don’t over-do as it comes through quite strong
Banana – Cut a banana into about 8 slices and freeze in a freezer bag, lying flat
Lettuce – Makes it bulkier and quite creamy
Bok/pak choy – again, don’t over-do
Fresh or powdered ginger
Chopped apple – I freeze small chunks of cooking apple
Cranberries – frozen
Cinnamon – I use about 1/2 tsp
Vanilla essence – or other essences – I use 1/2 tsp. Aim for a natural brand (without propylene glyco).
Wheat bran or wheat germ – for added bulk and health benefits, about 1 Tbsp
A sprinkle of desiccated coconut
Stevia powder – I use about 1/4 tsp concentrated
Whey or pea protein powder
Ice – about 3-4 cubes (depending how many frozen fruit/veges you’re using, you may not need any)
Cold peppermint tea – or other fruit or herbal tea, chilled overnight (thanks Nic for the idea!)
A pinch of xanthum (or guar) gum to thicken – vital to make it thick enough vary to try different ‘thickness’ factor
Your own imagination…
Pictured above (for those of you not keen on the veges!) is an ‘Apple-berry’ smoothie containing -
1/2 chopped apple
About 10 frozen cranberries
1/2 cup raspberries
Scoop Chocolate whey powder
Pinch stevia powder
and omega 3 seed mix.
Blend thoroughly to get lots of air through it and you will have a massive, delicious bowl of nutrition that’s super low in calories!
It should be so thick you need to eat it with a spoon. It doesn’t have much ‘chew factor’ (which is why seeds/coconut adds a nice element) and it certainly has fibre and satiety!
Note – if you’re not used to eating much fibre, I recommend you gradually increasing your intake to allow your body to get used to it, rather than increasing your fibre intake suddenly.
The stevia, essence and protein powder helps kill the ‘green vege’ taste, you can cram a lot of veges in there without really noticing!
I have a smoothie bowl most mornings before or after my workout and it keeps me full and satisfied while I get ready and travel to the gym.
It’s a great healthy start to the day!