Weight loss has become a major concern of every American today. People follow a balanced diet and regular exercise to control and reduce their weight. But sometimes breakfast and lunch do not provide or fulfill the requirement of nutrition to the body. In that situation, a nutritious smoothie is a wonderful option to replace your less-nutritious foods.
Now the question arises – What is a smoothie?; Can we prepare it at home?; Which is more effective and healthy?- homemade or purchased; What Ingredients will support the flat belly and weight loss?; What are the health benefits of smoothies?; etc.
So guys, relax and calm your mind. To get all the answers popping into your head, you need to read this informative article. It consists of all the essential facts and smoothies recipes you desire to know.
What Is A Smoothie?
Smoothie is a versatile, valuable, and healthy drink. It is made by blending fruits(banana, apple, berry, strawberry, etc.), vegetables(spinach, arugula, kale), yogurt, nuts(walnuts, peanut, almonds), seeds(chia seed, soy seed), non-dairy or dairy milk(coconut milk, milk), nutritional and herbal supplements(vitamin or mineral or matcha powder), herbs and spices(ginger, cinnamon, basil, parsley) and many other healthy ingredients. It has a thick and creamy texture overloaded with vitamins, minerals, carbohydrates, dietary fibers, and many more nutrients that promote weight loss. It is a fantastic brew that can be taken as breakfast or a snack.
There are three types/categories of smoothies-
- Fruit Smoothie– contains fruit pulps, juice, or water/milk.
- Protein Smoothie– contains any one fruit/vegetable and, most importantly, protein powder, Greek yogurt, and silken tofu.
- Green smoothie– contains green leafy vegetables, water/milk.
Benefits of Smoothies
- It helps in improving digestion and digestive function.
- The presence of nutrients in raw fruits and vegetables reduces the risk of heart disease, mental issues, osteoporosis, obesity, and diabetes.
- It promotes healthy immune function.
- It helps you manage your unnecessary food cravings.
- A great replacement meal and offers to maintain the nutritional balance in the body.
- The antioxidants present in fruits and vegetables reduce inflammation in the body.
- It is the perfect and healthy drink to keep your body hydrated and healthy.
- It also improves and uplifts your mood.
- It gives all the daily doses of nutrients and energy needed by the human body.
- It also helps keep your nails, skin, and hair shiny and glowing.
- It helps in increasing metabolism and burning fat.
8 Smoothie Recipes to Get a Flat stomach/Belly
1. Kale Recharge Smoothie
This veggie smoothie is full of nutrients that help in nourishing the body cells. It contains fiber, antioxidants, vitamins (A, B, C, and K), Iron, and Calcium. The weight loss smoothie recipe is perfect for your breakfast and snack time. The combination of fruits and veggies is amazingly made to promote weight loss.
No of people to be served- 3
Ingredients required
- Ripe banana(frozen)- 1
- Spinach(loosely packed)- ¾ cups
- Curly Kale- ¾ cups
- Chopped carrots- ½ cup
- Chopped/grated- 1 tablespoon
- Fresh parsley/cilantro- 1 tablespoon
- Lime juice- 1 tablespoon
- Water- 8 ounces
- Ice cubes- 3-4 cubes
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of smoothy gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 58 kcal
- Cares 14g
- Fat- 0g
- Protein- 2g
- Fiber- 3g
Benefits
- It helps flush out bloating/excess sodium from the body and makes you feel lighter and more comfortable.
- It promotes collagen formation that results in healthy and glowing skin.
- The antioxidant helps to rejuvenate and recharge cells of the body.
- It also protects the cells from harmful and hazardous free radicals.
- Kale present in the smoothie prevents constipation and promotes a healthy digestive tract.
- Vitamin E, C, and zinc play an essential role in kale for eye health.
2. Raspberry Chocolate Smoothie
It is a delicious chocolate healthy dessert smoothie to start your day. Every sip has plenty of vitamins, minerals, proteins, fats, and many other nutrients that help your body to increase the energy level. The combination of banana, spinach, raspberry, and coconut milk makes it tastier and healthier. The ingredients have antioxidant and anti-inflammatory components to fight disease and control it within the body. Do not forget to add this delicious and creamy smoothie to your diet.
No. of people to be served- 2
Ingredients required
- Ripe banana- 1
- Spinach- 1 cup
- Raspberry- 1 cup
- Almond or cashew nut butter- 2 tablespoons
- Coconut milk- 10 oz
- Protein powder ( plant-based) – 1 scoop
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of smoothy gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 391 kcal
- Fat-25g
- Carbs-38g
- Fiber- 12g
- Protein- 34g
- Iron- 3mg
Benefits
- Reduce the problem of inflammation.
- Regulate blood pressure.
- An effective drink to add to your diet for weight loss and a slim waistline.
- Lowers the harmful LDL cholesterol level in the body.
- It also helps in lowering the risk of cancer.
- Prevent stroke and heart disease.
- Helps in anti-aging.
3. Peanut Butter Blueberry Banana Smoothie
This Smoothie is loaded with nutritional value. It contains omega3 fatty acids, electrolytes, calcium, and protein. It has an ultra-creamy texture rich in blueberries, peanut butter, and silk vanilla oat milk. Peanut butter blueberry banana smoothie contains all those fruits that no one can resist. This vegan-friendly smoothie has excellent health benefits. You can add this smoothie as a part of your weight loss diet. It is a unique and healthy breakfast smoothie to start your morning.
No. of people to be served- 2
Ingredients required
- Banana- 1
- Silk oat milk/ coconut milk- ½ cup
- Hemp seeds- 2 tablespoon
- Spinach- 1 handful
- Peanut butter- 2 tablespoon
- Blueberry- 1 cup
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of the smoothie becomes creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 219.5 kcal
- Fats- 6g
- Carbs- 32.4g
- Protein- 13.2g
- Fibre- 3.8g
- Sodium- 106.6 mg
- Potassium- 552.4mg
Benefits
- Excellent source of protein and antioxidants to keep you moving throughout the day.
- It has 50% more calcium than any other dairy product.
- A healthy drink to lose weight.
- Reduce the risk of heart-related diseases.
- Improve memory and cognitive function.
- Blueberries contain anthocyanin compounds that have antioxidant and anti-inflammatory effects.
4.Green Spirulina Smoothie
Spirulina smoothie is one of the healthy and effective smoothie recipes that help flatten your belly fats and lose extra fat from your body. However, spirulina tastes unpleasant like seaweed. When combined with fruits and veggies, its taste somewhat becomes undetectable in the smoothie. This nutritious smoothie is gluten-free and dairy-free. It has a blend of bananas, spinach, mango, and orange, making the smoothie healthy and tasty. This five-minute smoothie recipe is concentrated on vitamins and minerals that help detoxify your body. Grab this Green Spirulina Smoothie and start your day feeling fresh and energetic.
No. of people to be served- 2
Ingredients required
- Frozen banana-1
- Frozen mango- 1 cup
- Fresh spinach- 2 cups
- Spirulina powder- 1 tablespoon
- Natural orange juice- ½ cup
- Plant milk of choice (oat milk, almond, cashew, soy, rice, etc.)- ½ cup
- Avocado/almond butter- 1 tablespoon
- Vanilla plant-based protein powder- 2 scoop
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of the smoothie gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories-188 kcal
- Fats- 0g
- Carbs- 28g
- Protein- 2.5g
- Fiber- 3g
Benefits
- It is high in vitamin B and minerals like iodine, beta-carotene, iron, and manganese.
- It is a good source of antioxidants too.
- A perfect smoothie to flatten your belly.
- It can be used both as breakfast and snack.
- Boost memory and cognitive function.
- Help in giving relief from body pain and aches.
- Help in reducing the cholesterol level in the body.
- Improves cardiovascular health.
5. Vegan Wild Blueberry Cauliflower Smoothie
This smoothie is perfect for winter monks and any other time of the year. If you are in a rush, you can have this smoothie which takes less than five minutes to prepare. The combination of blueberries, yogurt, cashew milk, and peanut butter in a smoothie makes it healthy and mouth-watering. Vegan wild blueberry cauliflower smoothie is an excellent source of wellbeing and brain.
No. of people to be served- 2
Ingredients required
- Unsweetened cashew milk- 3/4
- Plain cashew yogurt- ½ cup
- Frozen wild blueberries- ¾ cup
- Frozen strawberries- ¼ cup
- Cauliflower florets and coarsely chopped- ½ cup
- Powdered peanut butter- 5 tablespoons
- Vanilla extract- 1 tablespoon
- Maple syrup- 2 teaspoons
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of the smoothie gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 340 kcal
- Fats- 11g
- Carbs- 48g
- Protein-16g
- Fiber- 6g
- Cholesterol- 0g
Benefits
- It helps to keep your stomach full for a longer time.
- It contains anthocyanins that are good and beneficial for body health.
- Loaded with antioxidants.
- A low-calorie delight.
- Improves learning, memory, and brain development
- Helps in supporting the cardiovascular process.
- Helps in slowing down aging.
- Take care of problems related to the stomach like infection, constipation, etc.
6. Almond and Chocolate covered Strawberries Smoothie
This healthy and protein-rich smoothie helps to boost your immunity. Almond and chocolate-covered strawberries smoothie is a very healthy snack as it contains minerals, vitamins that your body needs. The ingredients present in the smoothie recipe can significantly transform your body, like glowy skin, healthy hair, and many more. Despite their high-calorie content, this strawberry smoothie is an effective recipe to lose weight and get a flat belly.
No. of people to be served- 2
Ingredients required
- Sliced fresh organic strawberries- ¾ cup
- Small fully-ripened banana, sliced and frozen- 1/2
- ice cubes- 2
- unsweetened vanilla almond milk- ½ cup
- Plain organic Greek yogurt- ¼ cup
- Natural almond butter, no salt added- 1½ tablespoon
- Unsweetened cocoa powder made with fair trade cocoa beans- 1½ tablespoons
- Pinch of sea salt
- For garnishing: unsweetened cocoa powder, toasted natural almonds, and strawberry
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of the smoothie gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 250 kcal
- Fats- 12g
- Carbs- 42.8g
- Protein- 10g
- Fiber- 3.4g
Benefits
- Chocolate's presence helps in boosting memory and brain development.
- Contains all the antioxidants components for health benefits.
- Helps in digestion and relieve lurking digestive issues.
- Keeps your body hydrated and healthy.
- Good source of potassium and sodium.
- Helps to replenish glycogen in the muscles.
- Contains gut-friendly probiotics.
7. Apple Cinnamon Smoothie
This smoothie looks not only delicious but also a quick, easy, and five-minute smoothie recipe for a great morning. It is perfect for breakfast and adds a bonus to any weight loss routine. It is a healthy alternative to apple, soy milk, and vanilla extract. The presence of cinnamon in the smoothie helps in reducing tummy fat as cinnamon is capable of suppressing appetite. This smoothie increases body metabolism that helps burn excessive stored stubborn fat of the body. It is a powerhouse of nutrition and nutritional components essential for anybody's needs. So pick this tempting smoothie and enjoy your weight loss process happily.
No. of people to be served- 2
Ingredients required
- Peeled and chopped Fuji apple- 1 cup
- Light vanilla soy milk- ¾ cup
- Fat-free vanilla greek yogurt- ¼ cup
- Cinnamon- ¼ tablespoon
- Vanilla extract- ⅛ tablespoon
- Natural no-calorie sweeteners(like Truvia)- 1 packet
- Crushed ice(or 5-8 ice cubes)- 1 cup
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of the smoothie becomes creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 219 kcal
- Fats- 7.6g
- Carbs- 26.8g
- Protein- 6g
- Fiber- 3.7g
Benefits
- Good for heart patients.
- A tasty and beneficial smoothie to lose weight.
- Contain phytonutrients that help in balancing blood sugar.
- Also suitable for the people following elimination diets.
- Sugar-free and gluten-free smoothie.
- Vegan-friendly smoothie recipe.
8. Carrot cake Protein Smoothie
This healthy and tempting protein smoothie is not only highly nutritious, but it also tastes the same as a carrot cake. It can be a good option for meal or snack replacement. It has vitamins, minerals, antioxidants, calcium, and other crucial healthy nutrition to keep your mind and body fit. It is a very easy and less time-consuming smoothie recipe. The combination of carrot, cashew milk, vanilla extract, and cinnamon in a smoothie is a perfect dessert for anyone who wants to lose weight and also craves to eat or drink something yummy and tasty. So guys, do not delay trying this healthy plus delicious carrot cake protein smoothie.
No. of people to be served- 2
Ingredients required
- Unsweetened cashew milk- 1 cup
- Vanilla protein powder- ⅓ cup
- Roughly chopped carrots – ½ cup
- Ice- 1 cup
- Vanilla extract- ½ tablespoon
- Cinnamon- ½ tablespoon
- Stevia to taste
- Unsweetened shredded coconut flakes optional- 1 tablespoon
Method to prepare
- Take the ingredients in a blender jar. Blend it till the consistency of smoothy gets creamy and soft.
- Stir the smoothie before serving.
Nutrient content per serving
- Calories- 250 kcal
- Fats- 15g
- Carbs- 16.2g
- Protein- 15.5g
- Fiber- 1.9g
- Cholesterol- 20g
- Sodium- 485.6g
- Potassium- 529.6g
Benefits
- Suitable for improving the health of the eye and heart.
- Helps to improve blood sugar problems.
- Excellent source of vitamin D, E, and calcium.
- Promote weight loss and a flat belly.
- Lower the risk of diabetes.
- Improves bone health.
- Help in repairing tissues and cells of the body.
- Low-calorie smoothie.
Points to Remember While Consuming A Smoothie
- Avoid packed and processed smoothies. Prefer homemade smoothie recipes.
- Do not add sugar or additional sweeteners.
- Do not forget to calculate and measure the ingredients you are using in the smoothie. This will help you get accurate nutritional value.
- In your breakfast, the smoothie should be rich in protein and fiber.
- Make sure your smoothie recipes contain low-sugar, low-fat, and low-carbohydrates for weight loss.
- Do not rely on smoothies every time. Eat your balanced diet too.
- Add varieties to your smoothie recipes.
- Avoid extracted protein powder. Try to use flaxseed, hemp seed, acai, or chlorella powder in your smoothie.
- Always use fresh fruits and vegetables.
- Do not forget to wash your veggies and fruits to eliminate germs and bacteria.
Conclusion
Smoothies are a perfect blend of nutrients. It contains all the essential and proper nutrition that your body requires to increase metabolism. These creamy and soft textured blended desserts promote health benefits in many aspects. One who is looking to lose or maintain weight can add these smoothies to their daily balanced diet to increase the nutritious value of the food.
Make sure you are using natural sweeteners. Always consult your doctor if you are allergic to any fruits or vegetables.
