Desizeme - Dieting, Weight Loss, Calorie Control

Snacks are important because they control hunger between meals and can provide extra nutrients for a balanced diet. Snacking on the wrong foods can really blow a diet and add heaps of extra calories with very little real nutrition. This can destroy weight loss plans and is the reason why most diets fail, especially long-term.

Adults should look to homemade smoothies to provide quick and easy wholesome snacks. Home made smoothies can be can be very interesting, appealing, easy to make and taste great.

They are quick to prepare and very versatile as you can use a variety of herbs, fruits, protein supplements and natural whey to provide low cal, low carb and high protein, high fiber versions that will stave off the hunger between meals.

Forget about the kids stuff and boring fast food versions make your own using fresh ingredients that you love. This article will show you how to make wonderful adult smoothies that are works of art - full of color, texture, protein and wonderful varieties of flavors.

Smoothies provide fabulous healthy, wholesome snacks in a couple of minutes. Your food processor or blender does all the work for you. The fruit ingredients can be pre-chopped and stored in the refrigerator - or you can use frozen fruit is the fresh one are out of season (for example berries and mango).

Smoothies are a great meal replacement for adults trying to lose weight. See the huge set of great recipes in this article. Source: Public Domain

What are Healthy Smoothies

Healthy smoothies are made with milk, soy or fruit juice into which are blended whole fruits, nuts herbs, eggs honey, vegetables, protein sources and many other wholesome ingredients. Smoothie recipes can include many sources of protein such as eggs, nuts, milk, whey (fresh and dried), yogurt, soy milk, tofu, and various protein powder supplements ( see How to Make a Protein Shake). Fruits are rich in fibre, natural sugars vitamins and minerals. Fruits also contain antioxidants, phytonutrients and enzymes that help digestion. Smoothies are very easily digested.

Fruit

Fruit is one common ingredients that adds fiber, vitamins and minerals. Fruit such as kiwi fruit, avocados, bananas, watermelon, pineapple, cantaloupe, cranberries, blueberries, strawberries, papayas, oranges and mangoes are rich in vitamin C, other vitamins and minerals and antioxidant that boosts your immune system. Bananas, which are very popular in smoothies, are rich in manganese and potassium. Tropical fruits such as mangoes and papayas are rich in vitamin A, and avocado is rich in vitamin B6, vitamin K and folate.

Dairy

You can ensure your home made smoothie is full of calcium by adding low-fat dairy products to the fluid base for the smoothie. You can add skim milk powder or low-fat yogurt to boost the thickness to your smoothies while adding lots of Vitamin D and calcium. Milk is rich in vitamins and many nutrients such as phosphorus, riboflavin and other B-group vitamins, and iron. Yogurt adds extra vitamin B-12 and riboflavin.

Dairy Substitutes for Smoothies

Many milk substitutes can be used include liquids made from hemp seeds, almonds, rice, soy, oats and coconuts. These add healthy alternatives to those who want to eliminate dairy products.

Protein

You can pack more protein and other nutrients into your smoothie by adding soy milk, tofu, eggs, peanut butter, yogurt, nuts or granola to your smoothies. Sprinkling various nuts on top or into the smoothie adds extra minerals to your smoothie, including zinc, phosphorus and manganese. Granola and rolled oats will provide fiber, magnesium, complex carbohydrate, phosphorus and manganese. Fortified soy milk often includes calcium, vitamin D and riboflavin. For a tasty protein shake, simply blend bananas, chocolate soy milk and peanut butter. Homemade whey. whey powder and protein powder supplements can be added to smoothies (see ).

How to Make Healthy Smoothies

Smoothies are easy to make. Basically all you are a food processor or blender, fruits of your choice, liquids such as milk or fruit juice, extra ingredients and ice if you want to cool them down quickly and thicken them. You can use fresh (preferred) or frozen fruits, fresh sources of protein such as eggs, whey extracted from skim milk, protein powder, flax seed oil, wheat germ, nuts and various other sources of protein.

To make your smoothie, simply put all the ingredients in a blender and blend until the mixture is creamy and thick. Don't overdo the blending - leaving some texture in it provides interest, but some people like their smoothies super smooth - it is your preference.

If you need a sweetener, despite the sweetness of the fruit, you can use honey, brown sugar, stevia or maple syrup.

Huge List of Adult Smoothie Ideas

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Banana Smoothie Recipe

1/2 teaspoon of honey

1/2 cup ice (optional)

1/2 teaspoon almond extract, optional

1/2 teaspoon vanilla extract, optional

1 peeled and sliced medium banana

1 1/2 cups skim, or low fat milk, or Soy Milk

Blueberry and Orange Smoothie

1 teaspoon pure vanilla extract

1/2 cup milk

1/2 cup orange juice

1 tub (8 ounce) low-fat vanilla yogurt

2 1/2 cups fresh or frozen blueberries

Spinach Smoothie

1 teaspoon almond powder

1 tablespoon of ground flax,

1/2 cup frozen blueberries,

1 small banana peeled

1-2 cups of spinach or similar (optional steam greens for 5-10 minutes to aid digestion)

Related Articles about Smoothies

The classic green smoothie is very healthy - learn why here. Source: Public DomainMangoes are the classic fruit for healthy smoothies. See the fabulous collection of smoothie recipes in this article. Source: Public DomainMost Smoothies contain lots of fat, sugar and calories. But you can make healthy smoothies using whole fruit that contains a lot of fiber and can be sustaining suppress appetites . Source: Public DomainSmoothies offer a quick 'meal in a glass'. Made with healthy ingredients they can be very effective for losing weight . Source: Public DomainThe famous green smoothies are healthy and are full of fiber and vitamins. Source: Public DomainReplace some of your cocktails with healthy smoothies - Cheers!. Source: Public DomainKiwi Fruit smoothie is so delicious and very good for you with low calories and high fiber. Source: Public DomainDelicious strawberry smoothie to die for. Source: Public DomainLovely healthy green smoothie can help you lose weight via meal replacement. Source: Public DomainBeetroot, lime, lemon and carrot smoothie is a healthy between meal snack. Source: Public Domain