Can either be made in the morning or the night before. Freeze overnight for a slushee in the morning!
Check full recipe for how to be full for a good few hours
Smoothies can be a perfect meal packed with fibre, iron, folate, vitamin C, polyunsaturated fats, protein and many more goodness!
Vegetables (~1 cup; ≥60% total volume): Kale, spinach, cucumber, carrot, tomato or others
Fruit (~3/4 cup; ≤40% total volume): banana, berries, apple or others to your liking
Trust me, the sweetness from fruit will overpower any veggies you add, so you don’t need much!
Protein: Greek yoghurt (any flavour), whey protein powder
Cacao powder (for chocolate smoothie)
Maple syrup or honey
Lemon juice, freshly squeezed or bottled
Rinse, peel, and chop all ingredients into chunks
Add all ingredients into blender
Blend until all ingredients become one consistency
Compared to vegetables, fruit have a slightly higher sugar content. While the amount is negligible from a weight management perspective, we should always prioritise vegetables as they’re generally lower in sugar, and denser in fibre and micronutrients.
Protein is important in meals to give satiety (sustained fullness), so that you’re not hungry within 5 minutes. It’s also important for tissue building and repair (e.g. hair, muscles, and nails) and is a main pre-cursor for neurotransmitters such as serotonin.