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5 Healthy Smoothie Recipes + tips for making your own

We are bringing you super-refreshing and healthy smoothies that will help you bring down the summer heat.

June 24, 2019
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5 Healthy Smoothie Recipes + tips for making your own

Summer is coming, temperatures are rising, and we are all looking for a way to freshen up after the hard workout.

Don’t grab an ice cream or some other sugar-filled sweet, no matter how cool and refreshing it might be. We are bringing you super-refreshing and healthy smoothies that will help you bring down the summer heat.

First off, let’s go through some basic information on what makes a healthy smoothie. Often, you will try to find some healthy smoothie recipes only to find they consist mainly of fresh and dried fruit, sometimes even with added honey. Although those foods are not necessarily unhealthy, such smoothie will definitely be packed with sugar. If you are trying to cut carbs, that is not the food you want to consume. Even if you are not trying to lose weight, you should consider what that amount of sugar does to your body.

So, what is a healthy smoothie? The one that will provide you with enough of healthy greens, low sugar and some proteins and a lot of refreshment! The key word here is ‘’greens’’ - green vegetable smoothies are all over the social media lately, and for a good reason. By consuming green smoothies, you will consume more leafy green vegetables, and that is the most healthy food on the planet! Add some protein source in your smoothie, and you can get a great muscle building meal that will help you refreshen after the workout!

Keep reading to see 5 healthy smoothie recipes and tips on how to make your own green smoothie!

P.s. Keep in mind that directions for preparing a smoothie are always the same - add all ingredients in a blender and blend until smooth!

Popeye’s avocado-spinach smoothie

Do you remember favorite cartoon character that would gain his strength from eating spinach? Well, this keto smoothie is Popeye’s secret!

  • ½ medium avocado

  • ½ cup fresh spinach

  • ¼ cup whey protein powder (unflavored)

  • ½ cup coconut milk + 1/2 cup water

  • 5-8 drops liquid stevia extract (or a pinch of stevia powder)

  • ½ cup of ice cubes

  • Juice of one lemon

Zucchini (yes, zucchini) smoothie

It may be surprising, but zucchini is a great ingredient for green smoothies. Once blended, it will give a nice texture and gentle flavor to your smoothie.

  • 1 medium frozen banana

  • 1 medium zucchini

  • ½ cup of unsweetened almond milk

  • ½ cup of ice cubes + water if needed

  • 2 tablespoons of hemp seeds

  • If needed, 5-8 drops liquid stevia extract (or a pinch of stevia powder)

  • Juice of one lemon

Aromatic ginger smoothie

This is a low-carb smoothie with a ginger twist!

  • ¼ avocado

  • ½ cup of spinach

  • ⅓ cup of coconut milk

  • ⅔ cup of water

  • ½ cup of ice cubes

  • 2 tablespoons of lime juice

  • 2 tablespoon of freshly grated ginger

Strawberry-lettuce smoothie

For those days when you just need a little bit of extra fruit, grab this leafy smoothie! Lettuces can have a strong flavor, but lemon neutralizes it!

  • 1 cup of frozen strawberries

  • 1 small banana

  • ½ lettuce

  • 1 ½ cup of water

  • Juice of one lemon

Hulk smoothie

This vegetable monster smoothie is as green as it goes in a smoothie world, and it’s also suitable for a low carb diet. Dare to try it!

  • ½ cup of mangold

  • ½ cup of iceberg lettuce

  • ½ cup of spinach

  • ½ cup of kale

  • 1 cucumber

  • 1 green apple

  • 200 ml of greek yogurt

  • 100 ml of water

  • 1 tablespoon of chia seeds

  • Juice of one lemon

  • 5-8 drops liquid stevia extract (or a pinch of stevia powder)

Tips on how to make your own green smoothie

Keep in mind that you want to keep your smoothie healthy and, if possible, muscle building meal (because, why not?). The Wholesome Fork brings 10 rules for making healthy smoothies, and we are adding some of our own thought on them. Follow these rules, and be sure that you will end up with delicious, refreshing, healthy green smoothies. 

1. Use a healthy liquid base

Don’t use fruit juice for the liquid base, that way you will add a lot of sugar and no fibers in your smoothie. Use water, ice, or unsweetened plant milk for your smoothie base.

2.  Opt for low-sugar fruits

Although you will find a lot of smoothie recipes with banana or mango as the main ingredient, we advise you to opt for fruits that are lower in sugar. Strawberries, raspberries, blackberries, or frozen fruit mix are always a better choice.

3. Greens are the most important ingredient

Green smoothies are not healthy because of the color. Making a smoothie full of fruits that are high in sugar and then adding a few leaves of spinach is not the point. Add as many greens as possible.

4. Make it protein

Adding some plant proteins (such as hemp protein), greek yogurt, nuts or even cottage cheese will make you feel full longer, and help you increase your daily protein intake. You can also add whey protein powder or vegan substitute.

5. Add some fibers

Fibers will also make you feel full longer, so consider adding some chia or flax seeds in your smoothie. Just don’t add too much because your smoothie may turn into pudding!

6.  Be careful with sweeteners

Adding a lot of greens will mean smoothie will not be as sweet as it would be with a lot of fruits. Adding a few drops of liquid stevia, or just a pinch of stevia powder will give you sweetness without sugar. It may take some time for you to get used to the taste of stevia, but your ripped abs will be forever grateful!

TAKEAWAY

Green smoothies earned they fame for a reason, but you must be careful about ingredients, or else you will end up with a sugar-packed drink. Follow tips on for creating your own green smoothie and refreshen yourself on a healthy way this summer.

If you need more healthy recipes, check out Madbarz Nutrition guide in Madbarz Premium and keep your summer body all year long!

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