Simple Healthy Smoothie Recipes for Adults, Low Carb, Low Fat Snacks for Weight Loss

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).

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.

© janderson99-HubPages

 Huge List of Adult Smoothie Ideas

---------------------------------

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)

1 cup cold water

Blueberry and Orange Low-cal 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

Just Berries Low-cal Smoothie

6 ounces calcium-fortified orange juice

4 ounces skim milk

1/4 cup berries

Chocolate Smoothie Recipe

3 ice cubes

1 tablespoon maple syrup

2 tablespoons unsweetened cocoa

1/2 ripe banana

1 cup low-fat milk

Pear and Rocket Smoothie With Ginger and Walnuts

3 ice cubes

2 - 4 tablespoons plain low-fat yogurt (to taste)

1 piece of fresh ginger, peeled

1 ripe pear, cored and peeled

1 tablespoon walnuts

1 cup rocket (or other salad greens), tightly packed

1/2 cup freshly squeezed orange juice

Beet and Mixed Berries Smoothie

Sliced orange for garnish (optional)

2 - 3 ice cubes

1 teaspoon honey or agave syrup

1/4 cup plain low-fat yogurt or low-fat coconut milk

1/2 cup diced beet, either raw or roasted

2 tablespoons granola

1 cup mixed frozen berries or blueberries

1/2 cup freshly squeezed orange juice

Orange, Pineapple, Carrot and Granola and Smoothie

2 ice cubes (optional)

1 carrot, peeled and sliced or diced (about 50 grams)

2 tablespoons granola (preferably homemade; adds and interesting texture)

1 cup fresh pineapple (or canned)

1/2 cup freshly squeezed orange juice


Peach and Berry Smoothies

1 cup of a combination of fresh or frozen peaches, blueberries and strawberries

Half a tub ( 4 ounces. of low-fat plain yogurt)

Puree 3/4 cup of 100 % fruit juice

Pineapple Banana Strawberry Smoothie

6 fresh strawberries

1 peeled banana

1 cup 100 % pineapple juice

1/2 cup of fresh pineapple in your blender

Kiwi Mango Smoothie with Greek Yogurt

1/2 cup of fresh or frozen mango chunks

1/2 cup of peeled fresh kiwi

1/4 cup of low-fat or nonfat Greek yogurt

Apple Blueberry Flax Smoothie

1/2 cup of fresh or frozen blueberries

Half a tub ( 4 ounces of low-fat plain yogurt)

1/2 cup 100 % apple juice

2 tablespoons of ground flaxseed

Honey and Citrus Smoothie

1 tablespoon of honey

1/2 cup of non-fat plain yogurt

1 orange, peeled

3/4 cup of 100 % orange of grapefruit juice

Tropical Honey Smoothie

1 tablespoon of honey

1/2 cup of non-fat plain yogurt

1/2 cup of 100 % pineapple juice

1 cup of your favourite tropical fruits such as mango, papaya, kiwi, pineapple and bananas

Peach, Pear, Honey Smoothie

1 tablespoon of honey

1/2 teaspoon cinnamon

1/2 cup of 100 % apple juice

1/2 cup of non-fat plain yogurt

1 whole pear, peach or nectarine

Kiwi, Mango, Papaya and Flax Seed Smoothie

2 tablespoon of flax seed

1/4 cup of non-fat plain yogurt.

1/2 cup of 100 % orange or pineapple juice

2 peeled kiwi fruits

half a papaya. peeled and chopped

Half a mango, peeled and chopped

Blueberry Banana Smoothie with Flax Seed

4-6 ice cubes

1/4 cup of skim milk

2 tablespoons of flax seed

1 peeled banana

1/2 cup fresh or frozen blueberries

Blood Orange, Cherry and Flax Smoothie

2 tablespoons ground flax seed

1/4 cup of plain nonfat yogurt

2 blood oranges

1/2 cup of fresh or frozen pitted cherries

Nectarine Watermelon Smoothie with Flaxseed

2 tablespoons of flaxseed

1/4 cup of skim milk and

1/2 cup of chopped seedless watermelon (or seeded)

1 nectarine sliced and peeled

Peanut Butter Banana

1/4 cup of plain yogurt

1/2 cup of 100 % fruit juice

1 tablespoon of peanut butter

10 ounces of skim or soy milk

Dark Chocolate Cherry Smoothie

1 tablespoon of melted dark chocolate

1/2 cup of frozen cherries

1/4 cup of plain yogurt

1/2 cup of 100 % fruit juice

Avocado Mango Lime Smoothie

Juice of half a lime

1/4 cup of low-fat plain yogurt.

1/2 cup of 100 % mango or pineapple juice

1/2 cup of fresh mango or frozen mango chunks

1/2 avocado

Cucumber Tomato Smoothie With Mint

1/2 cup of low-sodium tomato juice

1/4 cup of plain yogurt

1/2 cup of finely chopped peeled and seeded cucumber

mint leaves as garnish

Three Citrus Berry Smoothie

6-7 ice cubes

1/4 cup of blueberries

1/2 cup of 100 % orange juice

half of a peeled tangerine

half of a peeled orange

half of a peeled grapefruit

Non-Dairy Healthy Smoothie

1 tablespoon flax seeds

1 scoop of protein powder

1 cups mixed frozen berries (raspberries, strawberries, blueberries)

1 small ripe banana

1/4 plain yogurt

1 cup of milk substitute - almond, soy, rice, coconut, hemp seed

Strawberry Kiwi Smoothie

1 tablespoon of honey

6 ice cubes

3 peeled kiwi fruits

1 cup of fresh strawberries

1-1/2 cups of soy-based frozen yogurt

1 cup of 100 % orange juice

Just Fruit Smoothie

2 bananas

1/2 cup blueberries, peaches nectarines, mango

1 cup of fresh strawberries

1 cup of 100 % orange juice

Cranberry Berry Smoothie

mint leaves to garnish

6 ice cubes

1/2 cup of fresh blueberries

1 cup of fresh strawberries

1-1/2 cups soy-based frozen yogurt

1 cup of 100 % cranberry juice

Green Non-dairy Smoothie

1/2 cup of almond or soy milk

1/2 cup of honeydew melon cubes

2 peeled kiwi fruit

1/2 of an unpeeled green apple

1/2 cup of green grapes

Tofu Tropic Smoothie

1 teaspoon freshly grated lime zest

1/4 cup lime juice

3/4 cup silken tofu

1 1/2 cups pineapple juice

2 cups diced frozen mango

Green Tea Smoothie

2 teaspoons honey

1 medium ripe avocado

1 1/2 cups strong brewed green tea, cooled

2 packed cups baby spinach

3 cups frozen white grapes

Pomegranate Berry Smoothie

1/2 cup water

1/2 cup non-fat cottage cheese

1 medium banana

1 cup pomegranate juice

2 cups fresh or frozen mixed berries

Banana Spice Smoothie

12 ice cubes

1/4 teaspoon ground allspice

1/4 teaspoon ground nutmeg

1/2 teaspoon ground cinnamon

2 cups vanilla kefir (drinkable yogurt)

2 ripe bananas

Orange and Flax Seed Smoothie

1 tablespoon chopped fresh ginger

2 tablespoons ground flaxseed

1 cup orange juice

1 cup carrot juice

2 cups frozen peach slices

Smoothies with Alcohol

Brandy Alexander Smoothie Recipe

Freshly Grated Nutmeg

240 ml / 8 fluid ounce Vanilla Ice Cream

1 Banana

120 ml / 4 fluid ounce Crème de Cacao

120 ml / 4 fluid ounce Brandy

Baileys, Banana and Coffee Smoothie

2 Ice Cubes, cracked

240 ml / 8 fluid ounce Coffee Ice Cream

2 Bananas

120 ml / 4 fluid ounce Baileys Irish Cream

Champagne Smoothie

4 Ice Cubes, cracked

225g / 8oz Strawberries

180 ml / 6 fluid ounce Champagne

240 ml / 8 fluid ounce Natural Yogurt

Coffee Cognac Smoothie

Freshly grated Nutmeg

240 ml / 8 fluid ounce Vanilla Ice Cream

240 ml / 8 fluid ounce Strong Black Coffee

120 ml / 4 fluid ounce Cognac (Brandy)

Cucumber, Red Pepper and Onion Smoothie

2-4 Ice Cubes, cracked

A few drops of Hot-Pepper Sauce

Salt and Pepper

1 teaspoon Worcestershire Sauce

1 tablespoon chopped Spring Onions

1 teaspoon Lemon Juice

100g / 4oz Cucumber, chopped

1/2 Red or Green Capsicum (Sweet Pepper) Chopped

240 ml / 8 fluid ounce Tomato Juice

Gin Pink Smoothie recipe

6-8 Ice Cubes, crushed

125g / 5oz Strawberries

120 ml / 4 fluid ounce Vanilla Ice Cream

120 ml / 4 fluid ounce Gin

Malibu and Fruit Smoothie

4-6 Ice Cubes, cracked

75g / 3oz Blueberries

1 Orange, peeled, seeded and chopped

1 Peach, stoned and chopped

1 Banana

120 ml / 4 fluid ounce Malibu

Dark Rum Smoothie

120 ml / 4 fluid ounce Dark Rum

60 ml / 2 fluid ounce Milk

240 ml / 8 fluid ounce Natural Yogurt

2 teaspoon Brown Sugar

125g / 5oz Strawberries

2 Bananas

White Rum and Cream Smoothie

4-6 Ice Cubes, cracked

1 tablespoon honey

2 thick slices Fresh Pineapple, cubed

1 Banana

240 ml / 8 fluid ounce Pineapple Juice

120 ml / 4 fluid ounce Cream

120 ml / 4 fluid ounce White Rum

Tequila Melon Smoothie

6-8 Ice Cubes, cracked

60 ml / 2 fluid ounce Cointreau

120 ml / 4 fluid ounce Tequila

3 tablespoon freshly squeezed Lime Juice

250g / 9oz Watermelon Flesh, cubed

Tomato, Cucumber and Celery Smoothie

A dash of Tabasco Sauce

Salt and Pepper

1 tablespoon Finely chopped Onion

1 Stick of Celery, cut into pieces

1 Large Tomato

1 x 20cm /8-inch Cucumber, seeded and chopped

240 ml / 8 fluid ounce Natural Yogurt

Vodka and Berries Smoothie

4 Ice Cubes, cracked

120 ml / 4 fluid ounce Vodka (or to taste)

120 ml / 4 fluid ounce Lemonade

75g / 3oz Grapes

1 Peach, stoned and chopped

100g / 4oz Raspberries

100g / 4oz Strawberries

White Wine Mango Smoothie

4 Ice Cubes, cracked

2-4 tablespoon Caster Sugar

300 ml / 10 fluid ounce White Wine

175g / 6oz Mango Flesh, chopped


More Smoothie Recipes

Red Berry and Beet Smoothie

1 tablespoon honey
1 tablespoon fresh lemon juice
1 small red beet, peeled and thinly sliced
2 teaspoons unrefined extra-virgin coconut oil
2 cups mixed frozen red berries such as strawberries and raspberries

Blueberry and Almond Smoothie

3/4 cup ice cubes
1 tablespoon honey
1/4 cup unsweetened almond milk
2 tablespoons roasted, salted almonds
1 cup blueberries, plus more for garnish

Carrot and Pineapple Smoothie

1 cup carrot juice
Pinch ground cinnamon
1/4 cup lowfat buttermilk
2 Medjool dates, halved and pitted
1/2 cup packed fresh chopped pineapple (about 4 ounces)

Mixed Fresh Fruit Smoothie

1/2 cup pineapple chunks
1/2 cup white grape juice
1 cup strawberries, stemmed
1/2 cup soy milk (or other milk)
Pinch salt, preferable grey salt
Small handful fresh seedless grapes
1/4 teaspoon Vitamin C powder (1 capsule)
1/2 lemon, squeezed (for tartness, optional)

Fresh Fruit Smoothie with Wine and Mint

1/3 cup sugar
1 1/4 cups dry white wine
1 punnet fresh strawberries, quartered
1 tablespoon chopped fresh mint leaves
1 cup seedless green grapes, halved lengthwise
1/2 ripe cantaloupe, halved, seeded, cut into 3/4-inch cubes (about 3 cups)

Mango, Coconut and Chia Smoothie

3/4 cup ice cubes
1 teaspoon chia seeds
1/2 cup light coconut milk
1 teaspoon fresh lime juice
1 tablespoon honey, optional
1/2 cup chopped peeled ripe mango (about 1/4 mango)

Peach and Oat Smoothie

1/4 cup hot water
3/4 cup ice cubes
1 tablespoon honey
1/3 cup lowfat vanilla yogurt
3 tablespoons quick-cooking rolled oats
2 small, ripe yellow peaches, peeled, pitted and chopped

Blueberry and Almond Smoothie

3/4 cup ice cubes
1 tablespoon honey
1/4 cup unsweetened almond milk
2 tablespoons roasted, salted almonds
1 cup blueberries, plus more for garnish

Watermelon Smoothie with Cucumber

1 tablespoon honey, optional
3 tablespoons lowfat buttermilk
2 cups cubed seedless watermelon, frozen
1/2 small lime, juiced (about 1 tablespoon)

Fresh Apple and Nut Smoothie

3/4 cup ice cubes
1 tablespoon honey
1/4 cup nonfat plain yogurt
2 tablespoons roasted, salted peanuts
1 Gala or pink lady apple, cored and cut into chunks

Pumpkin Smoothie with Ginger

3/4 cup ice cubes
1/2 cup pure pumpkin puree
1/2 cup lowfat plain yogurt
2 tablespoons pure maple syrup
1 tablespoon apple cider vinegar
Piece of fresh ginger, peeled and grated
Pinch ground cinnamon, extra for garnish

Banana Nog Smoothie

1 cup ice cubes
1/2 firm medium-size banana
1/3 cup lowfat plain yogurt
Large pinch freshly grated nutmeg
3 Medjool dates, halved and pitted

© 2012 Dr. John Anderson

More by this Author


Comments 8 comments

blairtracy profile image

blairtracy 4 years ago from Canada

These smoothie recipes sound a heck of a lot better than the smoothie I made tonight. I should have checked out your hub first!


sweetguide profile image

sweetguide 4 years ago from River side

Vow,Excellent One !. I want to try that Tropical Honey Smoothie


Turtlewoman profile image

Turtlewoman 4 years ago from California

Wow, smoothies with alcohol...the white rum and cream sounds good right now! I am addicted to fruit and veggie smoothies too.

Thanks for sharing so many smoothie recipes!


homepagepays profile image

homepagepays 4 years ago from Australia

Fantastic find this hub is! My best friend loves these type of drinks and will show her the hub. Not sure how many I will have to drink, but will try them :)


SteveWaugh1965 profile image

SteveWaugh1965 4 years ago from Sydney, Australia

The Banana Spice smoothie sounds like a really nice twist on the classic banana smoothie recipe :)


jack01 profile image

jack01 4 years ago

WOW! Lots of healthy smoothies recipes are here. I'm going to give try some of theme.


Kristen Howe profile image

Kristen Howe 11 months ago from Northeast Ohio

Great list of smoothies for me to try and experiment John. Thanks for sharing!


peachpurple profile image

peachpurple 11 months ago from Home Sweet Home

Peach and Berry Smoothies i wanna try this

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    janderson99 profile image

    Dr. John Anderson (janderson99)753 Followers
    1,147 Articles

    Dr John uses his Biochemistry & Physiology research background (PhD) to develop authoritative reviews of dieting, weight loss, obesity, food



    Click to Rate This Article
    working