Low Fat Banana Blackberry Smoothie Recipe
Did you know that a McDonald's "Real Fruit" smoothie can contain up to 330 calories, more than the number of calories in a cheeseburger? One of their servings, equivalent to one large glass, is 22 ounces, with a total calorie count of 330 calories. Comparatively, this banana blackberry smoothie is 18 ounces with a total of 286 calories (see nutrition table below), yet incredibly delicious too!
The trouble with commercial smoothies and those you get when you eat out is the high level of calories, fat, as well as hidden ingredients that can be harmful to health. A smoothie at any fast food joint can have as much as 12 teaspoons of sugar! With this easy homemade smoothie recipe, we are going to make it totally healthy and weightloss-friendly, yet still maintaining a fresh and bubbly delicious taste! First we're kicking out the fat, by using low fat milk. Second we're boycotting the sugar, by opting for natural honey. And as always, we're not adding any nasty 'secret' ingredients to get you addicted. But you WILL get addicted - because it's just that good!
This smoothie is a great way to start your day, takes minimal work in the kitchen, provides energy to kick-start your day and is antioxidant-packed for numerous health benefits! Bananas are a great source of energy and are rich in many nutrients, like pottassium, which actually boost your mood and ward off depression! Blackberries are rich in antioxidants and vitamins and can boost your immune system and keep you looking and feeling young and youthful.
Before we move on to this quick and easy recipe, let's take a quick look at more of the benefits of each of the ingredients below! Trust me, knowing the health benefits is not only empowering but also gives you confidence that you are nourishing your body with natural goodness!
Ingredient
| Health Benefits
|
|---|---|
Banana
| Combat depression, improves mood, reduces PMS symptoms, lower the risk of heart attack and stroke, stregthens blood and relieves anemia, promotes healthy bowel movement, provides instant energy, counteracts against calcium loss, prevents muscle cramps in workouts
|
Blackberries
| Low in calories, rich in fiber, prevents constipation, protects cardiovascular system, anti-aging, anti-cancer, anti-inflammatory, rich in antioxidants, improves motor and cognitive skills, kills oral bacteria, clears acne, strengthens bones, boosts white and red blood cells in the circulatory system, fights free radicals
|
Cook Time
Ingredients:
- 1 glass of low fat milk
- 1 ripe banana
- 100 gms/ roughly 1 cup of blackberries
- 1 spoon of honey (adjust according to taste)
Recipe Instructions:
1. Assemble your ingredients. Choose a ripe or overripe banana. Roughly chop banana for easier blending. Wash out your berries gently.
2. Place all your ingredients into a clean blender, pouring the milk in, followed by the roughly chopped banana, blackberries and finally drizzle honey on the top.
3. Blend away! Blend on medium for about 20 seconds. Check for any lumps. Blend for another 5 seconds on high speed to have a smooth lump-free smoothie full of bubbles.
4. Your delicious, anti-oxidant packed smoothie is ready! Pour into 2 tall glasses and enjoy!
Many people like to add ice to their smoothies, crushed or whole, but I prefer my smoothies ice-free. Your milk will be cold anyway as it comes out of the refrigerator, and this temperature is just right for a nice morning smoothie.
| Nutrition Facts | |
|---|---|
| Serving size: 1 large glass or 2 tall glasses | |
| Calories | 286 |
| Calories from Fat | 9 |
| % Daily Value * | |
| Fat 1 g | 2% |
| Carbohydrates 18 g | 6% |
| Sugar 0 g | |
| Fiber 5 g | 20% |
| Sodium 0 mg | |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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