[Recipe] No Right or Wrong Way to Smoothie Plus 3 Low-Calorie Recipes

Smoothies are quick and easy breakfasts for busy adults and make great after-school snacks for the kids. You can even drink a small one while preparing the evening meal to stop you snacking on those chips in the cupboard!

There is no right or wrong way to smoothie! If you think you are too busy to make one in the rush of the morning, make it the night before and keep in the refrigerator. Then come morning you just have to reach in, grab and drink – or take it with you on the bus or as you [power-] walk.

And smoothies are great for kids, too.

Do not be afraid to give your kids full fat milk as a snack, especially if they are very active. For example after school and before you drop them off for soccer practice or gym class. If they are just going to laze around with a book or in front of the computer till meal time then stick with 2% milk. I would skip the nonfat milk unless they are under a healthcare provider to lose weight.

I’m with Melissa Griffiths at BlessThisMessPlease when she says …

Bananas are the backbone of my simple smoothie recipes. They add so much creaminess, and natural sweetness, while being inexpensive.

However, I’m aware that not everyone likes banana in their smoothies. So Melissa also suggests some ways to smoothie without bananas …

If you aren’t into bananas, you can add some Greek yogurt + sweetener [optional, but not necessary if your fruit is ripe] + ice or a half of avocado + sweetener [e.g. honey or maple syrup] + ice. Those two combos will replace a banana nicely in a smoothie and still give you a nice rich and smooth texture.

We are often asked if a particular smoothie recipe is suitable for diabetics. If this is a concern for you, check out our post 5 Strategies for Smoothies for Diabetics.  If you have any further concerns then discuss it with your healthcare provider.

Recipe 1: 4-Ingredient Strawberry Banana Smoothie from Only 75 Cals

This recipe is based on one from Melissa at BlessThisMess Please. She says it is a favorite with her kids and I can confirm it is tasty. A friend also says it is one she makes when her grandkids visit and is always a success. That’s at least 3 witnesses so it must be good, lol!

Makes 1 large
or 3-4 child-friendly servings

Ingredients:

• 1 Banana, fresh or frozen

• 1 cup / 144g Strawberries, fresh or frozen

• 1/2 cup unsweetened Greek Yogurt

• 1 cup Milk, your choice

Blend until smooth and enjoy.

You can vary the fat content in this recipe by varying the milk and yogurt. However, before you skip it altogether remember fat is filling, so you are less likely to snack between meals! We also need to eat fat to be able to absorb fat-soluble vitamins that our bodies cannot make. So …

When made with nonfat yogurt and nonfat milk:

Serves 1; approx 300 calories
Serves 2; approx 150 cals each
Serves 3; approx 100 cals each
Serves 4; approx 75 cals each

When made with 2% yogurt and 2% milk:

Serves 1; approx 360 calories
Serves 2; approx 180 cals each
Serves 3; approx 120 cals each
Serves 4; approx 90 cals each

When made with full-fat yogurt and full-fat milk:

Serves 1; approx 440 calories
Serves 2; approx 220 cals each
Serves 3; approx 145 cals each
Serves 4; approx 110 cals each

All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.

Recipe 2: Simple Tropical Smoothie from Only 80 Calories

Makes 1 large
or 3-4 child-friendly servings

Ingredients:

• 1/2 Banana, fresh or frozen

• 1/2 cup Pineapple, fresh or frozen

• 1/2 cup Mango, fresh or frozen

• 1/2 an Orange, peeled

• 1/2 cup unsweetened, nonfat Greek Yogurt

• 1 cup unsweetened Coconut Milk Beverage, or your choice

• 1/2 cup Ice (not needed if using frozen fruit)

Blend until smooth and enjoy.

Serves 1; approx 320 calories
Serves 2; approx 160 cals each
Serves 3; approx 105 cals each
Serves 4; approx 80 cals each

All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.

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Source: BlessThisMessPlease

Photo: DrinkMeHealthy

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