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Continuing with our theme of smoothies to help you lose weight we have this tasty skinny, banana and date smoothie recipe that comes from dietitian Heather K Jones writing at SkinnyTaste. The details. as always, are at the end of the post. (Click on Next Page below.)
At only 195 calories, this smoothie leaves room to add a couple of eggs on spinach to fill out your breakfast (or lunch) for a filling, protein-rich meal. Or throw some oats and healthy fat into the smoothie mix – whichever you prefer – for a filling alternative.
Heather says …
… I’m a huge fan of green smoothies, in fact I drink a Skinny Green Monster at least a few times a week. But on a recent trip to Bali I discovered a banana smoothie that just blew me away.
The simple combo of banana, dates, yogurt, honey, ice, and (surprise!) cinnamon, makes a refreshing and tasty concoction …
Please turn to the Next Page (click button below) for the Weight Loss Program: Skinny Banana Date Smoothie recipe …
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Recipe: Weight Loss Program: Skinny Banana Date Smoothie
Serves 1; 195 cals*
Ingredients:
- 1/2 ripe medium Banana, 53 cals
- 1/4 cup nonfat Greek Yogurt, 33 cals
- 1/2 cup 1% Milk, 52 cals
- 1/2 tbsp Honey, 32 cals (see note below)
- 1 small dried Date, pitted, chopped, 20 cals
- 1/8 tsp Cinnamon
- 2 Ice cubes
Blend until smooth and enjoy.
* Calories are approximate calculations.
NOTES:
1. Swap out the Honey for the other half of the Banana.
This adds more sweetness and creaminess for an extra 20 cals. The interesting thing is that using a whole banana actually gives less sugar than using half a banana and half a tablespoon of honey!!! And it gives more nutrients and fiber, and is much more filling. Banana contains 3.1 g fiber; 1.3 g protein amongst other nutrients like potassium etc.
2. Add some healthy fats
Add 1 tbs (7g) ground Flaxseeds – extra 37 cals. They contain omega-3, fiber, protein and selenium amongst other nutrients. See link below for more info on flaxseeds.
3. Add soluble protein and fiber
… with 2 tbs Oats – extra 47 cals, or 1/4 cup for 94 cals
Include any of the above to improve the nutrition in this smoothie.
If you add all these, making it meal-replacement quality, then the smoothie total is 294 cals – 341 cals with 1/4 cup oats.
Nutritional Info on basic recipe (will change if you add the extras):
Size: 1 smoothie • Points+: 5 pts • Smart Points: 6
Calories: 195 • Fat: 1 g • Carb: 39 g • Fiber: 3 g • Protein: 5 g • Sugar: 31 g
Sodium: 136 mg • Cholesterol: 6 mg
Source: SkinnyTaste; Dr Axe on Flaxseeds/Linseeds
Photo: SkinnyTaste
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