Achieving Weight Loss Goals with Green Smoothies - dummies

Achieving Weight Loss Goals with Green Smoothies

By Jennifer Thompson

Adding a green smoothie can complement your current diet and shine new light on a healthy way of living. With a blender, fresh ingredients, and less than five minutes, you have an easy, fiber-rich replacement meal or afternoon snack to keep away the hunger. Where there’s a green smoothie, there’s hope!

Combining a balanced, healthy diet with regular exercise is the key to long-term weight loss success. Drink your green smoothie, but also get active for at least 20 to 30 minutes every day. The more lean muscle you have, the better your body is at burning fuel.

Slimming Apple Lemon Celery Blend

Preparation time: 3–4 minutes

Blending time: 2 minutes

Yield: 2 servings

1 red delicious or gala apple

1 green apple

1 orange, peeled and seeded

1/4 cup fresh lemon juice

2 tablespoons raw apple cider vinegar

1 tablespoon ground flaxseed

2 cups water

5 mint leaves

1-1/2 cups celery leaves, loosely packed

1/2 cup parsley, loosely packed

  1. Cut the apples and remove the cores, keeping the skin intact.

  2. Combine the apples, orange, lemon juice, vinegar, flaxseed, and water in the blender and secure the lid.

  3. Starting at low speed and gradually increasing toward high, blend the ingredients for 30 to 45 seconds or until the mixture contains no visible pieces of fruit.

  4. Add the mint, celery, and parsley and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 30 seconds or until the entire mixture is smooth.

  5. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 187 (From Fat 27); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 79mg; Carbohydrate 42g (Dietary Fiber 10g); Protein 4g.

Add 1/4 teaspoon of ground cinnamon for a warm, spicy flavor. You can also replace the orange with 2 cups of peeled chopped cucumber.

Energy-Boosting Blackberry and Mint

Preparation time: 3–4 minutes

Blending time: 2 minutes

Yield: 2 servings

2 ripe pears

1-1/2 cups blackberries

1/2 cup fresh lime juice

1 tablespoon ground hemp seed

1 tablespoon psyllium husk powder

2 cups water

3 large kale leaves

1/2 cup mint leaves

  1. Cut the pears and remove the cores, keeping the skin intact.

  2. Combine the pears, blackberries, lime juice, hemp seed, psyllium powder, and water to the blender and secure the lid.

  3. Starting at low speed and gradually increasing toward high, blend the ingredients for 30 to 45 seconds or until the mixture contains no visible pieces of fruit.

  4. Remove and discard the stems of the kale. Add the kale and mint and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  5. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 232 (From Fat 45); Fat 5g (Saturated 0.5g); Cholesterol 0mg; Sodium 26mg; Carbohydrate 48g (Dietary Fiber 16g); Protein 7g.

You can use 1 drop of pure peppermint oil instead of fresh mint leaves.

Use blueberries or raspberries instead of blackberries. During summer, use 1 ripe mango (peeled and stone removed) instead of pears.

Strawberry Vanilla Healthy Indulgence

Preparation time: 25 minutes

Blending time: 2 minutes

Yield: 2 servings

2 tablespoons chia seeds

2 ripe peaches

1 ripe plum

1-1/2 cups halved strawberries, stems and leaves removed

1/2-inch piece fresh ginger (peeled)

1/4 teaspoon vanilla extract

Dash cayenne pepper

2 cups water

4 large Swiss chard leaves

  1. Place the chia seeds in a bowl with 1/4 cup of room temperature water. Place in the fridge to soak for at least 20 minutes or overnight.

  2. Cut the peaches and plum and remove the stones, keeping the skin intact. Cut the flesh into quarters.

  3. Add all the ingredients except the Swiss chard to the blender and secure the lid.

  4. Starting at low speed and gradually increasing toward high, blend the ingredients for 1 minute or until the mixture contains no visible pieces of fruit.

  5. Remove and discard the stems of the Swiss chard. Add the Swiss chard and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  6. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 211 (From Fat 54); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 55mg; Carbohydrate 38g (Dietary Fiber 10g); Protein 6g.

If you don’t have fresh ginger, use 1/4 teaspoon of ground ginger instead. If you don’t have chia seeds, use 1 tablespoon of ground flaxseed instead. If you don’t have access to peaches, try 2 peeled kiwis.