Healthy Low-carb Smoothie Recipes

Apple and spinach smoothie recipe

History of Smoothies
Steven Kuhnau opened a health food store by the name ‘The Smoothie King’ in 1973, in Kenner, Louisiana, and first began selling smoothies there. It has now spread to over 600 locations.
A smoothie is a drink made out of fresh fruit and blended with milk, yogurt, or ice cream. It can also be made with vegetables and herbs. It is called a smoothie because it has a smooth, rich, and thick texture.

To make a smoothie that is low on carbohydrates, obviously you have to use ingredients that have a low carbohydrate content, i.e., low-carb fruits, vegetables, or herbs. The liquid or base that you use to blend a smoothie should also be low in carbohydrates. For that, you can use yogurt, Greek yogurt, almond milk, soy milk, and coconut oil, to name a few. A smoothie made out of fruits, vegetables, and herbs will be rich in vitamins. To make it more nutritious, you can add some protein powder. You can also add sugar-free substitutes like Stevia and natural sweeteners like honey to further cut down on the calories. Spices like cinnamon and nutmeg can also be used appropriately in some smoothies.

Low-carb Fruits to Use
Healthy Vegetables to Use
  • Dark leafy vegetables such as kale, spinach, and lettuce.
  • Other vegetables like celery, pumpkin, cucumber, broccoli, and zucchini.
  • You can also add carrots and bell peppers (red, green and yellow).

(Broccoli and zucchini should be steamed before they are added to any smoothie.)

Blueberry Avocado Green Smoothie

  • Blueberries, 1 cup
  • Ripe avocado
  • Spinach
  • Kale
  • Hemp seeds, chia seeds, cacao powder – 1 tbsp each
  • Protein powder, 2 tbsp
  • Coconut flakes for the toppings
  • Ice cubes

Method: Blend all the above ingredients into a mixture, top it with coconut flakes, and add ice cubes. Your smoothie is ready.

Raspberry, Strawberry, Blackberry Smoothie

  • Raspberries, ½ cup
  • Strawberries, ½ cup
  • Blackberries, ½ cup
  • Almond milk, 1 cup
  • Ice cubes

Method: Blend all the berries in a blender. Then add almond milk. and blend once more. Finally. add ice cubes and pour in glasses.

Pineapple-Parsley Smoothie

  • Pineapple, 1 cup
  • Parsley, ¼ cup
  • Fresh ginger, 1 tsp, grated
  • Water or ice

Method: Blend the pineapple and parsley together with water or ice cubes. Then add the grated ginger, and blend once more.

Tomato-Red Pepper Smoothie

  • Tomatoes, 1 cup, diced
  • Red pepper, 1 cup, diced
  • Red lettuce, ½ cup
  • Cinnamon, 1 tbsp
  • Avocado, 1 (optional), diced

Method: Blend the tomatoes, red pepper, and lettuce in a blender. Also add avocado if you wish. Finally, garnish with cinnamon.

Chocolate Avocado Smoothie for Diabetics

  • Avocado, 1 cup, diced
  • Organic cacao powder or organic cocoa, ½ cup
  • Milk alternative – soy milk or coconut milk, 1 cup
  • Stevia, to taste
  • Cinnamon or nutmeg, to taste, powdered

Method: Mix all the ingredients in a blender. That’s it. It’s that simple and easy.

Green smoothies are typically made with a green leafy vegetable, some water, spices, and fruits (optional).
Spinach and Kale Smoothie for Weight Loss

  • Spinach
  • Kale
  • Water

Method: Blend the ingredients together in a blender. Pour in a glass and drink. You can also add some salt for taste.

Apple and Spinach Smoothie

  • Apples
  • Spinach
  • Water

Method: Blend all these ingredients in a blender. You can also add some salt for taste.

The above low-carb smoothie recipes are a medley of more than one ingredient. You can also make low-carb smoothies with only one fruit or vegetable mentioned above if you don’t have all the ingredients, or if you have preference for one particular ingredient. Some combinations are not considered beneficial, especially in Ayurveda. For example, you should not mix citrus fruits and milk. Also, melons should be eaten alone. So, make a watermelon smoothie with watermelon only.

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