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    Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients
    Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients
    Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients
    Ebook201 pages52 minutes

    Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients

    By White, Dana Angelo

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    About this ebook

    Satisfy your anytime cravings with a smoothie!

    On a summer day, after an intense workout, or on a lazy afternoon, nothing refreshes better than a cold smoothie. Unfortunately, it can often take a lot of time and effort to make and enjoy them. But not the smoothie recipes in Healthy, Quick & Easy Smoothies. You won't need more than 10 minutes and no more than 5 ingredients to make any smoothie in this book--and they're all under 300 calories!

    Healthy, Quick & Easy Smoothies includes these features:

    - 100 mouthwatering recipes for tropical fruit, berry, combination, and green smoothies.
     -Complete nutritional data to help with your weight loss goals.
    - Expert information from Dana Angelo White, nutritionist for the Food Network, on why smoothies are better than juices and how to best make smoothies.
     
    Every recipe contains complete nutritional data to help you plan your meals and meet your daily dietary needs. Many recipes also offer modifications you can make - but the healthy, quick, and easy promises never change. And because you have so many delicious smoothies to choose from, your blender is sure to occupy a permanent place on your countertop!
    LanguageEnglish
    PublisherDK
    Release dateNov 13, 2018
    ISBN9781465484826
    Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients
    Author

    White, Dana Angelo

    Dana Angelo White, MS, RD, ATC, is a registered dietician, certified athletic trainer, and nutrition and fitness consultant.

    Read more from White, Dana Angelo

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      Book preview

      Healthy Quick & Easy Smoothies - White, Dana Angelo

      introduction

      getting fresh

      Smoothies are a huge part of my healthy cooking repertoire. Whether it’s a quick breakfast, a late-night treat, or an afternoon snack to beat an energy slump, a frosty blend of fruits and vegetables—and other ingredients—can be the ultimate refresher.

      Even with all the nutritious possibilities, smoothies can be confusing. They have a reputation for being superfoods in a glass, but many of them are sugary milkshakes in disguise. While experts recommend no more than 6 to 9 teaspoons of added sugar a day, most Americans are eating closer to 20! Cutting out 10 teaspoons of sugar per day can lead to a 15-pound weight loss in a year!

      What you really want for healthy smoothies are fresh ingredients combined with flavor, color, texture, and nutrition in mind. These recipes are crafted from seasonal, whole food ingredients whirled together to optimize health. Unexpected elements, like green tea powder, dates, chia seeds, and cauliflower (really!), help these blends fully achieve superfood status.

      These smoothies are filled with powerful antioxidants to fight inflammation, unsaturated fats for skin and neurological health, minerals for strong bones, and fiber and probiotics to promote gut health—and many contain no added sugar whatsoever.

      Each recipe includes a full panel of nutrition information, including a tally of total and added sugars. This is an important distinction to make because natural sugars from dairy and fruit don’t wreak havoc on the body the way an abundance of added sugars can.

      Within the pages of Healthy, Quick & Easy Smoothies, you’ll also find tips, tricks, and mini courses in nutrition to help fuel you every day. Happy blending!

      – Dana Angelo White

      raise a smoothie glass

      to your health

      Smoothies in this book are packed with nutrient-rich ingredients, don’t require fancy equipment, and taste delicious. Plus, they offer three benefits for enjoying a smoothie in today’s on-the-go society.

      healthy: under 300 calories

      No recipe has more than 300 calories—and some have fewer than 100!

      quick: 10 minutes to make (or less!)

      No recipe takes more than 10 minutes to prep—and most need just 5 minutes.

      easy: 5 ingredients (or fewer!)

      No recipe has more than 5 ingredients—and several need no more than 2 or 3.

      why smoothies are better

      than juices

      This debate between smoothies and juices often focuses on those nutritional differences between the two–as well as, of course, the taste. But it really all comes down to one word: fiber.

      Technically, fiber is an indigestible component of plant-based foods. Eating fiber-rich foods helps regulate digestion and increases satiety, making you feel fuller longer. Certain types of fiber can also help lower bad cholesterol. Traditional juicing involves extracting liquid from ingredients, like herbs, fruits, and vegetables. While this liquid contains several nutrients, much of the fiber is removed and missing from your glass. The beauty of a smoothie is you get to keep the fiber! While some of the physical composition of the smoothie ingredients are broken down when blended, everything makes its way into your glass—and your body.

      choosing and using a blender

      Blenders come in many shapes and sizes, and like most kitchen appliances, you get what you pay for. The only way a blender can do you wrong is if the blade easily jams or if the machine is difficult to clean. Shop around and check user reviews when shopping for a product, and be wary of models that fall short in these areas.

      All the recipes in this book were made using a Vitamix 5200 Standard blender. This blender is known for its ability to blend everything from frozen fruits to nuts to dry grains. It’s certainly worth the high price tag because it lives up to the hype. That said, a pricey blender isn’t required to enjoy the recipes in this book.

      If you have concerns about your blender’s ability to purée with ease, cut harder (or denser) ingredients like nuts, raw beets, carrots, and apples into smaller pieces before adding them to the blender. Also, be sure to add the liquid ingredients first because this always makes for easier blending.

      smoothies 101:

      how to make smoothies

      If you can drink it from a glass but it’s

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