Don’t skip breakfast, especially if you want to lose weight. If you don’t have time in the morning then prepare as much as possible the night before. But don’t skip breakfast as a good breakfast kick-starts your metabolism and help stops you snacking.
Smoothies are a great weight-loss tool. Not only do they taste good, but they are packed with nutrient-rich foods that can keep you full for ages. And you can freeze almost all of the ingredients to save time on busy mornings.
Believe me, I’ve been there … I am there! A good meal-replacement smoothie can get me through to mid-afternoon, if I need it to on busy days! It stops me snacking between meals, gives me plenty of energy and preparing ahead saves me loads of time in the morning.
Here are 5 great tips to making a filling and nutritious meal-replacement, weight-loss smoothie.
Tip 1: See our post
Prep-Ahead Smoothie Packs for Busy Mornings
Tip 2: Skip the fruit juice!
Fruit juice can add good flavor to your smoothie, however it also adds concentrated calories. Just as you wouldn’t eat the 2 or 3 oranges in one sitting that it takes to make a glass or orange juice, don’t waste the fiber generating opportunity that adding an actual orange to your smoothie gives – or whichever fruit you plan to substitute.
A good alternative is to use strained & squeezed homemade nut milks which are simple to make and give good additional nutrients. Plus you have the nut meal to use in other things like adding a spoonful or two to your smoothies or meusli or even pop some into a savory dish to boost the nutrition. Freeze the nut meal in ice cube trays to avoid wastage and they will be ready when you need them. Or dry it out in a cool oven for adding to baked goods.
Did I say I’d 5 tips for you? That last paragraph alone has 3 super tips, lol!
More great tips to making a filling and nutritious meal-replacement, weight-loss smoothie.
Tip 3: Avoid sugars and sweeteners!
Check your milk and yogurt or non-dairy equivalents and make sure they are the unsweetened varieties – not necessary if you make your as you know what you have added or not added. Or better still, use water or green tea. You can sweeten a smoothie naturally with 1/2 – 1 banana or other naturally sweet fruits like berries or a couple of small dates or 1 Medjool date. These will give you fiber and good nutrients which sweeteners do not.
Tip 4: Boost it but don’t blow it!
Be careful about your add ins. Skip the sweetened version of ingredients as I said, but add nutrient-laden, fiber-rich chia seeds, flax seeds, hemp seeds, oats, raw nuts, carob powder or cocoa powder. Lemon juice or green tea add flavor, too. Yogurt and kefir are also good additions for their probiotic powers.
Tip 5: Don’t double up!
Smoothies are filling, especially if you include a good source of carbs like veggies and fruit, along with protein and fat like yogurt, oats, nuts or seeds, so have it as your meal and not as drink with your meal.
Recipe: Homemade Coconut Milk
Makes about 1/2 gallon
- 2 cups shredded Coconut, full-fat, not light
- 8 cups filtered Water, divided
It’s very simple, just takes a bit to write it out!
1. Place the coconut in your blender with 4 cups of water. Allow to stand for a few hours – it’s not so good for leaving overnight, so don’t bother. This softens the coconut.
2. Blend in a high-speed blender for one minute. You may need three minutes in a conventional blender.
3. Set a sieve lined with a nut bag or a muslin cloth over a bowl and pour the mix into it. It won’t take long to strain through.
4. With clean hands, pick up your bag/cloth and squeeze to get as much out as possible.
5. Pour the coconut back into the blender and do it again, skipping the soaking time.
6. Pour into a half gallon container and refrigerate. Use within a week.
You will notice that after several hours in the fridge, the coconut and water will separate a little. No worries! Simply shake to redistribute.
Also, the coconut cream will rise to the top, and since it’s refrigerated, will form a hard thin layer. I simply remove it (gently) with a spoon and keep in in a bag in the freezer to add to smoothies. Or, you can just shake it more thoroughly before you pour, but don’t be surprised when the chunks pour out of your pitcher. 😉 They’re yummy, so that’s a plus.
The recipe is from Danielle at LoveLoveThing
Recipe: Homemade Almond Milk
Makes 2 cups
- 1 cup raw Almonds, preferably organic
- 2 cups Water, plus more for soaking
1. Soak the almonds overnight, or for up to 2 days, in a bowl with water covering them.
2. Drain and rinse the almonds then add to your blender with the water.
3. Blend for two minutes in a high-speed blender or 3-4 minutes in a conventional blender.
4. Proceed as with the coconut milk, once only.
5. Bottle, refrigerate and use within 2 days.
The recipe is from Emma at TheKitchn