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Don't think tofu belongs in your smoothie? Think again
Swimsuit season is starting to creep up on us — but that doesn't mean you should panic just yet. We're introducing a new series, where each week we will bring you healthy juice and smoothie recipes to help you get your body ready for summer. This week, we're finding new ways to add some protein into your morning drinks. One easy way? Tofu. With the help of tofu, you can pack a healthy punch into smoothies that have the benefits of soy and antioxidant-rich fruits.
When searching for a tasty yet healthy snack, sip on a high-protein and nutrient-packed soy smoothie. Simply eating an apple or banana might be an easy grab, but you miss out on the satisfying protein that a tofu smoothie has to offer. A tofu smoothie is a healthy alternative that’s easy to whip up, satisfies your sweet tooth, and is low in fat — great for an after-workout snack. We used House Foods Premium or Organic Tofu, but any kind of soft tofu would work for blending into a smoothie.
Throw in some tofu with your favorite fruits you're already juicing and blending, and you're set for hitting your protein daily value goal. (One of our smoothies has 12 grams of protein; that's 23 percent of your daily value intake for protein. Click ahead for the following recipes:
Strawberry Sunshine Tofu Smoothie Recipe
Tropical Tofu Smoothie Recipe
Very Berry Tofu Smoothie Recipe
Want more recipes? Click here to find three fresh-pressed juice recipes to start your morning.
5 Protein Shake Recipes To Help You Up Your Protein Intake
A good protein shake is one of the most effective ways to up your daily protein intake. Not only do they keep you pretty full, but they allow you to control how much protein you want to consume. There are plenty of pre-mixed protein shakes you can purchase from your grocery store or gas station, but you don’t always know what ingredients are in there and whether or not they are good for you. By making your protein shakes at home, you’ll be able to control exactly what goes in them and how much of each ingredient you want. Additionally, making your own protein shake is much more cost efficient, as you can just use the ingredients you have in your fridge. If you don’t know where to start when making your shake, here are five protein shake recipes you can follow to help keep your protein intake up.
3 Smoothie recipes to help you get back into the swing of things
It’s official, the Christmas holiday period is over, and the new year has arrived! Want to get back into a routine? These recipes should go down smooth ly. We recommend pairing any of these recipes with our AM formula , for that extra boost of energy to start off this year on a high!
Blood sugar balancing smoothie
Hey sweetie! Let’s balance those blood sugars, shall we? This smoothie is brilliant to enjoy as an arvo snack! It really helps keep you going until dinner, with the added benefit of stabilised blood sugar levels to keep those cravings at bay.
If smoothies aren’t your jam but you’re still determined to stabilise your blood sugar levels, try our Metabolism + Sugar Support vitamin with your brekkie - this baby is designed especially to manage sugar cravings, support healthy blood sugar levels, enhance metabolic rate, and support the metabolism of sugar, carbs, lipids and proteins… Your saviour in a vitamin!
- 1 (25g) scoop JSHealth Protein + Probiotics blend
- 1 cup (250ml) almond milk, or milk of choice
- 1 tbsp chia seeds, or psyllium husk or flaxseed meal
- 1 tbsp almond butter, optional
- 1 cup ice cubes
- 1 tsp cinnamon
- 1 tsp stevia granules or a few drops of vanilla stevia, optional
Place all of the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and enjoy!
I made the most delicious bounty smoothie because I love Bounty bars and wanted a healthy version! This is the ultimate healthy swap if you craving a chocolate smoothie.
- 2 tbsp raw cacao powder
- 1/2-1 frozen banana, chopped
- 3 tbsp desiccated coconut
- 2 Medjool dates, pitted and chopped
- 1 tsp chia seeds
- 1/2 cup coconut or almond milk
- 1 tbsp almond butter or coconut butter
- 4 ice cubes
- 1/4 tsp xanthan gum, to thicken, optional
- 1-2 tsp stevia granules, optional
- raw cacao nibs and extra desiccated coconut, to serve
- Place the cacao powder, banana, coconut, dates, chia seeds, milk, butter, ice cubes, xanthan gum and stevia granules, if using in a blender and blend until smooth.
- Pour into a glass and top with cacao nibs and an extra sprinkle of desiccated coconut.
On-the-go Breakfast Smoothie
Imagine sipping a creamy vanilla crumble with sticky date pieces that get stuck in the straw. Not only is this smoothie tasty, but it’s packed with fibre, omega-3 fatty acids and protein.
Coconut-Pumpkin Smoothie Bowl
Pumpkin may be a fall favorite, but this seasonal fruit can be consumed year-round to support a healthy digestive system. If you suffer from digestive disorders, such as ulcerative colitis, Crohn's disease, and short bowel syndrome, you may be dealing with decreased zinc absorption, according to the National Institutes of Health. Lucky for you, you can increase your zinc levels by eating more zinc-containing foods. One ounce of pumpkin seeds contains almost 40 percent of your daily value of zinc, and they make the perfect topping for this pumpkin pie spiced smoothie bowl.
Green Machine Smoothies
- ½ cup dairy or nondairy milk
- 2 cups lightly packed chopped kale
- 3 cups lightly packed spinach
- 2 cups frozen pineapple chunks
- 1 cup cottage cheese
- 1 medium banana, peeled
- 2 tablespoons ground flaxseeds
- 2 tablespoons honey
- In a blender, combine the milk, kale, and spinach. Blend until combined.
- Add the pineapple, cottage cheese, banana, flaxseeds, and honey, and blend until smooth and creamy.
- Pour into glasses and serve.
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5. Sweet Almond Cherry Smoothie
Almonds and cherries make a great combination not only flavor-wise, but also nutritionally speaking. Almonds are a great source of amino acids, vitamin E, magnesium, B vitamins, and essential fatty acids to provide optimal support for the brain and body. Cherries contain large amounts of vitamin C, antioxidants that support the heart, and have been shown to lower blood sugar levels. And, best of all, both almonds and cherries also provide anti-inflammatory support to relieve joint pain and inflammation. So while it might look like dessert, this smoothie is bursting with benefits!
11 Best Smoothie Recipes to Help Digestion
Feel like your gut is out of whack? You’re not alone. Two out of three Americans say they suffer from digestive issues such as acid reflux, abdominal pain, and bloating. Luckily, you can be a part of that issue-free third by making a few tweaks to your diet.
Not only should you ditch the 13 Common Foods Causing Your Digestive Problems, but you should also increase the consumption of foods that soothe your gut, promote effective digestion, and reduce bloating—and every single one of these smoothie recipes contain at least one digestion-promoting ingredient.
Set yourself up for a bloat-free day by starting your morning with one of the best smoothies for digestion. Read on, and for more on how to eat healthy, you won’t want to miss these 21 Best Healthy Cooking Hacks of All Time.
Pumpkin may be a fall favorite, but this seasonal fruit can be consumed year-round to support a healthy digestive system. If you suffer from digestive disorders, such as ulcerative colitis, Crohn’s disease, and short bowel syndrome, you may be dealing with decreased zinc absorption, according to the National Institutes of Health. Lucky for you, you can increase your zinc levels by eating more zinc-containing foods. One ounce of pumpkin seeds contains almost 40 percent of your daily value of zinc, and they make the perfect topping for this pumpkin pie spiced smoothie bowl.
Get our recipe for Coconut-Pumpkin Smoothie Bowl.
Yogurt isn’t the only probiotic-rich food you can eat to boost your digestive health. There’s also kefir: a dairy-based fermented beverage. The health benefits of kefir are numerous, and while you could just drink it solo, we love the idea of using its tangy taste in a healthy smoothie. For all of you lactose-intolerance folks who read dairy and nearly scrolled by — hold on! Thanks to the fermentation process, kefir is almost completely lactose-free, making it possible for most people who are lactose-intolerant to enjoy it as well. (Related: 9 Best Probiotic-Rich Kefirs for Your Gut)
Get the recipe for Banana, Date, and Hemp Kefir Smoothie.
One of the most well-known benefits of pineapple is its digestion-promotion prowess. Pineapple contains an enzyme called bromelain, which can help break down food and reduce any inflammation within the stomach lining. This recipe also calls for a half cup of kombucha, a fermented tea drink that’s teeming with gut-healthy probiotics. Top it all off with pumpkin seeds for that added punch of zinc, and you’ll be sipping your way to a flatter tummy in no time.
Get our recipe for Dragon Fruit Smoothie Bowl.
Many studies have linked a higher intake of dietary fiber with improved digestion and better overall health, so you should be aiming to eat more high-fiber foods if you’re looking to better your digestive health. Oats are a great option. A study published in The Journal of Nutrition suggests that eating whole grain oats can increase the number of “good” bacteria in your gut. We use oats in this recipe to create a creamy and sweet smoothie base that pairs perfectly with pears!
Get our recipe for Plant-Based Pear Cardamom Oats Smoothie.
Pair your probiotic-rich yogurt with some chocolate and coconut for a decadent belly-bloat-banishing smoothie.
Get our recipe for Chocolate-Coconut-Banana Smoothie.
Dairy yogurt isn’t the only way to get probiotics. There are plenty of cultured dairy-free yogurt brands you can buy. We use coconut yogurt in this smoothie recipe because of its super creamy texture and mild tang that blends well with the other ingredients. Just note that plant-based yogurts are lower in protein than traditional yogurt, so to make sure your smoothie fills you up till noon, check out these 8 Best Protein Powders for Smoothies.
Get our recipe for Coconut Paleo Smoothie.
Leafy greens, like kale and spinach, are key players in a healthy gut. There’s a unique type of sugar found in green, leafy vegetables called sulfoquinovose (SQ for short). A Nature Chemical Biology study discovered that SQ feeds the “good” bacteria living in our guts to aid digestion while blocking off the “bad” bacteria that can make us sick. Make the best use of SQ by blending up some kale with probiotic-rich yogurt and bloat-banishing ginger.
Get our recipe for Peaches and Kale Smoothie Bowl.
Avocado isn’t just for guacamole—you can also use it in your smoothies. The fatty fruit is surprisingly high in fiber as well as essential nutrients, such as potassium. Potassium helps promote healthy digestive function by relaying signals from the brain to muscles located in the digestive system. For the perfect digestion-soothing smoothie, we combine potassium-rich avocado and banana with spinach and fiber-rich flaxseeds.
Get our recipe for Creamy Paleo Green Smoothie Recipe.
This smoothie is another way to get a dose of digestion-supporting zinc and probiotics. Cashews are an excellent source of zinc, and we use them in both whole and milked form in this smoothie that’s inspired by a peanut butter and jelly sandwich. Of course, it isn’t a PB&J without the J. We use frozen raspberries that add a beautiful pink color along with 9 grams of fiber, a key macronutrient for digestive health. We round out this recipe with probiotic-rich, high-protein cottage cheese for a creamy texture. (P.S. Make sure you get one of the best cottage cheese brands that has live and active cultures, like Good Culture.)
Get our recipe for Cashew Butter & Raspberry Smoothie.
If you want to hide your greens in a lip-smackingly tart and sweet smoothie, this should be your recipe of choice. A half a cup of spinach is packed into this dessert-inspired, digestive-health-supporting smoothie.
Detox drinks: 3 healthy smoothie recipes to help you reset
After weeks of seemingly endless parties, potlucks and holiday cheer, many of us many want to take a break from it all to focus on getting healthy. And if you're looking to beat bloating and feel refreshed heading into the new year, you may be considering a detox.
But there are tons of them out there, from juices to soups to teas . and even tacos. So what really constitutes a detox?
Most health experts, including me, will tell you that your body does a great job of detoxing all on its own. Our liver detoxifies chemicals and metabolizes drugs, while our kidneys filter our blood, remove waste and keep our electrolytes in balance. As long as you’re a relatively healthy person, this system works pretty incredibly.
The Golden Rule
OK, so maybe you don’t really need to “detox,” but you may be feeling bloated from all the extra sodium and sugar you’ve been eating (and drinking) and your digestive system may be a bit sluggish from a lack of fiber. Those issues can be improved with the right combination of good-for-you ingredients.
Beet-Apple Ginger Elixir
These are some drinks I’ve developed to help you feel your absolute best as 2019 kicks into high gear. Not everyone has a juicer, so these smoothies are designed to be whipped up in any standard blender. Plus, that means that all of the filling fiber from the fruits and veggies is retained (more details on all that good stuff in the recipes), which will help if your skinny jeans are feeling tighter than they did before all of this holiday party business started.
The Dr. Is In
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include "Feed the Belly," "The CarbLovers Diet," and "Eating in Color." Follow her @FrancesLRothRD.
4TH GREEN SMOOTHIE FOR WEIGHT LOSS
The ingredients are as following
- 1 Spinach
- 2 Zucchini,
- 3 Banana,
- 4 Peanut butter,
- 5 Quinoa flakes or cooked quinoa,
WHY THIS IS GREAT FOR WEIGHT LOSS?
This is creamy smoothie because of banana, will keep you hydrated on top of that has some proteins because of peanut butter, and you can just go ahead and add everything into your blender.
To further enhance the taste, you could use any kind of liquid that you like, it’s also really good with coconut water. And then just pop it on your blender and then just blend it up until it’s nice.
it’s really peanut buttery and you guys are going to love it.
Drink To: Strengthen skin, hair and nails and boost metabolism.
Biotin is an important B vitamin found in foods like sweet potatoes, beans and cashews, and while its most commonly known benefit is strengthening your hair, skin and nails, biotin also helps convert food into energy. Add some bananas for some extra potassium for healthy kidneys — essential organs for detoxing your system.
- ½ small frozen banana
- ¼ cup cooked white beans
- ½ cup mashed sweet potatoes
- 1 date, pitted
- ¼ tsp vanilla extract
- ¼ tsp ground cinnamon
- 1 cup cashew milk
- 1 tsp maple syrup, optional
Nutrition Facts: calories 170, protein 6 g, carbs 34 g, fat 2.5 g
Most people get plenty of biotin through diet, so no need to invest in expensive supplements.