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Smoothies

LOW-CALORIE COOLER

From: www.runnersworld.co.uk and a better bland

1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

Your body doesn't need a ton of nutrients to recover from an easy run. That's why this smoothie uses almond milk—it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption, says Dimmick. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens.

CRUNCHY COFFEE FIX

From: www.runnersworld.co.uk and a better bland

4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder

Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full.

SAVORY SURPRISE

From: www.runnersworld.co.uk and a better bland

6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper

The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, R.D., a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

BREAKFAST TO GO

From: www.runnersworld.co.uk and a better bland

1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed

Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol.

MAPLE PUMPKIN PIE

From: www.runnersworld.co.uk and a better bland

1/2 cup plain soy milk
1/3 cup canned pumpkin
1/3 cup silken tofu
1 tablespoon natural peanut butter
1 teaspoon real maple syrup
1/4 teaspoon cinnamon

Pumpkin is high in fiber and beta-carotene, an antioxidant that protects eye health. Silken tofu lends a thick consistency and (along with soy milk) provides a nondairy source of protein—making them ideal choices for lactose-intolerant runners. Studies show that regularly eating nuts and nut butters (including PB) can lower your risk for developing heart disease and type-2 diabetes. Maple syrup adds sweetness along with compounds that have anticancer properties, while cinnamon "helps keep blood sugar steady," says Katz, "preventing fluctuations in energy levels."

Mixology Guide

The art of making the perfect smoothie-for-one. From: www.runnersworld.co.uk and a better bland

1. POUR IN YOUR LIQUID Use four to eight ounces of liquid, such as water (sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.

2. ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.

3. THROW IN FATS AND PROTEIN Limit to one serving of healthy fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, like 1/2 cup soybeans.

4. ADD SPICES AND SWEETENERS Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add 1/4 teaspoon of ground spices, such as nutmeg or ginger.

5. TOP WITH ICE More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you're using frozen produce.

ONE CUP OF SPINACH HAS MORE THAN 100 PERCENT OF YOUR DAILY NEED FOR VITAMIN K AND HALF YOUR NEED FOR VITAMIN A.

EAT BETTER: A few drops of vanilla, orange, peppermint, or almond extract will boost the flavor of your smoothie without adding calories.

IN THE MIX: Kiwi, spinach, and carrots add fiber and vitamins to smoothies.

Rise and Shine

From: www.runnersworld.co.uk and a better bland

Blend 1/4 avocado, peeled, pitted, and cubed; 2 tbsp cooked sweet potato; 1 small frozen banana, sliced; 180ml skim milk; and 1/2 tsp honey

For a bigger boost: Blend in 30g raw or cooked oats for a thicker texture and more energy-fuelling carbs

 

Island Refresher

From: www.runnersworld.co.uk and a better bland

Blend 100g pineapple, cubed; 75g frozen mango; 180ml vanilla soy milk; and 3 tbsp low-fat cottage cheese. Garnish with 1/4 tsp unsweetened coconut flakes

For a bigger boost: Add 1 tbsp ground flaxseed for an extra 2g of fibre

 

Apple Mojito Light

From: www.runnersworld.co.uk and a better bland

Blend 60ml unsweetened apple juice; 1 medium peach, peeled, pitted, and quartered; 1/4 medium cucumber, peeled, seeded and quartered; 80ml sparkling water; 3/4 tsp fresh lime juice; 3 leaves fresh mint; 3/4 tsp agave nectar; and 6 ice cubes

For a bigger boost: Add 30ml light rum (about 65 calories) and have it at happy hour

 

Awesome Almond

From: www.runnersworld.co.uk and a better bland

Blend 1 small frozen banana, sliced; 120g kale, lightly packed, stems removed; 180ml cup almond milk; 3/4 tbsp almond butter; and 1/8 tsp each cinnamon, nutmeg and ground ginger

For a bigger boost: Add 120ml iced coffee for an extra dose of antioxidants

 

Cherry Bomb

From: www.runnersworld.co.uk and a better bland

Blend 120g cup frozen cherries; 1 kiwi fruit, peeled and quartered; 60ml orange juice; 120ml coconut water; 3/4 tsp agave nectar; and 3 ice cubes

For a bigger boost: Add a scoop of vanilla protein powder for an additional 15-25g of protein

Spinach-Honeydew Cooler

From bonappetit.com Makes 2

1 bunch flat-leaf spinach
2 cups cut-up honeydew melon
½ lemon, peel and white pith removed

Pass spinach, melon, and lemon through a juicer. Serve over ice. (Alternatively, blend spinach and melon in a blender, strain, and stir in 2 Tbsp. lemon juice.)

Blackberry and Yogurt Breakfast Smoothie

From http://www.bonappetit.com/

1 banana
2 cups (packed) spinach leaves
1 cup frozen blackberries
1 cup non fat yogurt
1/2 cup fresh orange juice
1 teaspoon finely grated peeled ginger
1 teaspoon honey or light agave syrup (nectar)

Blend all ingredients in a blender until smooth. Divide between glasses; serve immediately.

Vanilla-Date Breakfast Smoothie

From http://www.bonappetit.com/

1 cup nonfat yogurt
1 cup nonfat milk
1 cup (packed) pitted Medjool dates (about 9 ounces)
1/2 teaspoon vanilla extract
2 cups ice cubes

Puree yogurt, milk, dates, and vanilla in blender until smooth. Add ice cubes; puree until mixture is thick and smooth.
Divide between 2 glasses and serve.

Healthy Strawberry-Almond Smoothie

From http://rachaelwhite.me/
Makes 2 large smoothies

10 oz frozen strawberries
1 large banana
1 1/2 cups unsweetened vanilla almond milk
2 tablespoons almond butter
2 tablespoons wheat germ

Combine all ingredients in a blender.
Blend until smooth.
Serve immediately.

Healthy Berry Yogurt Smoothie

A super simple 5 ingredient Healthy Berry Yogurt Smoothie. Protein packed to keep you full throughout the day. A perfect on the go breakfast.
From http://chefsavvy.com/ SERVES: 2

¾ cup fresh blueberries
¾ cup fresh blackberries
5.3 ounce package plain Greek yogurt
1 cup vanilla soy milk
1 whole banana

Add all of the ingredients to a blender. Pulse for 30 seconds, stir and pulse for an additional 30 seconds.

Pour into two glasses and serve immediately or refrigerate until ready to serve.