By Praveen & Maahek Nair
These healthy meal replacement smoothies are gluten free, dairy free, vegan, great to be enjoyed for breakfast or as a tasty snack during the day. The best part about homemade meal replacement smoothies is that they are a perfect quick way to get more nutrients that you may not otherwise consume in your everyday diet.
AVOCADO COCONUT SMOOTHIE
Serves 1
Ingredients:
- ½ Cup Avocado
- ½ Cup fresh coconut (cut into small pieces)
- ½ Cup Coconut Milk
- 1 Tablespoon Coconut Oil
- 1 Teaspoon stevia
- 4-5 Ice cubes
Method
Cut ripe avocado in half. Save the seeded side for future use. Remove skin and place half of the avocado in blender. Combine all other ingredients in a blender. Blend until smooth. If desired, add crushed ice and blend until desired smoothness. Serve immediately. If serving later, place cling wraps directly over surface of smoothie to prevent any turning of colour.
Tips
Add more milk if you like your smoothie thinner, more ice if you like it thicker.
BENEFITS
- Avocado is rich in mono-unsaturated fatty acids (MUFA), which have been proven to be heart-healthy and help maintain cholesterol levels in the body. Avocado is also rich in lutein, a potent antioxidant.
- Coconut is made up of medium chain fatty acids, which increase energy expenditure and enhance physical performance. It helps regain muscles strength after exercise. This smoothie is also convenient, because it stays fresh in the fridge for 4 hours.
Nutritional Content
Serving 1 glass
| Calories | 255 |
| Carbohydrates | 35.7g |
| Protein | 7.3g |
| Fat | 7g |
MANGO CHOCO SMOOTHIE
Serves 1
Ingredients
- 1 cup Almond Milk
- 4 tablespoon Greek Yogurt (natural unsweetened)
- ½ Mango
- 2 scoop Choco Protein Powder (you can use your favourite flavour as well)
Method
Place all of the smoothie ingredients in a blender and process until smooth and slightly frothy. You can add a little extra water to thin out the smoothie, if you prefer. Pour the smoothie into your serving glass. Garnish it with some chopped mango and Walnuts on the top.
Tips
Place the raspberries in a small bowl and smash them up a little with a fork, then top the smoothie with them. Sprinkle over some cacao nibs.
Benefits
- Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk.
- Almond milk is low in sugar and high in calcium, vitamin E and vitamin D.
- Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.
- Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.
- Greek yogurt is packed with probiotics which healthy bacteria that can help boost your immune system and decrease stomach issues, such as diarrhoea and pain.
Nutritional Content
Per Serving
| Calories | 306 |
| Carbohydrates | 72 g |
| Protein | 7.5 g |
| Fat | 0.3 g |
KETO STRAWBERRY AVOCADO SMOOTHIE
Serves 1
Ingredients
- 1 Cup Fresh Strawberries
- ½ Cup Almond Milk (unsweetened)
- ½ Cup Avocado
- 1 Cup Ice Cubes
- 1 Tablespoon MCT Oil
- 1 Cup Water
- 1 Teaspoon stevia (Optional)
Method
In a blender add all the ingredients one by one blend it until smooth. Take a jar add some chopped strawberries then add our strawberry avocado smoothie to it and garnish with some more pieces of strawberry to serve
You can add any garnishing you want.
Benefits
- Strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols
- Avocados Are Loaded with Fiber Eating Avocados Can Lower Cholesterol and Triglyceride Levels They Contain More Potassium Than Bananas. It Is Loaded with Heart-Healthy Monounsaturated Fatty Acids
Nutritional Content
Per serving
| Calories | 209 |
| Carbohydrates | 29g |
| Protein | 11g |
| Fat | 7g |
VEGAN DETOX MINT SMOOTHIE
Serves 1
Ingredients:
- ½ Cup of water
- 3 Tablespoon coconut milk
- 1 Tablespoon of avocado
- Handful of mint leaves.
- 1 Tablespoon sugar free (optional)
Method
In a blender add water, coconut milk, avocado, handful of mint leaves and stevia (optional), blend it all together until smooth and vegan detox mint smoothie is ready
Tips
Adding dairy-free yogurt will bring more taste in the juice.
Benefits
- Mint is a calming herb that people have used for thousands of years to help soothe an upset stomach or indigestion
- The mint plant family provides a range of plant compounds that have anti-allergenic effects, mint contains menthol.
- This an aromatic decongestant that might help to break up phlegm and mucus, making it easier to expel.
- Mint leaves are a tender herb with gentle stems. It is best to add them raw or at the end of the cooking process. This helps them maintain their delicate flavour and texture.
Nutritional Content
Serving Size 1 glass
| Calories | 37 |
| Carbohydrates | 8 g |
| Protein | 00 g |
| Fat | 1.2 g |
BLUEBERRY SMOOTHIE
Serves 1
Ingredients
- 200ml Almond Milk (Natural unsweetened)
- 4 – 5 Ice cubes
- 1 tablespoon MCT Oil
- 1 Cup Blueberries
Method
Blend the blueberries, almond milk, ice cubes and MCT Oil in a blender until frothy. Serve immediately.
Tips
This smoothie keeps well in the refrigerator covered for 1 to 2 days.
Benefits
- This blueberry smoothie is everything you could wish for and more in a smoothie. With a delicious berry taste, you’ll look forward to getting up every morning.
- Smoothies are an extremely delicious and easy breakfast or snack that take just 5 minutes of effort.
- Blended food is easier for your body to digest which allows your body to start releasing energy quicker after consumption. Outside of that, fruits and veggies are packed with vital nutrients your body needs, and the yogurt adds protein to keep you full.
Nutritional Content
Serving Per Glass
| Calories | 224 |
| Carbohydrates | 19g |
| Protein | 20g |
| Fat | 4g |