Fab Four Smoothie Recipe Roundup #Fab4smoothie • GrownUp Dish (2024)

FAQs

What is the fat in the Fab 4 smoothie? ›

Fat: coconut oil, nut butters; if you can't have nuts try MCT oil, ghee, or avocado (and for smoothies, coconut milk, hemp milk, or water are great liquid alternatives for those who can't have nut milks) Fiber: ground flaxseed, chia seed, acacia powder, psyllium husk, cauliflower.

You're adding too many “boosters.” Nut butters, chia seeds, and protein powders can all be great smoothie additions, but like other smoothie ingredients, it's possible to go overboard.

While these are nutrient-dense options, adding too many ingredients can also come with too many calories. Tip: Don't go crazy on these ingredients and choose one or two at most for your smoothie, the experts say.

To qualify as a Fab Four meal, your plate must include protein, fat, fiber, and greens. "Fab Four meals turn off hunger hormones, squelch inflammation [ed note: like bloating], and provide the body with the perfect complete meal of essential nutrients," LeVeque told MyDomaine.

If you're looking to cut calories and sugar from your diet, water is the perfect choice for liquid for smoothies. Not only is it calorie-free and sugar-free, but it's also money-free!

Protein Powder. Protein smoothie recipes often contain protein powder, and Spivak says protein is an important part of a nutritious smoothie. “Protein builds and maintains muscle mass, and can help to keep you feeling full and satisfied,” she says.

Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.

Do you put ice in a smoothie first or last? ›

Add small amounts of water, milk, or juice. Work your machine back up to its highest speed, and process for 10-20 seconds. Tip: Load the container in the following order: liquids first, then soft fruits or vegetables, greens, and ice on top.

“Fruits, especially citrus fruits such as strawberries, grapes, oranges, amla, etc, should not be taken with milk or yoghurt. This is because this combination can lead to gastritis and a host of other gut health issues,” she said.

In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.

No ice: If you don't have ice, you can use frozen fruit, oats, chia seeds, yogurt, or nuts and nut butter to thicken your smoothie. No frozen fruit: Add a scoop of raw oats or chia seeds into the blender instead. No yogurt: You can swap yogurt with nut butter to thicken a smoothie.

Healthy fats

[*] They also help keep your body in fat-burning mode (when paired with low-carb intake). Healthy fats to add to your fat-burning smoothies include nuts, nut butters, chia seeds, hemp seeds, flax seeds, avocado, coconut oil, and MCT oil.

Add a little bit of healthy fat

To help you feel full longer, try adding one tablespoon of almond butter or a half to a whole avocado (depending on size and how much healthy fat you want to add). This will also give your smoothie a creamier texture.

Strawberry banana smoothie with kefir

Plus, kefir packs about 12 grams of protein per 1 cup (240 mL), so it's an excellent ingredient for a weight gain smoothie ( 4 ). This simple recipe uses full fat kefir to boost the calorie content slightly.

Green smoothie nutrition:

As a baseline, an 8-ounce serving with a half-cup each of spinach, kale, apple, and banana contains: Calories: 120. Protein: 3 grams. Fat: 0 grams.