For The Love Of Smoothies: Delicious Low Fat, No Sugar Smoothie Recipes




Travelling is a mixed blessing when it comes to food.

Foreign countries offer a wealth of new food experiences, delightful new tastes, interesting local cuisines, and startling new food combinations (rabbit strawberry crème steamed bun, anyone?).

However, being on the road for a long period of time means leaving behind the conveniences of home. One convenience I have really missed is my blender, because smoothies have been a core part of my healthy eating program for many years.

My love affair with smoothies began several years ago, when I invented a guilt-free chocolate smoothie I could make for my kids. It had no ice cream, and could even be made dairy free. It had no refined sugar, or even honey, but was deliciously sweet.

For those readers with access to a blender, here is the recipe:

Guilt-Free Chocolate Smoothie

Half a tray of ice cubes

Three large, ripe bananas

Two tablespoons of cocoa

¼ cup of milk, coconut milk, or water (for mixing)

Put the ice cubes in first, closest to the blades, then the bananas and other ingredients. Blend until smooth. Serves 2-4, depending on the size of your glass.

Being on the road also means that you often don’t have access to a freezer, or sometimes even to a fridge!

When we had been travelling for more than a year and a half, we settled on the island of Koh Phangan, in Thailand, for a six-month stay. We rented a bungalow that had a fridge and cooking equipment, and (happily for me!) the cooking equipment included a blender.

Bananas are cheap, available everywhere, and very sweet in Thailand. We could make ourselves an endless supply of ice cubes from our drinking water, and we had carried a box of high-quality Van Houten cocoa for several months so that we could make ourselves hot cocoa using our small kettle.

The guilt-free banana smoothie was the first thing we made in our new kitchen!

There are a number of absolutely delicious smoothies that can be made with one or more frozen ingredients. On hot summer days (and when you are travelling in the tropics), a frozen smoothie is utter bliss.

Frozen Banana Smoothie

Two large bananas, frozen

1 cup milk, coconut milk, or almond milk

2 tablespoons rolled oats

Put the frozen bananas in first, closest to the blades. If necessary (if your blender is small in volume or low in power), cut or break the bananas into small chunks before blending. Add the other ingredients and blend until smooth.

This recipe is, of course, open to endless variation. Replace the oats with frozen mango, and use coconut milk, and you have the perfect tropical blended shake. Replace the milk with your favourite fruit juice. You can even replace the frozen bananas with frozen berries, but if you have no banana at all in the smoothie, it loses a little of its creaminess.

Another base for a variety of delicious smoothies is this recipe, which may be more accessible to people living in cooler climates:

Raspberry Cheesecake Smoothie

1 cup frozen raspberries

½ cup cottage cheese

½ cup milk of choice

Put the raspberries in the blender first, closest to the blades, then add the other ingredients and blend until smooth.

The creaminess in this smoothie is from the cottage cheese, so you can exchange the fruit for any other frozen fruit, and still have a deliciously cooling smoothie.

For a vegan version of this smoothie, you can substitute dessicated coconut for the cottage cheese, and use a non-dairy milk such as coconut cream or almond milk.

Finally, let’s not forget that smoothies can be a great way to take in foods that might have tastes we don’t enjoy so much. For example, we would all eat a lot more spinach is we always ate it in the form of this smoothie:

The Popeye Special Smoothie

1 frozen banana

I cup raw spinach

½ cup low-fat vanilla yoghurt

Put the frozen bananas in first, closest to the blades. If necessary (if your blender is small in volume or low in power), cut or break the bananas into small chunks before blending. Add the other ingredients and blend until smooth.

Again, vegans can substitute dessicated coconut for the yoghurt.

So, what are you waiting for? Turn your bender into endless hours of delicious guilt-free pleasure with these healthy and tasty smoothies.




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Jenny Ford Hale

Jenny Hale is an executive coach, who specialises in helping her clients meet their financial goals without sacrificing their physical, mental, emotional and spiritual health. She is currently a permanent traveller, and her journal can be found at Travelling Light .

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