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.

There's flaxseed, chia seeds, goji berries, turmeric, kale — are all of these ingredients going into your smoothie? While these are nutrient-dense options, adding too many ingredients can also come with too many calories.

The Fab 4 includes Protein, Fat, Fiber, and Greens. Together these nutrients naturally support blood sugar balance, regulate hunger hormones, decrease cravings to help you to feel your best and hit your goals, and serve up just what your body needs.

For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.

Yogurt is to be avoided with cheese, hot drinks, sour fruits, milk, mangoes, nightshades, beans, eggs, fish. Fat and proteins are mismatched foods as they need different digestive juices. Cheese cannot be paired with eggs, fruits, hot drinks, milk, beans, yogurt.

Adding the liquid first is important for a couple of reasons. The liquid acts as a solvent, dissolving any powders (hello protein powder) you might want to add. And when you turn the blender on, the liquid will whiz through the blades quickly and easily, drawing down other ingredients to be chopped up.

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.

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.

What is the most important ingredient in a smoothie? ›

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.

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!

Good fat options for smoothies include nuts, seeds, nut butter, avocados or Greek yogurt, which can also provide protein. Regan also recommends choosing a high-protein liquid like dairy milk or soy milk. You can also add a scoop of protein powder.

As well as nuts, seeds and tahini, other sources of fats that make a perfect smoothie include avocados, coconut milk and cold-pressed coconut oil. Adding some form of healthy fats into your smoothie will provide a smooth, creamy and delicious taste every time.

Green Tea

A catechin found in green tea helps increase metabolism and thus increases fat burning. Green tea is often found powdered, and thus can be simply added to a smoothie. Remember when we were asking, “What is fat burner in smoothies?” Oftentimes it's powdered green tea or green tea extract.

“Some smoothies can be high in calories, sugar, and/or fats, which may not be aligned with one's weight loss goals. However, when we thoughtfully choose nutrient-dense ingredients, such as fiber, vitamins, minerals, antioxidants, smoothies can become a healthful part of our daily routine,” she says.

A 40-30-30 balanced, 200 calorie smoothie requires approximately: 20 grams of carbohydrates. 15 grams of protein. 6 grams of fat.