Selen Dar

Muscle-Building Workout and Diet


– Now that we’re in the thick of summer, I’ve been receiving a lot of
requests for smoothie recipes but particularly for low sugar smoothies. As you might imagine,
many smoothies are loaded with natural sugars from the fruits contained in the smoothie. Now, to be clear I am not
against natural sugars from fruits but when
it comes to smoothies, it’s just really easy to overindulge. I love a sweet mango
smoothie like anyone else and I even have a recipe
for one on my website but that recipe clocks in at more than 50 grams of sugar per serving so it should definitely
be viewed more as a treat rather than a smoothie
on regular rotation. So, today I wanted to share five easy, low sugar smoothie recipes that have less than 15 grams of sugar per serving. They’re still fruity but not overly so and I’ll be honest it may
take your palate a little bit of time to adjust to the
fact that there’s less sugar. You can always add a half
an apple or half a banana to help bridge the gap as you
dial down the sugar quantity. I’ll also share a few ways that
you can sneak extra veggies into your smoothie for a nutrient boost and of course this is totally optional but it’s fun to experiment
with and most of the time these extra veggies are
pretty undetectable. I’m happy to partner with
Vitamix on today’s video and I’ll share a fun
giveaway that we’re doing for my birthday at the end of the video but for now let’s dive
into these smoothies. I’m sneaking a few veggies
into my smoothies today which I’ll walk you through
in a second but zucchini, cucumber, cauliflower,
beets, butternut squash, leafy greens, and carrots
are always great options. Bananas are frequently added to smoothies because not only are they
sweet, they add creaminess and a little heft and when they’re frozen they also keep our smoothies nice and cold but bananas are high in sugar so I have a couple of alternatives for you and the first one is frozen zucchini. So, let me show you how to prepare it. Bring a large pot of water to a boil and while you’re waiting
for your water to boil, slice the zucchini into a
quarter inch thick slices. If you have an abundance of
zucchini from your garden, freezing is a great way to save it for months and to use
it in future smoothies. Add the zucchini to the boiling water and blanch it for just a minute or so. Blanching is key because
it deactivates the enzymes which would otherwise cause the zucchini to become discolored and mushy. After a minute. use a
skimmer or slotted spoon to remove the zucchini an ice water bath which stops the cooking process and then let it cool
for about two minutes. Drain the zucchini over a
colander and then pat it dry with some paper towels just
to remove any extra moisture. Lay the zucchini on a
baking sheet and what we’re gonna do is pre-freeze
it all in a single layer. If we just tossed all of the
zucchini into a storage bag and froze it, we’d end up
with one very large clump of zucchini and that
wouldn’t be very helpful. After one to two hours, your
zucchini should be frozen and you can now place it
into storage bags like my favorite silicone Stasher bags. The zucchini will keep for
several months in the freezer and now it’s easy to toss as much as you’d like into any of your smoothies. The other sneaky vegetable I often add to smoothies is cauliflower
and let’s be honest is there anything that cauliflower can’t do? It’s a favorite veggie in
the low carb, low sugar world as it’s incredibly
versatile and I’ll prepare it the same way I just
did with the zucchini. After I’ve sliced it into quarters, I’ll remove the florets
and then use a knife to cut them down into bite sized pieces. Then, I’ll add them to
a pot of boiling water and try not to let one
sneaky piece get away and blanch them for one to two minutes. In addition to killing
any lurking bacteria, blanching helps to preserve the quality and flavor of cauliflower
which is important if you plan to freeze it
longer than a month or two. Transfer the cauliflower
to an ice water bath, let it cool for two
minutes, and then drain it. Pat it dry with some paper
towels and lay it flat in a single layer on a baking sheet. You’ll freeze the cauliflower
for one to two hours and once the florets are nice and frozen, transfer them to a storage container. Because cauliflower is a little bigger and takes up more space, I’m
using the stand up Stasher bag as I can fit more inside. And now that we’ve got our frozen veggies, let’s get to making some smoothies. The first is a pineapple
coconut smoothie and we’ll start with a half a cup of water and
a half a cup of coconut milk. Now, if you’d like to give
your smoothie a protein boost, there are many options and I’m
using a whey protein powder for the smoothie that has a
delicious vanilla coconut flavor but some other options for protein include a vegan protein
powder, collagen powder, yogurt, cashew butter or almond butter, a handful of spinach, and nuts and seeds. And I’ll use a variety of these options in my smoothies today. Next, I’ll add a tablespoon of chia seeds and a small piece of ginger which I’ll peel using the back of a spoon. My Vitamix blender pulverizes
a whole piece of ginger with no problems but if your
blender isn’t as powerful, you can finely dice or
mince the ginger as well. The sweetness in this
smoothie comes from pineapple and I’ll use one cup of
frozen pineapple chunks then blend it up. The combination of creamy coconut milk, pineapple, and a hint of
ginger give this smoothie a delicious tropical vibe and I love those flecks of vanilla
from the protein powder. For our next smoothie,
we’ll start with one cup of almond milk and I’m using
my homemade almond milk. Then I’ll add a half a cup of Greek yogurt and you could use a dairy
free yogurt as well. Just make sure that
there’s no added sugar. To that, add one tablespoon of hemp seeds and one cup of frozen blackberry though you could easily use strawberries or blueberries in this recipe as well. Now, we’ll sneak in
some frozen cauliflower and I usually add about
a half a cup per serving which is just a couple of
florets and then blend that up. This is a luscious
smoothie and while it’s not as sweet as it might look, it’s loaded with nutrients to help power your day. For our next smoothie we’ll start with one and a half cups of almond
milk and I should specify that if you buy almond milk, make sure that it’s unsweetened. Then we’ll add one
tablespoon of flax seeds and a half a teaspoon
of ground vanilla bean. If you don’t have ground vanilla bean, you could use fresh vanilla or a splash of vanilla extract as well. To that, I’ll add one
scoop of collagen peptides which I’ve written about
previously on my website and I’ll grate about one
third cup of carrots. To sweeten this smoothie,
I’ll add one orange and I’ve already peeled
and frozen my orange to keep my smoothie nice
and cold after blending. So, I’ll add that to the blender along with a half a cup of frozen cauliflower. This smoothie is my spin on an
orange creamsicle in a glass albeit a little less sweet
and a whole lot healthier. All right, we’re going all in on greens for this next smoothie. Start with one cup of water
and add a large handful of spinach and one cup of cucumber slices which is about a half
of a medium cucumber. To add sweetness along with
a good dose of vitamin C, we’ll add one kiwi fruit and
to get the fruit out easily, just slice it in half and
use a spoon to scoop it out. For some healthy fats and
to help keep you full, add a quarter of an avocado and for protein add one
tablespoon of nut butter. You could add almond
butter or cashew butter though I’m going with cashew butter today. And to keep this drink nice and cold, add a half a cup of frozen zucchini. This is a thick smoothie
thanks to the avocado but it’s still a light and refreshing, thanks to the kiwi and cucumber. Lastly, we’re finishing off with a classic Downshiftology smoothie which you might know from my Instagram. We’ll start with one cup of
water and add one tablespoon of chia seeds along with
a handful of spinach and a quarter of an avocado. To this, we’ll add one
cup of mixed berries and a half a cup of frozen zucchini. Now, on Instagram I normally add a banana but to keep the sugar low, we’re swapping that
banana for zucchini today. When you blend it up,
the combination of red and green makes my classic
reddish brown smoothie but don’t let the color fool you because this may be the sweetest
tasting smoothie of the bunch. All right, let’s chat about this giveaway. For several years running
now I have had the joy and pleasure of being able to
give away a Vitamix blender on my birthday which is August 31st. I get another year older and one of you in the community walks away
with a shiny new blender. The details for the giveaway are listed in the description box below
and whether you win or lose, I hope today’s video inspired you with some new healthy smoothie options. If you have additional tips or ways that you make a healthy smoothie at home that I didn’t mention,
please do share them with the community in the comments and if you’d like to see more
Vitamix videos in the future, make sure to give this video a thumbs up so that I know that you enjoyed it. All right, that’s it for me this week. I will see you guys
again in the next video.

100 thoughts on “5 LOW SUGAR SMOOTHIES | healthy smoothies to power your day

  1. Hi friends! I hope you enjoy these low sugar smoothies and don't forget to enter the GIVEAWAY! Details are in the video description. Come join our private FB group as well and you can post a photo of your favorite smoothie recipe. 🙂 xo – Lisa

  2. Okay took me a minute to finish this one but I did….check the box on all entry rules…that last smoothie though…has my name all over it. Thanks Lisa….and HAPPY BIRTHDAY a little early!

  3. Off to buy the zucchini and cauliflower to blanch and freeze. I add Kale, spinach and swiss chard frequently but never thought of the zuc or cauliflower!

  4. I know that Vitamix is the best, but I'm just curious if your viewers had just as successful results with a Ninja or other budget friendly blender.

  5. These look so yummy! I'm planning on making these in hopes to get some sort of veggie in my 5 year old! *fingers crossed*

  6. I love all your recipes! Can you do a video on budget friendly recipes please? I’d love to see what you come up with. Thanks!

  7. I rarely comment but I tried the coconut and pineapple smoothie and I love it! I can't even taste the protein powder in this!

  8. Thank you for the recipes! I recently found your channel and am loving it! Thanks also for the giveaway opportunity, I’ve always wanted a Vitamix but haven’t been able to get one.

  9. Happy Birthday! We share same month and I really love how calming your videos are. I cannot enter the giveaway because of my location. All the best to whoever wins! ♥️

  10. Hi Lisa! I am glad to find you here! I am from SoCal too!! Hopefully I get to meet up with you. " I want to be healthy!" I am following you now everywhere! Bam! Happy Birthday!

  11. Thanks for these colorful smoothies! I really love that you were using glass straws not single use plastic straws!!

  12. Hey! My Birthday is the 30th Virgo Power!!! Happy Birthday in advance 🎉 Thanks for the great low sugar smoothy options!!! Many Blessings for the new year ahead of us😀

  13. Every since I started my fitness journey your meal prep videos have helped me out so much! Thanks for putting so much effort into your channel, it’s inspiring and so helpful!! My biggest problem is not having a blender that completely liquifies my spinach and it’s so annoying so I hope I win!! much love xoxo ❤️

  14. Happy Birthday and excited for the giveaway. I sure could use that. Thank you for all of your recipes and advice. Love your channel

  15. So glad I chance upon your video 6months ago. Have been loving them. I m so excited to know that u can put zucchini n cauli in the smoothie! Clever use of them! Love love your videos. 💕💕

  16. Wonderful ideas!! Would you use these as a meal replacement or snack? My rheumatologist mentioned yesterday adding turmeric for help with pain – I would love to know what recipes it could be added as I really don’t want to take another pill.

  17. Great recipes, and a fun plug for stasher bags, too. Could you consider using silicone mats and cloth towels instead of parchment and paper towels? Easy switch for an environmental plus.

  18. Smoothies sound delicious! However, whenever I make a 1 serving smoothie, not everything grinds. I often get pieces of spinach leaves or blueberry peelings, sometimes even chunks of banana. I have a Vitamix from Costco. I usually blend at the highest speed, starting out low and gradually increasing. How long would a typical blend take? What could be the problem? Aren’t smoothies supposed to be smooth?

  19. I do not have an Instagram but I have the other 2 down. I've been following your channel for awhile now and absolutely love love LOVE your videos. Thank you for being an inspiration! 🌻

  20. Hi Lisa, love💜 love these recipes, especially the 2nd one with raspberries, my favorite so far
    You're so talented, I wish I have 1/4 of your creative brain…
    wishing you a healthy and forever Young birthday so you can create more great recipes. Bon appetite 🍰🎁

  21. How does the green smoothie taste? When I make a smoothie with kiwi it always ends up bitter/sour? Would it help if I left the seeds out or should I just add sweeter vegetables/fruits ? Love what you do, thanks for sharing these recipes!

  22. I really like these low sugar ideas, as my smoothies are normally banana, Apple and nut based.
    The only thing that troubles me are the plastic straws..!?
    May be you could promote using sustainable ones instead?
    Thanks, have a great day 🙂

  23. I just fell upon your YouTube video here in the Vitamix email…AMAZING! I'm a huge fan – already follow you on Instagram and now I can't wait to learn more from you from your YouTube account and the private Facebook Group. Who knew you could add cauliflower or zucchini to your smoothie! I would have never thought to but your instruction to freeze is simply perfect 🙂 thank you for giving me inspiration to be that more healthy. I've entered the contest … can't wait 🙂

  24. Awesome!☺️ I just found your channel recently and really enjoy your videos!😍 Sadly, I can‘t participate in the giveaway, because I live in Germany, but I wish everyone good luck!🍀

  25. Hope I did everything right to enter the giveaway. Technologically challenged here 😂😂. Looking forward to trying these healthy smoothies.

  26. I have subscribed to everything and have totally binged watched every video since I discovered you, some 2 or 3 times over, and I have made a total life transformation in the last couple of weeks all because of this channel. Thank you so much for putting me on to a healthier future x

  27. Loved this video! I have such a love-hate relationship with smoothies though, because I have a sensitivity to both spinach AND bananas (I know. It's weird. And it makes it very difficult to eat smoothies). If anyone here has the same struggles as me, I always substitute a banana for avocado. It thickens up the smoothies much like bananas do, but you can barely taste it! Also, I'm pretty sure kale would work as a spinach substitute as well. Just a little fun fact for any peeps with sensitive tummies.

  28. Great low sugar ideas! I absolutely love healthy smoothies! Thank you! I think I got all signed up for your fun vita mix giveaway!

  29. Another awesome video! I never thought of putting some veggies other than green leafy veggies to fruit smoothies! I’ve been watching your vids for almost 2 years and so proud of your success on your channel. Please keep it going for me!

  30. Lisa, could you do a video on how to store and keep seeds nuts and grains. I live alone so all the food prep is for 1 person. I am a Costco shopper and the quantities are large that can of course save money IF I knew how to preserve what I buy. You blanching some the the veggies in this video really helped me understand how to preserve these items. I should have paid more attention to my wife in the kitchen. Thanks, Ted

  31. Omg Happy Birthday! 🎂 I just found your channel today and I'm binging everything right now! Your videos make meal prep and eating healthier seem so much easier. I hope tou have a great birthday!

  32. I don’t have IG or any kind of social media so can’t enter the drawing but still enjoyed the video. I’ll continue to save for a Vitamix! Happy Birthday! 🎂

  33. What I like to do is to freeze coconut milk or yoghurt in ice cubes and use those to keep the smoothie cool. It also gives it somewhat of a frappé-texture, which I personally like a lot. When you do that and add in some raw unsweetend chocolate powder and instant espresso powder it makes a nice sort of moccha-frappé-smoothie.

  34. Another idea: you can now buy frozen riced.cauliflower, broccoli, small chunked sweet potato, butternut squash, etc. So I will just use those in my smoothies.

  35. SOO excited to try these! Happy Be-lated birthday! Late to the party and I don't have IG, sadly. Good luck to the winner, and thanks, again!

  36. I tried the blanched zucchini in different smoothies and I am SHOOK! I was sceptical at first but now i am throwing zuch in every smoothie I make and it is delicious, makes it nice and creamy.

  37. I just found Ms. Lisa and her vids and was JUST thinkin, "wouldn't it be great if she made a low sugar drink one." And guess what POOF she already did lol. #Awesome #NeedMore #LisaIsTheBest

  38. Vitamix is behind the times and still in the 1990s without a vacuum attachment or a vacuum system.
    I'm very disappointed with Vitamix that's why I haven't purchased a Vitamix blender because there isn't any vacuum system whatsoever.
    Please get with the program Vitamix and catch up with the times and let's get a vacuum system.

  39. I got a question…. How do I clean the container after blending smoothie with ChIA seeds in it? They pop up to the lid and upper part of the container and stuck to it once I hit the button which making part of them never got blended … And because they get all jelly like, rinsing in the water won't be able to get those off. I basically have to use a sponge to get them off… I tried put them at bottom, at top, in the middle layer, nothing works… The only time it gets better is when I made 2 cups of smoothie instead of one, but… I usually need only one… So, really frustrated about wasting about one third of the ChIA and also wasting time on cleaning it.

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