A Watermelon Smoothie. Image by T Caesar from Pixabay

During phases 1 and 2 of the coronavirus pandemic, many people found them isolated to the extent that they could not help but gain a few pounds. During Phase 1, people rarely went out of the house, thus eliminating the possibility of simply walking off a few calories while walking on the way to the store or in the grocery store aisle. During phase 1 and part of phase 2 in Ontario, gyms and pools were also closed, and many individuals gained fat on their frame instead of lean muscle. Yet another consequence of the pandemic for some people was the necessity of eating a lot of starchy foods, such as rice, pasta, potatoes and bread; in essence all of the foods that could cause weight gain.

7 Universal Smoothie Recipes – 200 calories or less.

If you would like to lose weight, then it is suggested that you replace a meal or snack that you usually have during the day with one of these Universal Smoothies. I call them Universal Smoothies because you can use the fruit of your choice in any of them, and still end up with a satisfying, nutritious drink that is under 200 calories.

Although you can use any fruit you like in these smoothies, it is recommended that you try to use the fruits that are higher in fiber in protein and lower in fat and calorie. Suggestions are:

  • 3/4 cup apricot halves = 55 calories, 2 grams fiber
  • 1 cup cantaloupe cubes = 56 calories, 1.3 grams fiber
  • 1 orange = 60 calories, 2.3 grams of fiber
  • 1 cup papaya pieces = 54 calories, 2.5 grams fiber
  • 1 peach = 37 calories, 1.6 grams fiber
  • 1 cup sliced strawberries = 50 calories, 2.5 grams fiber
  •  1 cup watermelon pieces = 51 calories, 0.4 grams fiber
  • 1 cup papaya pieces = 54 calories, 2.5 grams fiber

You can drink a favorite smoothie again and again or use them in any order that you like. 

They are listed from lowest in calories to highest.

#Make a Fruit of Your Choice, Coconut Water, and Matcha Green Tea smoothie at 80 calories. Matcha is a form of powdered green tea that also naturally thickens the smoothie. Add a cup of ice, fruit of your choice as recommended above, two heaping tablespoons of Matcha green tea and one cup of coconut water to a blender. Add a splash of spring water if the mixture seems to thick. Blend the mixture until it is liquefied enough to be pourable. 

#Make a Fruit of Your Choice, Strawberry and Almond Milk smoothie at 140 calories. Blend together, with one cup of ice, the recommended fruit, one cup of frozen strawberries, and a half-cup of almond milk. Blend everything until smooth and frosty and drink.

#Make a Fruit of Your Choice, Watermelon and Lime Smoothie at 160 calories. Blend together the fruit, a cup of watermelon cubes, a cup of coconut milk, and a tablespoon of lime juice. If it does not taste sweet enough, you can add a drop or two of Stevia or a packet of Truvia to the mix. Blend it all together until smooth and frosty and garnish with a slice of lime. 

#Make a Fruit of Your Choice, Apple, and Cinnamon smoothie at 140 calories. Add the fruit to one cup of ice, a half a cup of spring water, one whole apple cut in half with the peel on (Granny apples work best), a tablespoon of vanilla and ¼ teaspoon of cinnamon and whirl everything together until it is smooth in texture and drinkable. 

#Make a Fruity Tropical smoothie at 150 calories. Blend the fruit you have chosen with one cup of ice with fruit, 1/2 cup of coconut milk, a half-cup of unsweetened pineapple juice, or mango. Add honey or a teaspoon of liquid stevia if necessary and blend until liquefied.

#Make a Fruit of Your Choice, Banana, and Almond Smoothie at 185 calories. Blend together the fruit, one frozen peeled banana, a tablespoon of flaxseed oil, and ½ cup of freshly squeezed orange or mango juice. Add a cup of ice and whirl the mixture together until cool and frosty.  

Of course, not every one of these foods is appropriate for every health situation and dietary counseling is recommended for you if you have a specific health concern. 

If you are trying to get fit again after months of isolation during the pandemic, we can help you find your personal focus to optimize your health. We are well-known as a Toronto weight loss clinic. Services provided here at the Pinewood Natural Healthcare center include naturopathic testing, dietary counseling, homeopathy, herbal remedies, and intravenous infusion therapy. You can find out more about us on our website call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health practice.

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