5 LOW SUGAR SMOOTHIES | healthy smoothies to power your day

5 LOW SUGAR SMOOTHIES | healthy smoothies to power your day

August 20, 2019 100 By William Morgan


– 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.