Vegetarian diets require a bit of creativity in order to get all of the essential nutrients. While protein, calcium, and vitamin D can be gleaned through dairy, eggs, leafy greens, tofu, beans, fortified foods, and nuts, vitamin B12, omega-3 fatty acids, zinc, iodine, and iron can be harder to come by. In addition to maintaining body functions and good health, vitamins and minerals are important to weight loss as well. They can increase satiety, boost the metabolism, regulate the thyroid, and balance blood sugar. Therefore, variety is essential in a vegetarian diet for weight loss. But, there’s no need to chug iodized salt or eat spoonfuls of nutritional yeast. Smoothies are a fast, easy, and delicious way to add ingredients you may not otherwise include in your vegetarian diet plan. Try these fat blasting, nutrient-packed smoothies for breakfast, lunch, or a snack.
Iron-Rich Green Smoothie
Don’t be turned off by the idea of kale in a sweet drink. The citrus fruits actually mask the flavor. Combining vitamin C with iron allows the body to better absorb the nutrient. In addition to iron and vitamin C, this concoction also contains folate, vitamins B1 and B6, vitamin E, vitamin K, copper, magnesium, manganese, potassium, and phosphorous. The recipe yields 2 servings.
Ingredients:
2 large ripe bananas, peeled
1 ripe mango, pitted and peeled
3 cups organic kale
1 cup fresh organic parsley
5 ounces of filtered water
Directions:
- Put all of the ingredients, except for the kale and parsley in a blender. Blend.
- Add the kale and parsley and blend on high until creamy, about 30 seconds.
Berry Breakfast Smoothie
Blueberries are a super food. They’re high in antioxidants and studies have linked eating blueberries with a reduction in abdominal fat. Add that to the B12 in Red Star Vegetarian Support Formula Nutritional Yeast, the omega-3 fatty acids in flaxseed oil, and the protein in soymilk, and you have a vegetarian diet powerhouse. The recipes yields 1 serving.
Ingredients:
1 cup ice
1 cup reduced-fat soy milk
½ cup fat-free yogurt
3 large strawberries, stems cut off
1 banana, peeled
1 cup blueberries (fresh of frozen)
1 tbsp Red Star Vegetarian Support Formula Nutritional Yeast
1 tsp flaxseed oil
1 tbsp honey
Directions:
- Add all ingredients to a blender.
- Blend until creamy.
Sea Veggie Fruit Smoothie
Vegetarians have limited options when it comes to sources of iodine. Iodized table salt, sea vegetables (seaweed and its relatives), beans, and certain vegetables are among the best iodine-rich foods. Dulse flakes are a simple way to add iodine to vegetarian diets. Dulse is a type of seaweed, but before you cower in fear, the dried flake form has the same nutrients as a whole leaf with less of an ocean flavor. When included in a smoothie recipe, the taste is barely noticeable. It’s a good way for seaweed beginners to jumpstart their palate. This recipe also contains omega-3 fatty acids, B vitamins, protein, electrolytes, fiber, and minerals. It yields 1 serving.
Ingredients:
1 ripe banana, peeled
6 large dates
1 tbsp hemp seeds
1 tbsp flax seeds
1 tbsp dulse flakes
Cinnamon to taste
2 cups filtered water
Directions:
- Add all ingredients to a blender.
- Blend well until ingredients are creamy.
Tropical Tahini Smoothie
This exotic smoothie is perfect for a light and healthy breakfast. The addition of tahini butter provides close to ¾ of your recommended daily zinc intake. Tahini butter, made from ground sesame seeds, is a healthy way to make smoothies more filling, while imparting a slight nutty flavor. The tropical tahini breakfast smoothie also contains vitamin C, protein, omega-3 fatty acids, potassium, and B vitamins. Drink up! The recipe yields 1 serving.
Ingredients:
1 cup of low-fat coconut milk or any nut milk
½ cup pineapple chunks
1 banana, peeled
1 tbsp raw tahini butter
1 tbsp agave nectar
Directions:
- Add all ingredients into a blender.
- Blend until smooth and creamy.
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