[Recipe] Blueberry Coconut Smoothie from Less Than 200 Calories

This is a delicious smoothie made with blueberries and coconut … er, you guessed that already, didn’t you? (Lol!)

I’m always saying how flexible smoothies can be.

With this one, I’d suggest you could use full fat coconut milk. The fat in it makes it filling. A body needs fat to absorb fat-soluble vitamins A, D, E and K, to protect vital organs and for building healthy cells and producing hormones.

If one smoothie is too much for you, or contains more calories than you want in one meal, split it in two and enjoy as two smaller meals/snacks.

Here are some of the benefits of coconut milk according to Dr Axe …

Builds Muscle and Helps Lose Fat
Studies find that medium-chain triglycerides (MCT) fatty acids found in coconut milk increase energy expenditure and help enhance physical performance. Following exercise, muscles also need plenty of nutrients — including electrolytes like magnesium and potassium that are found in coconut milk — to repair broken down tissue and grow back even stronger.

Because coconut milk is high in healthy fats, it also helps fill you up and prevent overeating or snacking throughout the day, which derail your efforts to improve your body composition.

 

Provides Electrolytes and Prevents Fatigue
… Coconut milk also contains the types of MCTs that are easily used by your brain for energy, without even needing to be processed through your digestive tract with bile acids like some other fats. Coconut milk’s calories provide a quick and efficient source of healthy calories for the brain, which is actually primarily made up of fat and relies on a steady stream of it to function.

 

Helps Lose Weight
… As a food high in MCTs, coconut milk is a very filling, fat-burning food. Fats provide the feeling of being full and satisfied and can help prevent overeating, snacking, food cravings and potentially weight gain.

Of course, portion control is important considering the calorie count of coconut milk, but as a part of a healthy diet it provides necessary fatty acids in addition to other minerals that support weight loss and detoxification. Coconut milk is also hydrating and helps the digestive organs, like the liver and kidneys, function properly, which helps metabolize fat and remove waste from the body.

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Recipe: Blueberry Coconut Smoothie from Less Than 200 Calories

I’ve added coconut water to this recipe from Melanie at GatherForBread who says …

… blueberries, yogurt, and coconut have been shown to give you an increase in energy … both blueberries and yogurt boost your energy and we can all use a little more of that for our day, huh? … [F]or a healthy fresh way to start your day.

Serves 1; approx 195 cals

All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.

Ingredients:

• 1 cup Ice
• 1/2 cup frozen Blueberries, fresh or frozen (depending on time of year)
• 1/4 cup Greek Yogurt, natural or blueberry flavor
• 1/3 refrigerated Coconut Milk Beverage
• 1/2 cup Coconut Water
• 1/4 Blueberry Pomegranate Juice or similar
• 2 tablespoons unsweetened Coconut

For a filling smoothie substitute …

• full fat Coconut Milk

Or try adding some …

• Oats
  Nuts or seeds

additional Coconut Flakes for garnish optional

Blend until smooth and enjoy.

Notes:

• With 1/3 cup full fat coconut milk, and still serving 1, it’s 354 cals.
• If we add an extra 1/2 cup Coconut Water to make it serve 2 then it’s 190 cals each.

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Source: DrAxe; GatherForBread

Photo: GatherForBread

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