Are smoothies good for you?  

Smoothies can be a great addition to your diet when you get the ingredient balance just right. They come with a bunch of health perks, help with exercise recovery, and can even support weight loss. 

Plus, they’re a tasty way to boost your daily fruit and vegetable intake, giving you essential vitamins, minerals, fibre and antioxidants that can help your immune system and digestion.

If you’re into working out, adding protein from yoghurt, milk or protein powder to your smoothies can really help with muscle repair and speed up recovery. And don’t forget about carbs from fruits or oats—they’re key for replenishing your energy levels. 

Smoothies are also handy for managing your weight since the mix of protein and fibre keeps you feeling full longer, which can help curb cravings and make portion control a breeze.

Just a heads up, though: watch out for sugar content. Many smoothies, especially the ones you find in stores or those loaded with fruit juice, can pack in a lot of sugar, which might lead to energy crashes and unwanted weight gain.

Berry blast smoothie recipe for weight loss

This delicious berry blast smoothie by Lisa Marley is a healthy, hydrating energy boost—perfect as a meal replacement or a nutritious treat to support your weight loss goals. 

Packed with antioxidants and essential nutrients, this berry blast smoothie recipe is quick to prepare and ideal for anyone looking to enjoy a tasty, nutrient-rich smoothie full of vibrant berries. 

How to make the berry blast smoothie  

1. Prepare the ingredients

Carefully halve the frozen grapes to make them easier to blend. Slice the banana into small, manageable pieces.

2. Blend the ingredients

Add all the prepared ingredients to the blender, excluding the ice. Blend until the mixture is smooth and creamy.

3. Serve and enjoy

Pour the blended mixture into your favourite cup. Finally, add the ice to keep it refreshingly cool. Most importantly, enjoy your delicious treat!

The benefits of frozen berries for weight loss 

Frozen berries are a fantastic choice for weight loss because they are low in calories, high in fibre, and packed with water, all of which help you feel fuller for longer. 

Their low glycaemic index means they release energy slowly, preventing sugar crashes and cravings. Freezing preserves most of their nutrients, so you can enjoy their benefits all year round, whether in smoothies, porridge or as a healthy snack.

The benefits of grapes for weight loss

Grapes have a low calorie density and high water content, which helps keep you satisfied without piling on the calories. They are also rich in fibre and antioxidants like resveratrol, which may boost metabolism and support overall health. Naturally sweet, grapes can curb sugar cravings and make healthy eating more enjoyable.

The benefits of bananas for weight loss 

Bananas are a brilliant, nutrient-dense fruit for weight loss, offering plenty of fibre and resistant starch—especially when slightly green—which helps you stay full and manage your appetite. 

They’re packed with essential vitamins and minerals and are easy to digest. For the best results, pair bananas with a source of protein or healthy fat to keep your energy steady and hunger at bay.

Green smoothie recipe for weight loss

Made with some of nature’s best ingredients, this smoothie by Lisa Marley is all about freshness and energy in every sip. The green smoothie isn’t just tasty and refreshing; it’s also a great partner for your weight loss goals. 

You can enjoy it guilt-free, knowing it nourishes your body and satisfies your cravings without sacrificing your health. Loaded with essential nutrients, antioxidants and fibre, it fuels your day and helps you feel energised and revitalised.

How to make the green smoothie 

1. Peel and chop the cucumber

Grab a peeler or a knife and take the skin off the cucumber. Then, chop it into small cubes and toss them into the blender.

2. Wash and chop the celery sticks

Turn your kitchen tap to cold and rinse the celery under the water. Give it a gentle rub to ensure it’s nice and clean. Then, chop the celery into small chunks and add them to the blender.

3. Cut and separate the avocado

Use a sharp knife to slice around the avocado skin vertically. Carefully remove the seed with the knife. Once that’s done, scoop out half of the avocado with a spoon and put it in the blender.

4. Wash your spinach

Just like you did with the celery, wash the spinach under cold water.

5. Add the plant milk and water to the blender

Measure out the right amount of plant milk and water, then pour them into the blender.

6. Blend to a liquid

Turn on the blender and mix everything until it’s smooth. And that’s it! You can add ice for an extra refreshing smoothie before or after blending.

The benefits of cucumber for weight loss 

Cucumber is a fantastic ingredient for weight loss smoothies due to its high water content and very low calorie count—just 16 calories per serving without sweeteners. 

This makes it excellent for hydration, which helps control hunger and maintain energy levels. It also contains dietary fibre, supporting digestion and gut health, which is essential for managing weight. Additionally, cucumbers have detoxifying properties, especially when combined with lemon and mint, helping to cleanse your system and keep your weight loss journey on track.

The benefits of celery for weight loss

Celery is another superb low-calorie vegetable to include in your smoothies. It’s rich in water and antioxidants like apigenin and luteolin, which support digestion and reduce inflammation. 

Celery also helps replenish electrolytes, making it great for hydration. Its fibre content aids digestive health and promotes fullness, which can reduce calorie intake. 

The benefits of avocados for weight loss

Though higher in calories than cucumber or celery, avocado is a weight loss ally thanks to its healthy monounsaturated fats and dietary fibre. These fats can help reduce belly fat and boost calorie burning, while fibre keeps you feeling full longer, curbing cravings. 

Avocado smoothies are creamy and satisfying, often combined with banana and spinach for a nutrient-dense, metabolism-boosting drink that works well as a breakfast or post-workout snack.

The benefits of spinach for weight loss

Spinach is a low-calorie, nutrient-packed leafy green perfect for weight loss smoothies. Its high fibre content helps you stay full and reduces overall calorie intake. 

Spinach also provides essential vitamins and minerals like A, C, K, iron, and potassium, which support energy. With its natural hydration and detoxifying effects, spinach makes your smoothies both nourishing and effective for weight loss.

Carrot cake smoothie recipe for weight loss 

This nutrient-packed carrot cake smoothie by Lisa Marley is perfect for breakfast or a wholesome snack. Bursting with vibrant flavours and nourishing ingredients, it’s a guilt-free treat that energises your day and satisfies cravings with every delightful sip.

How to make the carrot cake smoothie 

1. Peel and chop the carrots

Start by peeling the carrots, then chop them into small cubes. This will make them much easier to blend smoothly.

2. Peel and chop the cucumber

Next, peel the cucumber and cut it into small cubes. The smaller pieces help the blender work more efficiently.

3. Remove the core from the apple

Carefully remove the apple’s core to avoid any pips in your smoothie. This also ensures you get only the soft, juicy parts for a better texture.

4. Add all ingredients to the blender

Place all the prepared ingredients in the blender, except for the ice. Blend everything until it reaches a smooth, creamy consistency.

5. Add your ice and serve

Finally, add ice to your smoothie to chill it. Serve immediately, and enjoy your refreshing and healthy drink!

The benefits of carrots for weight loss

Carrots are a great addition to your diet if you’re aiming to lose weight. They are low in calories, containing about 25 calories per 100 grams, and are rich in dietary fibre, which helps keep your digestive system healthy and makes you feel fuller for longer.

This can reduce overeating and make it easier to stick to a calorie-controlled diet. The fibre in carrots slows the release of sugar into your bloodstream, which helps prevent insulin spikes that can lead to fat storage. 

Carrots provide essential vitamins like A, C and B6, as well as potassium and antioxidants such as beta-carotene, which may boost metabolism and support fat burning. With about 88% water content, carrots help keep you hydrated and assist in flushing out toxins.

The benefits of apples for weight loss

Apples are another fantastic choice for supporting weight loss. They’re about 85% water and low in calories, with around 95 calories for a medium apple, which helps fill you up without adding many calories. Apples contain both soluble and insoluble fibre, especially in the peel, which slows digestion, promotes fullness, and reduces appetite, ultimately helping to lower overall calorie intake. 

They also have a low glycemic index, meaning they help keep blood sugar levels steady, reducing cravings and the risk of overeating. 

Compounds like malic acid and fibre in apples promote smooth digestion and a healthy gut, which is important for metabolism and weight management. Additionally, apples contain antioxidants and nutrients that support heart health, reduce inflammation, and may even help protect against certain diseases. 

Studies show that eating apples as a snack can reduce calorie intake and aid weight loss more effectively than similar-calorie snacks without fibre.

Strawberry and banana protein shake recipe for gym recovery

Satisfy your cravings and fuel your fitness goals with a strawberry and banana protein shake, perfect for supporting gym recovery. 

Enjoy the natural sweetness of ripe strawberries paired with creamy bananas, all blended with protein-rich whole milk kefir (offering about 12 grams of protein per cup). This delicious shake helps repair and build muscle.

What you’ll need 

• 1 cup of fresh or frozen strawberries (using frozen strawberries will make the shake more refreshing!)
• 1 ripe banana
• 20g of plain oats
• 1 cup of kefir milk (whole – vegan option available!)
• 1 cup of ice cubes
• A blender

How to make the strawberry and banana protein shake

1. Prep the fruit

Chop the strawberries and bananas into small, 1cm cubes. This makes blending quick and easy. If you’re using frozen strawberries, place them in a plastic food bag and gently smash them with a rolling pin.

2. Soften the oats

Add the oats and kefir milk to your blender. Let them sit for a few minutes while you prepare the other ingredients; this helps the oats soften for a smoother shake.

3. Crush the ice

Place your ice cubes in a plastic food bag and crush them with a rolling pin until you have small pieces. This step ensures your shake will be perfectly chilled and refreshing.

4. Combine everything

Add the chopped fruit, softened oats, kefir and crushed ice to the blender. Check the portion size—if you want a bigger shake, simply add more strawberries or milk.

5. Blend and enjoy

Blend everything together until smooth and creamy. Pour into your favourite glass, sip, and enjoy your delicious, protein-packed shake!

The benefits of kefir for weight loss

Kefir is a fermented milk drink that’s naturally low in calories and packed with probiotics, which are friendly bacteria that support a healthy gut. A balanced gut can help with digestion and may even reduce bloating, making you feel lighter and more comfortable. The protein in kefir also helps you feel fuller for longer, which can make it easier to resist unhealthy snacks between meals.

The benefits of oats for weight loss

Oats are a brilliant choice if you’re trying to lose weight, as they’re filling, comforting and packed with fibre. When you eat oats, the fibre helps slow down digestion and keeps you feeling satisfied for hours, which can help prevent overeating. Oats also help to stabilise your blood sugar levels, so you’re less likely to experience energy crashes or sudden cravings. 

The benefits of protein

Protein plays a crucial role in weight loss by helping you feel full and supporting your body as it burns fat. When you eat enough protein, you’re less likely to feel hungry between meals, which can make it easier to stick to your eating plan. Protein also helps your body maintain muscle while you lose weight, which is important for keeping your metabolism healthy.