It's amazing how this healthy sweet potato smoothie is nourishing! It's blended using purple sweet potato, raw beet, and tofu, among other ingredients, leaving you satiated for hours.
The other day I went out for an appointment that took longer than expected, and since I've been doing IF (intermittent fasting), I had not eaten in the morning.
Tiredness and hunger pangs started hurting, and I was way far from home, so I thought of stopping by a smoothie shop. I was shocked and frustrated because all the smoothies were made only with fruits, especially those high in sugar!
I couldn't break my fast with high sugared stuff, so I decided to wait to get home and make myself something healthy.
Fortunately, I had some boiled potato, tofu, spinach, prunes, and beets. I created my smoothie using these ingredients as the base.
You'll love this smoothie because it's an amazing way to consume a lot of nutrients in a single drink.
Highly packed with antioxidants, anti-inflammatory, and more phytochemicals to nourish your body at a cellular level, this smoothie is also less in sugar, making it a perfect smoothie for weight loss.
The secret of this smoothie is high fiber and protein, which will promote satiety and energy all day long.
How to make this healthy smoothie
- Use a cooked and cooled sweet potato. I currently have some purple, but orange sweet potato will also do.
- Soak the prunes for about 1hr. While prunes have no additives or preservatives, they tend to be dry. Soaking hydrates them, making them soft, and this makes it easier to remove the pits.
- Soak the goji to soften them, and just as for prunes, use the soaking water to blend the ingredients.
- Use a boiled potato to make your smoothies instead of baked ones. Since baking uses dry heat, it pulls the water out of the baked foods.
- I usually buy spinach from farmers. Sometimes, I can get young spinach, but I typically get mature leaves. If this is your case, clean the spinach and cut off the stems for a smooth, creamy smoothie.
- I preferred using silken tofu though it's bland without flavor. Feel free to use yogurt instead. However, tofu has anti-cancer phytochemicals. Compared to yogurt, tofu has fiber and is high in iron, calcium, and copper.
- Ginger adds a zesty flavor to smoothies. Consider using a fresh root instead of ground ginger powder.
Are smoothies good for weight loss?
The answer is it depends. As I mentioned earlier, I couldn't buy the smoothies in the smoothie store because they are high in sugar.
I'm not implying that fruits are bad for weight loss, but having a smoothie made from high-glycemic fruits will raise your blood sugar, making you feel hungry sooner.
Whereas vegetable smoothies are perfect for weight loss and keep you satiated for a long time.
Let your smoothie follow the 80-20 rule, which means 80% of veggies and 20% fruits.
This weight loss smoothie isn't quite sugared! I used prunes, goji, and wild blueberries. Goji berries are high in sugar, but you'll use just a small amount.
Weight loss smoothies are generally a meal replacement, so make sure you have enough fiber, proteins, and healthy fats in your smoothie.
Benefits of this healthy smoothie
- This purple sweet potato smoothie is high in carotenoids which your body will convert into vitamin A.
- It is a good source of protein, healthy fat, and fiber. Macronutrients that will keep you satiated, hence avoiding snacking.
- Rich in iron from sweet potato, spinach, prunes, soy, and flax seeds.
- You'll get vitamin C from ginger, spinach, blueberries, beet, and goji. Vitamin C enhances iron absorption.
- I use turmeric and ginger for their anti-inflammatory properties. Ginger has phytochemicals that increase gut motility while reducing nausea and gas.
- Ginger promotes the growth of good gut bacteria while reducing the proliferation of harmful ones.
- Betalains in beet prevent DNA damage by eliminating nitrates and oxidative stress.
- Beet, ginger, turmeric, prunes, and flaxseeds exert anti-tumor properties.
This smoothie can be made either thick and creamy or use more water for a light runny smoothie.
You can make a batch of this smoothie and store some in your fridge for up to 3 days.
Have a great time. Enjoy this smoothie and share this recipe.
Remember, you've got the power to heal yourself, Githu.
Get more weight-loss smoothies
- Weight loss kale smoothie
- 7 reasons to add raisins to your smoothie
- Amazing green smoothie for weight loss
Try this new sweet potato smoothie for weight loss
- kitchen knife
- 2 small bowls
- 2 tablespoon flaxseeds
- 1 small raw beet
- a handful of fresh spinach
- 1 cup cooked & cooled purple sweet potato
- 6 prunes (soaked in 1 cup of water & then pitted)
- 3 tablespoon goji berries (soaked in ½ cup of water)
- ½ cup silken tofu
- 1 cup frozen wild blueberries
- ½ fresh turmeric root (optional)
- a small piece of fresh ginger
- Clean the spinach & beet
- Peel the beet using a vegetable peeler or knife and dice it
- Cut off the spinach stems
- Peel the sweet potato
- Bring all the ingredients to a high-speed blender and blend using the soaking water
- Add more water if need be
- Serve immediately
- This purple sweet potato smoothie is not that sugared. Add a banana/mango if you want it sweet.
- The smoothie can keep for up to 3 days in your fridge. Store it in a closed mason jar.
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