Here comes the month we have all been waiting for! A month full of fun with landmark yearly events. Should we talk of the food related holidays that fill this month or the longest summer day of the year (Summer Solstice) that the month of June always comes with?
Nаtіоnаl Candy Day, Nаtіоnаl Dіаrу Day, National Seafood Day and National Iсеd Tеа Day are all set out in the month of June for foodies to celebrate various food delicacies. No wonder the month is called the ‘month of delicacies’.
Not only that June is a month full of fun but it is one of those summer months when there is always an abundance of different varieties of fruits and vegetables. The warm weather, the extra couple of hours of daylight you enjoy spending outside and the best beach experience you have during summer makes it the best time for you to enjoy chilled smoothies.
However, as a keto dieter you must be cautious when enjoying your smoothie as most fruits are known to be high in carbs and sugars and taking them without caution may be your best decision to kick yourself out of ketosis.
Bone and Oak being a body that cares about every matter that affects keto dieters, we have come with a list of best keto-friendly smoothie recipes that will make you have the best summer experience without hampering your journey into ketosis.
1. Chocolate Peanut Butter Smoothie
Unsweetened cocoa powder is one of keto compliant food items that you will enjoy having in your smoothie. It is always the best alternative for you if you are a chocolate candy lover as it produces similar taste but in a keto friendly manner. Using unsweetened cocoa powder to complement creamy peanut butter makes this smoothie a best choice during summer most especially when served chilled.
As a conscious keto subscriber I know your main concern will be the nutrient contents. Surprisingly, this sweet smoothie offers only 345 calorie, 31g fats, 4g fibre, 11g protein and 9g net carbs which makes it a delicious snack or post-meal dessert for you to enjoy. Peanut butter also contributes plant-based protein and fat, which can help keep you full for the longer days of the summer.
To make a serving all you need is:
- 1 cup (240 ml) of unsweetened almond milk
- 2 tablespoons (32 grams) of creamy peanut butter,
- 1 tablespoon (4 grams) of unsweetened cocoa powder
- 1/4 cup (60 ml) of heavy cream
- 1 cup (226 grams) of ice.
Just blend all the recipes together to have a smooth and creamy smoothie for your post meal dessert.
2. Coconut Blackberry Mint Smoothie
With fresh mint, blackberries and high-fat coconut there could not be any other smoothie perfect for summer than this particular one.
In terms of nutrient composition, this smoothie has 17 g net carbs, 29g fats, 5g fibre, 4g protein and just 321 calories per serving. Having this smoothie in your food schedule for the summer provides a tasty way to meet your increased fat needed on your keto diet.
To prepare a serving of this smoothie, get:
- 1/2 cup (120 ml) of unsweetened full-fat coconut milk
- 1/2 cup (70 grams) of frozen blackberries
- 2 tablespoons (20 grams) of shredded coconu
- 5–10 mint leaves
Combine these recipes together and blend inside a high speed blender to have your yummy and creamy smoothie.
3. Keto Green Smoothie
When you think of a perfect summer smoothie, you must surely be picturing a savory treat packed with herbs, turmeric and fresh lemon juice which are all full of essential nutrients for your keto journey. Aside from the uniqueness in colour, green smoothies also offer unique health benefits. They are the easiest way to get enough antioxidants in your diets.
Not only this, green vegetables which are major components of green smoothies are perfect sources for vitamins and minerals. Dandelion, parsley and chicory are nutrient rich vegetables you can use for your smoothie.
Taking green smoothies on the keto diet is a great way to improve digestive health, provide the body with anti-inflammatory compounds and help the body get rid of toxins.
A serving of this smoothie supplies 360 calories, 33g fat, 10g protein, 12g carbohydrate, 8g fiber, 4g net carbohydrate which are all perfect for you as a keto dieter.
To prepare a serving of highly nutritious keto green smoothie:
- prepare 1 cup of filtered water
- 1/2 avocado
- 1 tablespoon MCT oil
- 1/2 organic cucumber
- 1 large handful dark leafy greens
- 1 – 2 leaves dandelion
- 2 tablespoons parsley
- 2 tablespoons hemp seeds
- Juice from 1 lemon
- ¼ teaspoon turmeric powder or 2 turmeric capsules
Blend under a high speed blender till you have a smooth and homogeneously mixed smoothie. This smoothie is best enjoyed when you dip a few cubes of ice in it.
4. Strawberry Zucchini Chia Smoothie
Having a smoothie made of frozen strawberry as a dessert during summer brings to you enjoyment of paradise while on earth.
Zucchini is a summer squash loaded with fiber and vitamin C, a water-soluble nutrient that acts as an antioxidant and can help fight underlying cell damage that contributes to heart disease and other issues.
This keto smoothie has 24 grams of net carbs, 219 calories, 12g fats, 15g fibre, 7g protein and combining zucchini with strawberries and chia seeds produces an appreciable amount of healthy omega-3 fatty acids- essential fat needed in every keto diet.
- cup (240ml) of water
- 1/2 cup (110 grams) of frozen strawberries
- 1 cup (124 grams) of chopped zucchini (frozen or raw)
- 3 tablespoons (41 grams) of chia seeds
In case, you are very strict in your carb intake you can swap the strawberries with blackberries to lower carb intake.
5. Almond Milk Strawberry Avocado Keto Smoothie
For keto dieters, anything that can serve as a sweet treat and a meal is a true gem because when every gram of carb counts, too often the only way to fit in sweets is to have your meal double it like that.
Having a combination of strawberries, avocado, and almond always come together in a perfectly sweet and satisfying way most especially during summer. This smoothie is a perfect low-carb smoothie that satisfies any sweet cravings with its creamy taste.
A serving of this delicious smoothie provides you with 106 calories, 7 g fat, 12 g carbs, 4 g sugar, 5 g fiber, 1 g protein. And with its filling nature, it can easily serve as meal replacement.
To give yourself a special treatment with this smoothie you will need:
- 1 lb Frozen strawberries
- 1 1/2 cups Almond Milk
- 1 large Avocado
- 1/4 cup