Zero Belly Smoothies: Lose up to 16 Pounds in 14 Days and Sip Your Way to A Lean & Healthy You - David Zinczenko (2016)

Chapter 5. Fruit Smoothies

Apple Pi

Coco-Caramel Apple

Avocado Tart

Mango Muscle-Up

Fresh Off the Oat

Strawberry Pistachio Cream

Piña Colada

Ginger-Basil Grapefruit

Peach Dream

Blueberry Dazzler

“Peach Out” Peach Oat Cobbler

Strawberry Banana

Green Raspberry

The Straw Vocado

Raspberry Walnut Cake

Ginger Man

Great Grape

Melon Baller

Detox Watermelon

Banana Split

Cherries ’n’ Cream

Fresh Blueberry

Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.

That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.

So while a number of different fruits will show up in this collection, expect many of your smoothies from this chapter to have a cool red or purple hue. That’s a sign that you’re getting a massive hit of antioxidants and fat-fighting fiber.

All recipes make one serving.


FRUIT SMOOTHIES

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APPLE PI

Pink Lady apples are among the most nutrient-rich varieties, according to a study at the University of Western Australia. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.

¼ frozen banana

½ Pink Lady apple with peel, seeded and quartered

½ cup unsweetened almond milk

1 teaspoon flaxseed oil

3.14 (GET IT? PI) dashes of ground cinnamon

1 scoop vanilla plant-based protein powder

Water to blend (optional but recommended)

273 calories
7.4 g fat
27 g carbs
5.5 g fiber
15 g sugar
26 g protein


FRUIT SMOOTHIES

COCO-CARAMEL APPLE

A perfect Indian summer recipe: Nutmeg, one of the top Zero Belly spices, contains a compound called macelignan that helps protect cells from sun damage, according to a 2012 study in Biological and Pharmaceutical Bulletin. For a vitamin A boost, consider popping some pureed pumpkin into the mix!

1 Pink Lady apple with peel, cored and sliced

¼ cup unsweetened light coconut milk

¼ cup unsweetened almond milk

1 teaspoon pumpkin pie spice

1 teaspoon nutmeg

1 scoop plain plant-based protein powder

3 ice cubes

Water to blend (optional)

299 calories
16.9 g fat
12 g carbs
3.8 g fiber
5.5 g sugar
27 g protein


FRUIT SMOOTHIES

AVOCADO TART

The mellowness of the avocado and the tartness of the berries go together like guitar and bass. As blueberries tend to be high in pesticides, I stick strictly to organic blueberries.

½ cup frozen blueberries

½ cup unsweetened almond milk

¼ avocado

1 scoop vanilla plant-based protein powder

3 ice cubes

¼ cup water or more to blend

237 calories
6.7 g fat
19 g carbs
5.2 g fiber
10 g sugar
27 g protein


FRUIT SMOOTHIES

MANGO MUSCLE-UP

A classic from the original Zero Belly Diet, this pairs the sweetness of mango with muscle-building proteins.

⅔ cup frozen mango chunks

½ tablespoon almond butter

½ cup unsweetened almond milk

1 scoop plain plant-based protein powder

Water to blend (optional)

258 calories
6 g fat
19 g carbs
5 g fiber
15 g sugar
30 g protein


FRUIT SMOOTHIES

FRESH OFF THE OAT

Oatmeal is a secret smoothie booster that provides both protein and fiber, and helps to give your smoothie a thicker, creamier texture. The powder and banana will also thicken your drink, so add more almond milk if you need and make sure you’re using a powerful blender.

¼ cup frozen blueberries

⅓ frozen banana

2 tablespoons rolled oats, cooked

2 teaspoons almonds

½ cup unsweetened almond milk

1 scoop plain plant-based protein powder (hemp is recommended here)

Water to blend (optional but recommended)

271 calories
5.4 g fat
29 g carbs
5.4 g fiber
11 g sugar
29 g protein


FRUIT SMOOTHIES

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STRAWBERRY PISTACHIO CREAM

Those Hulk-colored nuts have their own special fat-burning powers. In a recent study, one group was fed unsalted pistachios, while the other group was not. The pistachio group lost more belly chub.

½ cup frozen strawberries

¼ cup pistachios

½ avocado, peeled, pitted and quartered

3 ice cubes

1 teaspoon vanilla extract

1 scoop vanilla plant-based protein powder

Water to blend (necessary)

266 calories
9 g fat
18 g carbs
5 g fiber
8 g sugar
30 g protein


FRUIT SMOOTHIES

PIÑA COLADA

Resist the urge to add rum.
This vitamin-packed smoothie is one of the lowest-calorie ways to get your protein, fiber and healthy fats.

½ cup unsweetened light coconut milk

½ cup diced pineapple (fresh, frozen, or canned in juice)

¼ frozen banana

2 fresh basil leaves

½ scoop plain plant-based protein powder

Water to blend (optional)

205 calories
7 g fat
21 g carbs
2 g fiber
11 g sugar
14 g protein


FRUIT SMOOTHIES

GINGER-BASIL GRAPEFRUIT

We don’t often think of savory herbs like basil when it comes to smoothies, but its summery flavor is just the extra payoff for its cancer-fighting carotenoids. Here, I’ve used it to cut the tang of the grapefruit and ginger. This is more like a juice than a smoothie—in a good way.

½ grapefruit, peeled, with bitter insides removed (in other words, just the segments)

½ frozen banana

½ cup unsweetened almond milk

½ teaspoon fresh ginger, peeled and chopped

1 sprig fresh basil

2 ice cubes

½ scoop plain plant-based protein powder (try hemp)

Water to blend (optional)

231 calories
28 g fat
26 g carbs
4.4 g fiber
14 g sugar
27 g protein


FRUIT SMOOTHIES

PEACH DREAM

Peaches, nectarines and other stone fruits are high in phenolic compounds that help ward off belly fat, high cholesterol, and insulin resistance. Because they’re low in sugar, I like to combine them with other fruits, like strawberries, to give a smoothie a fully rounded flavor.

½ peach

2 strawberries

¼ avocado, peeled, pitted, and quartered

½ cup unsweetened almond milk

3 ice cubes

½ scoop vanilla plant-based protein powder

Water to blend (optional)

214 calories
11.7 g fat
11.8 g carbs
5.1 g fiber
5.5 g sugar
15.1 g protein


FRUIT SMOOTHIES

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BLUEBERRY DAZZLER

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Consider using wild blueberries (you can find them in the freezer section); they’re higher in just about every nutrient than conventional blueberries.

½ cup frozen blueberries

½ tablespoon almond butter

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

Water to blend (necessary here)

254 calories
7 g fat
19 g carbs
4 g fiber
10 g sugar
20 g protein


FRUIT SMOOTHIES

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“PEACH OUT” PEACH OAT COBBLER

Like a light, summery bowl of oats—this is comfort food in a glass. Unless it’s August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.

½ peach

½ frozen banana

2 tablespoons rolled oats

½ cup unsweetened almond milk

1 teaspoon ground flaxseed

1 scoop vanilla plant-based protein powder

Water to blend (optional)

277 calories
4 g fat
33 g carbs
6 g fiber
14 g sugar
28 g protein


FRUIT SMOOTHIES

STRAWBERRY BANANA

Almond butter is one of the best possible sources of vitamin E, and in this drink it provides a nice nutty note to the fruity flavors of banana and strawberry.

⅓ cup frozen strawberries

¼ frozen banana

½ tablespoon almond butter

½ cup unsweetened almond milk

½ scoop vanilla plant-based protein powder

Water to blend (optional)

232 calories
5 g fat
16 g carbs
4 g fiber
8 g sugar
29 g protein


FRUIT SMOOTHIES

GREEN RASPBERRY

One of the great tricks of these smoothies is that you can sneak a relatively neutral vegetable like spinach into almost any of them. Spinach is one of the best sources of folate, which has been shown to reduce the risk of everything from diabetes to dementia.

⅓ cup raspberries

½ frozen banana

1 cup fresh spinach

1 teaspoon flaxseed oil

½ cup unsweetened almond milk

1 scoop plain plant-based protein powder

3 ice cubes

Water to blend (optional)

286 calories
8 g fat
27 g carbs
7 g fiber
12 g sugar
29 g protein


FRUIT SMOOTHIES

THE STRAW VOCADO

It may not look, act or taste like it, but the avocado is a fruit (so are olives). When you add avocado to a smoothie you give it a big boost of belly-satisfying monounsaturated fats. Note: Avocado will dramatically reduce your appetite for up to four hours. Deploy accordingly.

¼ avocado, peeled, pitted, and quartered

½ cup frozen strawberries

½ cup unsweetened almond milk

1 scoop plain or vanilla plant-based protein powder

Squeeze of fresh lemon juice

2 ice cubes

Water to blend (optional)

289 calories
12 g fat
18 g carbs
7 g fiber
8 g sugar
28 g protein


FRUIT SMOOTHIES

RASPBERRY WALNUT CAKE

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No fruit carries the fiber punch of raspberries. They grow wild along the driveway of my house in Long Island, and friends’ children will often collect a big bucket in early July. Otherwise, I opt for the frozen variety, which are nutritionally superior to most of what you’ll find in the produce section of your supermarket.

⅓ cup frozen raspberries

½ frozen banana

1 tablespoon walnuts

½ cup unsweetened almond milk

Water to blend (optional but recommended here)

For topping: 1 piece of dark chocolate, grated

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After blending, grate dark chocolate on top of smoothie and serve.

285 calories
7 g fat
26 g carbs
7 g fiber
12 g sugar
30 g protein


FRUIT SMOOTHIES

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GINGER MAN

Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it’s been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.

½ cup frozen strawberries

¼ frozen banana

1 cup unsweetened almond milk

1 tablespoon fresh ginger, peeled and chopped

1 teaspoon ground flaxseed

Dash of ground pepper

1 scoop plain plant-based protein powder

Water to blend (optional)

264 calories
5 g fat
26 g carbs
6 g fiber
11 g sugar
29 g protein


FRUIT SMOOTHIES

GREAT GRAPE

This might be the most nutritious drink you’ll ever savor. Resveratrol, the nutrient found in highest levels in the skins of red grapes, acts directly on the epigenetic mechanisms that control weight gain in general and belly fat in particular. And a recent study at William Paterson University found that watercress has the highest levels of nutrients of any plant in the world (more than double that of kale!).

½ cup frozen seedless red grapes

¼ frozen banana

1 tablespoon ground flaxseed

1 cup watercress

5 fresh mint leaves

½ cup unsweetened almond milk

½ scoop plain plant-based protein powder

3 ice cubes

Water to blend (optional)

279 calories
5.5 g fat
28 g carbs
9.2 g fiber
14 g sugar
30 g protein


FRUIT SMOOTHIES

MELON BALLER

Two of summer’s superfoods combine powers in this extremely light recipe. Serve it wth a fresh sprig of basil or mint. You can also whip up a version with just the melon, watercress, and ice for a low-calorie refresher that’s perfect for when you finish mowing the lawn.

1 cup frozen watermelon, seedless, with rind removed

1 cup watercress

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

198 calories
2 g fat
17.8 g carbs
1.3 g fiber
12.5 g sugar
27.6 g protein


FRUIT SMOOTHIES

DETOX WATERMELON

A study at the University of Kentucky found that watermelon may improve lipid profiles and lower fat accumulation, while another study found that the melon helped reduce post-exercise muscle soreness.

1 cup watermelon, seedless, with rind removed

3 shavings fresh ginger

½ cup unsweetened almond milk

⅛ teaspoon cayenne pepper

4 ice cubes

1 scoop plain plant-based protein powder


FRUIT SMOOTHIES

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BANANA SPLIT

Valentine’s Day in a glass. Don’t under-estimate the healing powers of dark chocolate—it’s not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.

1 frozen banana

4 fresh cherries, pitted

2 dark chocolate squares

1 teaspoon vanilla extract

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

2 ice cubes

Topping: 1 more cherry

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Blend all of the above ingredients and top with cherry.

280 calories
3 g fat
35 g carbs
6 g fiber
17 g sugar
28 g protein


FRUIT SMOOTHIES

CHERRIES ’N’ CREAM

“Tastes like birthday cake” is what I hear when I serve this to guests. Despite its 28 grams of protein, this smoothie is light and perfect for springtime.

1 frozen banana

5 fresh cherries, pitted

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

268 calories
3 g fat
34 g carbs
5 g fiber
17 g sugar
28 g protein


FRUIT SMOOTHIES

FRESH BLUEBERRY

This beauty from Zero Belly Cookbook combines the antioxidants of blueberries with muscle-building almond butter.

½ cup frozen blueberries

1½ teaspoon almond butter, no-salt-added

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

Water to blend (optional)

232 calories
6 g fat
16 g carbs
3 g fiber
9 g sugar
28 g protein