The Red Devil – A not so wicked weight loss smoothie
This low-calorie smoothie takes its name from the 3 incredible red ingredients that form its heart. I’ve done low-calorie smoothies in the past, like The LoCal Smoothie that has just 180 kcal. However, The LoCal wasn’t perfect. Low-calorie smoothies tend to lack a variety of vitamins and minerals. The LoCal Smoothie has a SmoothFuel Nutritional Score of just 50 because of this. The Red Devil, however, is here to save the day. The Red Devil is a 180 kcal smoothie that does not fall short of vitamins and minerals.
Info about The Red Devil
How to make it – The challenge I set myself was to create a smoothie that had the same or lower amount of calories as The LoCal Smoothie (180 kcal) but that contained significantly more vitamins and minerals. At the same time, I wanted to reduce the amount of sugar. These two factors led me to 2 fantastic ingredients that have a low amount of calories and a low amount of sugar: Bell Peppers and Tomatoes. Wash all of the ingredients thoroughly and cut the tomatoes and bell pepper into small pieces. A top tip that I always recommend is to use pre-ground almonds, this is because depending on the power of your blender whole almonds might never fully blend and you will be left with chunks of almond. To ensure a smooth blend, blend for around 20-30 seconds.
Macronutrients – The Red Devil has been designed as a low-calorie smoothie, it has just 180 kcal! So, in general, we have quite low levels of most macronutrients. There are 8.5 grams of fats. About 5 grams of fat comes from the almonds of which roughly 3 grams are monounsaturated fats, 1.3 grams are polyunsaturated fats and 0.3 grams is saturated fat.
All in all The Red Devil has just 0.6 grams of saturated fat.
The Red Devil has a high amount of fiber. There is a total of 13.5 grams per serving, which is around 38% of your daily needs. For those looking to lose weight making sure you get enough fiber is an important macronutrient to bear in mind. Foods high in fiber are digested slowly and help you to feel full thus aiding in reducing the amount of food eaten. A big part of The Red Devil is its low amount of carbohydrates. There is a total of 26 grams of carbohydrates of which 13 grams is fiber. In total there are just 7 grams of simple sugars. There is also a small amount of protein in The Red Devil that mainly comes from the almonds and the wheat bran. Wheat bran is a fantastic source of fiber.
Micronutrients – I really wanted to create a low-calorie smoothie that had decent amounts of micronutrients and I think The Red Devil came out pretty well. The highlight of this smoothie is its vitamin C content, a total of 121 mg, 135% of your daily needs. Not to be outdone it also performs well for other vitamins.
It has an incredible 10 mg of vitamin E which has great antioxidant properties.
There is only one vitamin that is totally absent in this smoothie and that is vitamin B12. Vitamin B12 is found in animal-based products and meat. If you are a strict vegetarian or vegan you are at a greater risk of developing a vitamin B12 deficiency. Look out for food that is fortified with B12. The Red Devil has a good amount of minerals, it has over 40 % of your daily needs for magnesium, iron, and calcium.
Extra Nutritional Information – Have you ever wondered if the color of a bell pepper affects its nutritional content? Well, the color does affect it. This study found that yellow bell peppers had the highest quantities of vitamin C with an average of 159 mg per 100 grams. Orange peppers had 121 mg per 100 grams. Red peppers had an average of 81 mg and green bell pepper had just 16 mg per 100 grams. So, you can see that the color greatly affect the amount of vitamin C a bell pepper has!
For the Red Devil, I chose almond milk because unlike other types of milk it does not contain any sugars. In addition, it contains around half of the total calories of 1% milk. If you are interested in learning more about how different types of milk differ in nutritional properties you can see my comparison of milk varieties.
Smooth Fuel Nutritional Score
The Red Devil scored a total of 71/100. This is a great score considering it is such a low-calorie smoothie. The smoothie performed really well for its macronutrient composition. It scored highly for fats, carbohydrates, and protein, and in fact, received a boosted score for having a very low amount of saturated fat. As I said before there is a high amount of fiber. The Red Devil has 38% of your total daily fiber which doesn’t pose a problem in itself, it just means you need to be careful not to consume too much fiber over the course of the day. In terms of vitamin and minerals, the smoothie scored averagely. It has good levels of most vitamins and minerals. The Red Devil doesn’t contain that many polyphenols and has a low amount of omega 6 and practically nil omega 3.