TOP 4 recipes for making green smoothies. Foods, liquid base, texture, temperature and basic rules for taking green smoothies for weight loss. The subtleties of manufacturing and video recipes.
Smoothie is an original hybrid of a milkshake. But as a basis, in addition to milk, yogurt, kefir can be used. Often, smoothies are diluted with coconut milk, just water and other liquids. Honey gives sweetness to the drink, and fruits, berries, vegetables are taken for fillers. It is important that the texture of the cocktail is homogeneous so that hard food pieces do not come across on the tongue. The perfect smoothie resembles cream or thick sour cream. To make it not only correct, but also useful, several secrets should be taken into account when preparing it.
Green smoothies - cooking features
This guide will help you craft amazing smoothies in a clever way. You don't even need a recipe and a scale, just a blender and the knowledge of a few little tricks. You will learn about the ingredients used for green detox cocktails, sweetness balance, texture, calorie minimization and harmony of flavor combinations.
Green smoothie products
- Fruits: pears, apples, pineapple, peaches, melon, nectarine, grapes.
- Greens: kale, cucumbers, spinach, Swiss chard, arugula, lettuce, mustard leaves, dandelion leaves, beet tops, sorrel.
- Herbs: parsley, mint, basil, chervil, garlic, ginger, dill, marjoram, thyme, tarragon, spinach.
Green Smoothie Liquid Base
Various products are used as a smoothie liquid. These are water, mineral water, coconut water, green tea, freshly squeezed juice, animal milk, skimmed coconut milk, almond or soy milk, tizan, yogurt, kefir, lemonade. If you use milk, it should be good, tasty, but fat-free. smoothie is a dietary drink, despite the fact that it is satisfying.
Green smoothie sweeteners
Sugar is not added to the right smoothies, fruits already contain sweets in sufficient quantities. Use banana, mango, pear, dried fruit, honey, maple syrup, agave, dates, Jerusalem artichoke syrup as a sweetener. If the smoothie comes out very sweet, add lemon or lime juice.
Green smoothies texture
The key to the success of the drink is a homogeneous texture. Pieces of food should not float in the cocktail. For this it is important to have a powerful blender with attachments for hard and soft particles. He has to break nuts, beat frozen fruits, berry skins. The right smoothies are creamy, like yogurt or milkshake. For the same reason, do not add a lot of liquid to the drink so that the drink does not turn out to be a jelly consistency, because the smoothie is thick enough.
Temperature of green smoothies
Delicious smoothies at a cool temperature, but not icy. To do this, use cold water and other liquid ingredients, chilled fruits and vegetables, frozen berries. At the same time, the ice drink is poorly absorbed by the body and is harmful to the teeth. Also keep in mind that the blender heats up the food when whisking. You can add some ice cubes to cool the drink.
A few final tips
- A healthy smoothie always contains fiber, protein, and fat. For example, yogurt, fruits and avocados, or protein with nuts and vegetables.
- Don't add too many ingredients to your drink. The smoothie contains few products, and they should not contradict each other.
- Don't mix the colors together to make your food enjoyable and uplifting. Since mixing green with red berries, you get an unappetizing swamp hue.
- Frozen foods will give the drink freshness, moreover, all vitamins are preserved in them, and they can be purchased at any time of the year.
- A few tablespoons of steamed oatmeal will add some extra satiety to your green smoothie.
- Ginger, cinnamon, cardamom and other aromatic spices will brighten the taste.
Food combination options for green smoothies
Before you start cooking, remember the formula: SMOOTHY = liquid base (1 / 2-1 servings) + 1 serving of herbs + 1 serving of frozen fruits or berries. All selected products are simply enough to mix in a blender until smooth. If you don't have enough sweetness, honey or any other sweetener can be added to all recipes to taste.
- Banana, green salad, almond milk.
- Green apples, spinach, orange juice.
- Green grapes, kale, coconut milk.
- Cucumbers, mint with basil, yogurt.
- Melon with pear, sorrel, water,
- Celery stalk, apple juice, pineapple.
- Carrots, banana, almond milk.
- Peach, carrot, yogurt.
- Green salad, peaches, milk.
Basic rules for taking green smoothies for weight loss
It is recommended that you consult your doctor before adding green smoothies to your diet. Drink the smoothie immediately after preparation. If you have to store the drink, keep it in a closed bottle in the refrigerator and no longer than a day. During the first month, you should drink green smoothies no more than 1 glass per day. After a month, increase the rate to 1.5 glasses, then add the dose every month, reaching 3-4 glasses of cocktails a day.
Drink green smoothies separately from other foods. They can replace a full meal. For example, drink a couple of glasses for breakfast, 1 glass for an afternoon snack and a light dinner. Drink the drink in small sips, chewing the mass in your mouth. You can eat it with a teaspoon.
TOP 4 step-by-step recipes for making green smoothies
You can adore or hate green smoothies, but in any case, we must admit that the dish is at the top of its popularity today. In addition, you can disguise your favorite greens and other foods in the drink.
Avocado smoothie
For simple green smoothies, you can easily find all the products in any supermarket or local market.
- Caloric content per 100 g - 85 kcal.
- Servings - 1
- Cooking time - 5 minutes
Ingredients:
- Avocado - 1 pc.
- Milk - 1 tbsp.
- Vanilla yogurt - 0.5 tbsp
- Honey - 3 tablespoons
- Ice - 8 cubes
Making an avocado smoothie:
- Peel and pit the avocado. To do this, wash the fruit, dry it and draw a knife in a circle, bringing it to the bone. Then take two halves and roll the fruit in opposite directions.
- Separate the avocado and the halves and remove the pit. Cut the pulp into pieces of any size and use a spoon to remove it from the peel.
- Combine all ingredients in a blender and beat until smooth.
Herbal smoothie
Ingredients:
- Parsley - 50 g
- Lettuce leaves - 50 g
- Celery stalk - 1 pc.
- Banana - 1 pc.
- Water - 200 ml
Preparation of herbal smoothies:
- Peel the banana.
- Wash the parsley and lettuce leaves under running water and dry with a paper towel.
- Put all the food in a blender, cover with water and beat until smooth.
Vegetable smoothie
Ingredients:
- Tomato juice - 1 tbsp
- Cucumber - 100 g
- Lemon juice - 1 tsp
- Green onions - 1 tsp
- Soy sauce - 1 tsp
Cooking a vegetable smoothie:
- Wash the cucumber, dry it with a paper towel and cut into pieces of any size.
- Wash green onions, towel dry and cut into any size.
- Combine all ingredients in a blender until smooth.
Fruit Green Smoothie
Ingredients:
- Green apples - 1 pc.
- Sorrel - 100 g
- Orange - 1 pc.
- Water - 50 ml
Making Fruit Green Smoothies:
- Wash, dry, cut the apples and remove the seed box.
- Wash and dry the sorrel.
- Wash, dry and cut the orange in half. Remove all slices and cut the zest from the skin with a thin layer.
- Put all the food in a blender, cover with water and beat until smooth.
