Recipes for delicious cocktails from vegetables, benefits and harms to the body. TOP 10 vegetable smoothies, video recipes.
Vegetable smoothies are a convenient way to replenish your body's supply of vitamins and nutrients. These cocktails are something between mashed potatoes and juices, and the vegetables in them do not lose their beneficial properties - the drink remains full of trace elements and fiber. Let's take a closer look at how to make vegetable smoothies for maximum health benefits and delicious taste.
The benefits and harms of vegetable smoothies
Everyone knows how healthy vegetables are, but not everyone loves to eat them fresh, and even if they do, it is difficult to eat a large portion at a time. Thanks to smoothies, this problem can be easily solved. In such cocktails, you can combine various plants, fruits, herbs and roots, making them tastier, richer or healthier, depending on the composition.
At first glance, smoothies may seem like a greedy dish, but in fact they have a lot of nutritional value. Thus, while losing weight, they can easily replace dinner or use them as snacks. Also, vegetable shakes are used in various detox diets and are actively used during proper nutrition.
Consider the benefits of vegetable smoothies:
- All nutrients, minerals and vitamins remain unchanged, unlike juices or thermally processed foods. This means you won't lose any of the benefits when you eat a fresh vegetable smoothie.
- Smoothies are more easily absorbed by the body than solid foods, which improves digestion and makes it easier to digest heavy vegetables, so you can quickly saturate the body with all the nutrients.
- Liquid food saturates the body with moisture and helps maintain the water-salt balance at the desired level.
- Healthy vegetable smoothies are quick and easy to prepare and consume, as opposed to salads or just fresh produce. Eating a bunch of parsley or celery root is easy when you put them in a blender bowl with the other ingredients.
- Delicious vegetable smoothies are full of fiber, which, in addition to its basic health benefits, provides a long feeling of fullness, thus dulling the appetite.
But despite all the benefits, there are certain disadvantages of vegetable smoothies that you should not forget about:
- Smoothies alone can damage your teeth. Without chewing, they do not receive enough load and the required amount of saliva is not produced, which can lead to the formation of caries.
- The acids contained in some vegetables can negatively affect the gastrointestinal tract in case of ulcers and tooth enamel.
- Do not forget that if you are allergic to any product, you should exclude it from the composition of the smoothie.
- When eating, consisting only of liquid food, the stomach ceases to function normally, begins to "lazy", which can lead to constipation.
From this we can conclude that the main thing, as in any other things, is to know when to stop. An excess of a product is no less harmful than a lack of it.
TOP 10 recipes for making vegetable smoothies
Let's figure out how to make vegetable smoothies quickly and easily at home. The recipes presented here assume a blender - stationary or submersible. Making vegetable smoothies in a blender is very simple: just rinse, peel and divide the food into pieces, put it in a bowl of water, milk or juice and blend. For these purposes, it is better to use a powerful apparatus so that there are no unmilled seeds or pieces of greenery left. So let's take a look at the top 10 best vegetable smoothies for health and wellness.
Vitamin Orange Juice Smoothie
Everyone knows how healthy vegetables are, but not everyone loves to eat them fresh, and even if they do, it is difficult to eat a large portion at a time. Thanks to the vitamin orange juice smoothie, this problem can be easily solved.
- Calorie content per 100 g - 13 kcal.
- Servings - 8
- Cooking time - 15 minutes
Ingredients:
- Carrots - 100 g
- Celery - 200 g
- Bulgarian pepper - 100 g
- Ginger - 5 g
- Tomato - 300 g
- Parsley - 40 g
- Water to taste
- Orange juice - 200 g
Step by step preparation of vitamin orange juice smoothie:
- Peel, wash, cut the carrots into pieces.
- Wash the pepper, remove the seed box, cut.
- Peel and cut a piece of ginger.
- Pour boiling water over the tomato and remove the skin, divide into 4 parts.
- Rinse greens and chop.
- Wash the celery stalk and cut into pieces.
- Mix all ingredients in a blender with water and orange juice. Add water at your discretion, depending on the desired consistency.
- Pour into tall glasses, garnish with a sprig of mint if desired and serve.
Green Smoothie with Spinach and Avocado
This green vegetable smoothie is very satisfying thanks to the nutritious avocado, and the sour green fruits make the drink juicy and tasty. The color of such a cocktail is rich emerald.
Ingredients:
- Spinach - 1 bunch
- Parsley - 0.5 bunch
- Avocado - 1 pc.
- Apple - 1 pc.
- Kiwi - 1 pc.
- Lemon juice to taste
- Water - 250 ml
How to make a green spinach and avocado smoothie step by step:
- Rinse the spinach and parsley, tear with your hands and place in the blender bowl.
- Rinse the avocado, apple and kiwi, remove the seeds, cut into pieces and add to the herbs.
- Squeeze out some lemon juice (1 tablespoon) and add water.
- Pour into mugs and serve.
Orange smoothie with pumpkin and persimmon
The composition of such a drink includes pumpkin and persimmon - two orange fruits, the benefits of which are invaluable to the body, and citrus juice will only emphasize the whole range of tastes and add vitamins. The drink is moderately sweet and does not require additional sweetening. It is ideal for feeding in September and October, when these crops are in full swing. Such an "autumn" cocktail should also be present in the diet of everyone who looks after their health.
Ingredients:
- Pumpkin - 150 g
- Persimmon - 2 pcs.
- Lemon juice - 2 tablespoons
- Orange juice - 0.5 l
- Vanillin - to taste
How to make a pumpkin and persimmon orange smoothie step by step:
- Remove the peel from the persimmon, remove the seeds and, dividing it into pieces, put it in a blender bowl.
- Peel the pumpkin, cut into cubes and add to the persimmon.
- Pour in freshly squeezed lemon and orange juices, season with a pinch of vanillin to taste and grind.
Attention! For the greatest benefit, you can also add 1 small carrot or a handful of dried apricots to your smoothie.
Celery & Oatmeal Smoothie
Such a vegetable smoothie with celery can completely replace breakfast, since the composition contains complex carbohydrates and flax seeds that can saturate the body for a long time.
Ingredients:
- Celery stalk - 2-3 pcs.
- Spinach - 50 g
- Parsley - 50 g
- Cucumber - 200 g
- Oatmeal - 3 tablespoons
- Flax seed - 1 tablespoon
- Lemon juice - 1 tablespoon
- Water - 300 g
How to make a celery and oatmeal smoothie step by step:
- Rinse the vegetables. Place the parsley and spinach in a blender.
- Cut the celery and cucumber and add to the herbs.
- Add oatmeal and flax. It is advisable to grind the oatmeal in a coffee grinder before adding it.
- Pour in water and lemon juice, beat on high speed, pour into glasses and serve.
Vitamin smoothie with kefir and garlic
This vegetable kefir smoothie has many health benefits. Kefir improves digestion, makes the drink more nutritious and tastier. The vegetables presented in the recipe combine well in taste with each other and with the fermented milk product, offering the maximum benefit of your favorite products without losing taste.
Ingredients:
- Kefir - 500 ml
- Tomato - 2 pcs.
- Bulgarian pepper - 1 pc.
- Red onion - 1 pc.
- Garlic - 2-3 cloves
- Dill - 1 bunch
Step-by-step preparation of a vitamin smoothie with kefir and garlic:
- Pour boiling water over the tomatoes, remove the skin, chop.
- Rinse the pepper, remove the seeds, cut.
- Remove the husk from the onion and garlic, chop.
- Rinse the dill, cut off the stems.
- Mix all ingredients with kefir and puree until smooth.
Exotic Coconut Milk Smoothie
This exotic vegetable smoothie with coconut milk is delicious and energizes the entire body. The smoothie comes naturally sweet thanks to dates, beets and coconut milk.
Ingredients:
- Beets - 0.5 pcs.
- Cucumber - 1 pc.
- Dates - 7 pcs.
- Coconut milk - 150 ml
- Water - 150 ml
How to prepare an exotic coconut milk smoothie step by step:
- Peel the beets, rinse, grate.
- Remove the seeds from the dates and divide them in half.
- Wash the cucumber and cut into slices.
- Mix everything and beat with a blender.
Important! You can substitute oat or almond milk for coconut milk, if desired.
Smoothie with beets and pomegranate juice
This vegetable smoothie recipe must be taken into account by people with low hemoglobin and chronic fatigue. Also, the vitamins in the smoothie will provide protection against vitamin deficiency in the cold season, and the use of walnuts on a regular basis is shown to everyone, with the exception of allergy sufferers.
Ingredients:
- Beets - 1 pc.
- Carrots - 1 pc.
- Sour apple - 1 pc.
- Walnut - 50 g
- Pomegranate juice - 150 ml
How to make a beetroot and pomegranate juice smoothie step by step:
- Wash, peel and grate beets and carrots. Remove seeds from the apple, cut into slices.
- Chop the nuts in any convenient way.
- Stir everything in a blender with juice on high speed and serve
Kefir smoothie with carrots and celery
A quick and easy-to-make smoothie with simple ingredients, which is desirable for everyone on a daily basis, will help maintain vitality and health throughout the body.
Ingredients:
- Kefir - 400 ml
- Carrots - 2 pcs.
- Celery - 2-3 pcs.
Step-by-step preparation of a kefir smoothie with carrots and celery:
- Process the vegetables, cut them into small pieces and put them in a bowl.
- Pour with kefir and puree with a blender until smooth.
Attention! Vegetable smoothies can benefit from a variety of seeds such as flax, chia, sesame seeds, and supplements such as vitamins and spirulina. This greatly increases the benefits and nutritional value of the drink.
Wellness kefir smoothie
A very "green" cocktail, which includes many well-known green vegetables, the benefits of which are not worth talking about. If you include such a drink in your daily menu, you can forget about many diseases and health problems.
Ingredients:
- Spinach - 1 bunch
- Sorrel - 0.5 bunch
- Celery - 1 stalk
- Dill - 0.5 bunch
- Parsley - 0.5 bunch
- Cilantro - 0.5 bunch
- Cucumber - 2 pcs.
- Kefir - 200 ml
Step-by-step preparation of a healthy kefir smoothie:
- Rinse all vegetables, remove the roots, peel.
- Divide large elements into smaller components.
- Combine the ingredients and scroll in a blender. If the drink seems too thick, you can dilute it with water.
- Serve with a straw in tall glasses topped with a sprig of parsley.
Important! If you are looking for a sweet taste in your drink, you can add 1 or 2 bananas as desired.
Melon Cucumber Smoothie
By combining fruits with vegetables, you can not only improve the taste of the drink, but also make it healthier and more nutritious. Melon and cucumber go well with each other, greens are a rich source of trace elements and minerals, and banana will make the cocktail sweet and thick.
Ingredients:
- Cucumber - 2 pcs.
- Melon - 200 g.
- Banana - 1 pc.
- Greens - 1 bunch
- Water to taste
Step-by-step preparation of melon-cucumber smoothie:
- Rinse vegetables and fruits, remove excess parts such as peel, roots, stems.
- Blend everything until smooth with water.
Important! Parsley, cilantro, dill, spinach, nettle, lettuce, or sorrel are good herbs.
Vegetable smoothie video recipes
Now, having got acquainted with the TOP-10 of the most delicious and healthy vegetable smoothies, you can take these recipes into service and cook them at any suitable time. Choose any recipe to your liking from the ones suggested above, or cook everything in turn, according to your food preferences or based on your special diet. Do not forget that you can change the ingredients in the recipes as you like, and also replace the water with vegetable milk, vegetable or fruit juices.
