Not in the habit of eating solid food in the morning? Don't have time for a full breakfast? Then make a light and fluffy smoothie using the products you have at home.
Recipe content:
- Varieties of healthy smoothies
- Advice
- Why smoothies are useful
- Smoothie recipes
- Fruit smoothie
- Fruit and vegetable smoothie
- Fruit and berry smoothie
- Video recipe
Smoothie is a soft drink that is prepared using a blender and fresh fruits, berries, vegetables and herbs with the addition of milk, juice, honey, pieces of ice, ice cream, yogurt and other components. The difference between smoothies and juices and cocktails is the thick consistency and the use of several ingredients. For its preparation, all fruits and berries are used, and not only in the form of the liquid part of the fruit, but also in the crumb. Therefore, smoothies are used both as a tasty drink and as an independent food. You can eat it at any meal: breakfast, lunch or instead of dinner.
Varieties of healthy smoothies
- Green. The drink is prepared in 2 stages. First, the main vegetables and other products are chopped, and then milk is poured in and herbs are added. All are mixed.
- Walnut. The drink is prepared a couple of hours before drinking. Nuts are soaked, blended together with liquid, and then the desired fruit is added.
- Fruit and vegetable. There is no cooking sequence. The bones and partitions are removed, the peel is peeled. The main thing to take into account is the ability of certain fruits with prolonged contact with air, for example, the apple changes color. The drink does not change the taste, but can only spoil the appearance. Therefore, it is advisable to put such products last.
Smoothie Tips
Healthy smoothies are a haven for experimentation. You can endlessly simulate different drink options. And to really enjoy the product, you need to know some helpful tips.
- Peel the fruit thoroughly, because it sticks to the teeth and throat.
- Remove the film from citrus fruits, otherwise the drink will taste bitter.
- A thick cocktail is diluted with milk, water or an ice cube.
- For beauty, decorate the drink with chocolate chips, berries, and a mint leaf.
- To prepare a flaky smoothie, a thick mixture of one color is placed on the bottom of the glass, and a liquid mass of other colors is placed on top in turn.
- The easiest way to make smoothies is in a resealable blender bowl. If the device is submersible, then the container needs a large one to fill it halfway with food.
Why are smoothies useful?
The most useful products are vegetables and fruits, you just need to combine them correctly. Real healthy smoothies are made from natural juicy and meaty products, without preservatives, flavors and thickeners. You can experiment with any ingredients, but not dried fruits. The taste, consistency, color and smell of the cocktail depend on the combination and combination of products. For example: apricots, peaches, bananas and mangoes can be mixed with orange, pamelo and peeled grapefruit. Vegetable smoothies with herbs are very useful. For a greater effect, wild berries are added: cloudberries, cranberries, blueberries, blueberries, lingonberries. These smoothies are filled with minerals, vitamins and have pronounced antioxidant anti-aging effects. You just need to choose the right proportions, otherwise the drink will turn out to be too sour or cloying. Sugar added to smoothies is not considered natural.
In the west, the smoothie diet is very common. This is one of the most popular methods of controlling your weight. With the help of the drink, you can lose extra pounds and at the same time build muscle. But for proper nutrition, in order not to gain kilograms, you need to follow certain rules.
- Do not drink smoothies when thirsty. The drink cannot replace water, it contains sugar and a lot of calories. Excessive consumption will lead to excess pounds and cellulite.
- Drink only a freshly prepared drink. Ready-made smoothies may contain sugar, flavor enhancers, preservatives.
- Keep track of the calorie content of the ingredients. Low in calories in plums, kiwi, apricots, apples and berries. And bananas should not be overused.
- In a vegetable cocktail, salt is replaced with dried seaweed powder. It will enrich the body with iodine and add piquancy.
- High-calorie cocktails with fat milk, yogurt and juice are equivalent to a full meal. They contain the daily calorie intake. It is better to replace fatty and sweet dairy products with low-fat kefir.
- Drinks with sprouted wheat, oats and barley satisfy hunger.
- Smoothies are not snacks between meals - they are food. Therefore, you need to use it accordingly. Because saliva is known to accelerate the digestion of food. And just drunk smoothie will not saliva in the right amount. Therefore, it is better to chew the grated mass like solid food. Then the salivary glands will work more actively.
- You shouldn't give up regular food for the sake of smoothies. However, if the drink replaces solid food, then it is recommended to add protein to it. In this case, proteins should be monitored, because their excess will lead to an increase in blood cholesterol levels.
Smoothie recipes
The cooking technology is simple. The classic version includes several vegetables or fruits, and juices or plain ice for volume and thinning of the mixture. Although you can make any drink at home: with berries, honey, nuts, syrup, herbs, spices, cereals. And by eliminating high-calorie ingredients and sugar-containing additives, you can create a weight loss smoothie. In any case, you will need a blender to prepare any drink. There are many smoothie recipes out there today. Milk, cream, ice cream, etc. were added to the classic version. All types of drink are divided into:
- Refreshing - no sugar, sweet and sour foods.
- Very cold - with ice.
- Saturates are very thick.
- Dessert - sweet, with honey, sugar, chocolate.
- Vegetable - Served as a light dinner and a quick lunch.
- With dairy products - nourishing, sweet, neutral, light. No acidic ingredients are used.
- Eggs - with a white or a whole egg.
Fruit smoothie
Fruit smoothies are most popular for their flavor, sweetness, and nutritional value. They are saturated with many essential and beneficial plant substances. A fruit smoothie drunk for breakfast will give you vivacity, charge and strength.
- Caloric content per 100 g - 25 kcal.
- Servings - 2
- Cooking time - 10 minutes
Ingredients:
- Strawberry - 250 g
- Banana - 1 pc.
- Kefir - 1, 5 tbsp.
- Honey - 1 tsp
Preparation:
- Peel the banana and cut into slices.
- Remove the tail from the strawberries, remove the stem, wash and cut in half.
- Dip the products into a blender and beat until smooth.
- Add honey, pour in kefir and beat well again.
Fruit and vegetable smoothie
You can effectively cleanse the body with natural products. For lovers of healthy eating, there is a drink with antioxidants, vitamins and fiber in fruits and vegetables.
Ingredients:
- Freshly squeezed apple juice - 100 ml
- Cabbage - 3 leaves
- Green apple - quarter
- Ginger root - 2.5 cm
- Lemon juice - 20 ml
- Maple syrup - 1 tablespoon
- Drinking water - 100 ml
Preparation:
- Peel the apple, peel and cut into pieces.
- Peel the ginger root.
- Put washed cabbage leaves, apple and ginger in a blender. Grind the food to a homogeneous thick mass.
- Pour in the liquid ingredients: apple juice, maple syrup, drinking water, and lemon juice.
- Whisk the food and drink in small sips.
Fruit and berry smoothie
A pleasant and delicate fruit and berry smoothie will help you become slimmer and younger in a short time. In addition, it will cleanse the intestines, fill the body with energy and give strength.
Ingredients:
- Apple - 1 pc.
- Banana - 1 pc.
- Pear - 1 pc.
- Currant - 3 tablespoons
- Raspberries - 3 tablespoons
- Honey - 1 tablespoon
- Drinking water - 150 ml.
- Ground cinnamon - on the tip of a knife
- Almond flakes - 2 tablespoons
Preparation:
- Peel the apple, banana and pear, remove the seeds and cut into pieces.
- Wash the currants.
- Put prepared apples, pears, banana, currants, raspberries into a blender bowl.
- Grind food until smooth.
- Add ground cinnamon, almond flakes, honey and crush food.
- Pour in water, whisk again and start tasting.
Video recipes:
