Fruits and vegetables are the best way to recharge yourself with spring mood, and at the same time with vitamins. Our homemade smoothie recipes will make this pleasure even more delicious.
Banana Energy
The simplest smoothie recipe includes those fruits that are almost always on hand. Peel 2 bananas, cut them into pieces and keep in the freezer for 15–20 minutes. In a blender bowl, combine half a large green apple, 7 large strawberries or raspberries, then add the cooled bananas. Pour the resulting mixture with 100 ml of milk, 1 tbsp. l. linseed oil and beat it into a homogeneous mass. Pour the smoothie into glasses and garnish with berries.
Berry coolness
Recipes for making smoothies in a blender are simple, so even inexperienced cooks can easily master them. Let's start with a colorful berry smoothie. While the new harvest has not yet arrived, you can use frozen berries. Take 1 cup each of cranberries, lingonberries, currants, blackberries and grind them in a blender into a juicy puree (the berries can be any). Pour the mixture with ½ cup of grape and cherry juice. If the taste is too rich, you can dilute the smoothie with water. Flavor the drink with a pinch of nutmeg and garnish with mint leaves and berries.
Hearty avocado
Recipes for fruit smoothies in a blender charge you with positivity and benefits in concentrated doses. Especially if you pick interesting combinations. Take one avocado, peel it, remove the pit and cut into large pieces. We also peel and cut a couple of medium pears into slices. Combine the ingredients in a blender bowl, sprinkle them with chopped parsley and cilantro, and puree thoroughly. Add 1-2 glasses of water, add a tiny pinch of salt and whip the smoothie again.
Beet mood
Experimenting with various ingredients, you can create original recipes smoothie in a blender. Let's bake a small beet in the microwave. To do this, take the root vegetable, make several punctures with a fork and put it in the oven in a bowl with a lid for 15 minutes. Cool the beets, peel, cut into pieces and combine in a blender bowl with 100 g of frozen raspberries, 100 g of blueberries and 5-7 fresh berries strawberries Pour the mixture with 300 ml of cherry juice, season with a pinch of vanilla and beat until smooth.
Green health
One of the most useful smoothie recipes is rightfully considered. Using a knife, chop 150 g of young cabbage, one peeled cucumber, half a zucchini, a bunch of cilantro and add to them 150 g of canned or soft fresh pineapples, cut into pieces. Pour this mixture into a blender bowl with 150 ml of chilled green tea, the juice of one lemon and season it with 1 tbsp. l. grated ginger root. Whisk all the ingredients well and pour into glasses.
Cocktail breakfast
Among other benefits, smoothies for weight loss will quickly help you get in shape. Nutritious delicious cocktail will usefully replace a regular breakfast. Pour ¾ cup of muesli with raisins and walnuts 100 ml low-fat milk. And while they are soaking, mix 2 chopped bananas and 100 ml of natural yogurt in a blender bowl. Beat them into a homogeneous puree, combine with muesli and milk, mix again and pour into glasses.
Slimming celery
Those who are more thoughtful about calorie counting will certainly enjoy this low-calorie smoothie recipe. To begin, peel and cut 3 kiwi fruits, 3-4 juicy stems and half a bunch of lettuce. Grind all the ingredients in a blender, add a glass of water and add a pinch of crushed fennel seeds and ground coriander. Blend the smoothie again with a blender, pour into glasses and garnish with a slice of kiwi and mint leaves.
Diet broccoli
A wonderful diet smoothie recipe is made from broccoli. Cut one carrot and an apple into slices, cut 2 medium oranges into slices and remove the white skin from them. Place carrots in a blender bowl, add 3-4 broccoli florets, pour 250 ml orange juice and beat the puree. Next, put the apple and orange into the blender. Pour the smoothie into glasses; if desired, you can garnish with fresh herbs or lemon slices.
Invigorating dried fruits
Look organically in spring recipes delicious smoothies dried fruits. Take 50 g of dates, dried apricots and prunes, cut small pieces, add chopped banana to them and thoroughly puree all the ingredients with a blender. Pour the mixture with a glass of kefir and beat the resulting mass again. If desired, this drink can be supplemented with ground walnuts or hazelnuts.
Recipes for spring cocktails, of course, are not limited to the suggested options. If you have favorite fruit and vegetable smoothies in your collection, recipes with photos or just interesting ideas, share them with other readers.
The word “smoothie” is being used more and more often these days. What is it really - a new foreign fashion, or something really useful and worthy of attention?
Have you never made smoothies before, want to start making them and need more information, or are they already part of your menu and want to learn more about them? Here you will find complete guide for making smoothies and you will make stunning, tasty and truly healthy drinks.
A smoothie is a thick, homogeneous cocktail from fresh fruits, berries, herbs, vegetables in water, juice, kefir, cow's or vegetable milk with enriching additives, prepared in a blender.
These drinks came to us from the West, where they have deserved popularity. The word "smoothie" ( English smoothie) comes from the adjective smooth - uniform, smooth, even. It is not simple sweet cocktail . If you prepare a smoothie correctly, it will be healthy, rich in the nutrients we need, healthy, giving energy and very delicious drink.
It is often believed that the main ingredients for cocktails and still obscure smoothies are milk, ice cream and banana. Some recipes add sugar and jam. This drink will taste sweet, but not at all healthy. It is overloaded with sugars, unhealthy fats and calories, acidifies the internal environment and takes away energy, and, when drunk after a meal, it also disorganizes digestion. This give children something to drink.
What are the benefits of smoothies?
The essence of a proper, healthy smoothie is that it should improve digestion and speed up metabolism, give us vitamins and microelements, fiber and healthy fats. Benefit smoothie also in the fact that it is - energy cocktail, which has an alkalizing and cleansing effect. It allows you to use many ingredients at once that you won’t eat just like that, and create a huge variety of combinations and recipes. Smoothies sold in stores contain sugar and other additives. This is a processed product. The best and healthiest smoothies are homemade, prepared in a blender.
Smoothies are diet drinks for everyone. They come with a predominance of fruits, berries, vegetables, green smoothies, nutritious, restorative, detox smoothies, for weight loss, in consistency - more liquid or thick, smoothie purees. These cocktails will help you get rid of your sweet tooth. This is an excellent snack and fast food. They are very useful to give to children. It’s these healthy smoothies that we’ll talk about.
What's healthier, smoothie or juice?
Smoothies are healthier than juices.
A lot of valuable substances and fiber remain in the squeezes. Because of this, the concentration of sugars in juices increases. Juices are quickly absorbed and increase blood glucose levels. This applies to juices made from semi-sweet fruits, such as orange, and especially to factory-made juices that are additionally “enriched” with white sugar. Those who are overweight should exclude packaged juices and limit sweet, freshly squeezed ones. Vegetable juices provide a much lower sugar load.
Juices are concentrated, rich foods. They should not be used for chronic gastritis.
Smoothies are made from whole fruits and all the components of fruits and vegetables remain in them. Plant fiber, as well as proteins and healthy fats added to smoothies (nuts, seeds, avocado, nut milk, protein) make the cocktail nutritious and slow down the absorption of sugars, stabilizing blood glucose levels. This is especially important during detoxification, when smoothies or juice must be drunk on an empty stomach and sugar levels may rise sharply. This matters to those who have excess weight, prediabetes and diabetes.
How to prepare a homemade smoothie correctly to make it truly healthy?
Anyone can make such a smoothie at home, you just need to follow some cooking rules.
Rules for making smoothies
Correct smoothie consists of liquid foundation, essential ingredients and enriching natural additives. Beat all ingredients in a blender at high speed until smooth.
It is better to take natural ingredients for smoothies, if possible, grown without pesticides and large amounts of fertilizers, organic products. This is especially important if you consume smoothies regularly, which is what you should do. Make the most of it seasonal fruits, berries and vegetables. It is better to peel apples purchased in a store, especially imported ones, since they are covered with preservatives that are not completely washed off.
Fruit smoothies properly done with the addition of vegetables and/or berries and leafy greens. If you make a smoothie with only fruit, it will cause your blood sugar levels to rise, which is not desirable for everyone. Berries, vegetables and leafy greens “dilute” sweet fruits and slow down the absorption of glucose. This doesn't make the drink any worse. The taste of leafy vegetables begins to be felt when their composition is more than 40%.
IN berry and vegetable smoothies It's good to add fruit. This will give the drink a brighter taste. For vegetable cocktails, 70% vegetables and 30% fruits are usually taken. Leafy greens are also added.
IN green smoothies the share of leafy vegetables and greens is 70-80%. They are usually combined with sweet fruits, berries, or vegetables.
Advice: If your blender is low power, blend the liquid base with the leafy greens first, then add the rest of the ingredients and blend again.
Berries and pre-cut fruits can be frozen and made into smoothies. These cocktails are especially delicious in hot weather.
Smoothie composition
Smoothie base
The liquid base for a healthy smoothie is:
- water;
- green or herbal tea;
- plant milk: nut, oat, rice;
- fruit or vegetable juices, preferably freshly squeezed;
- kefir from cow's or coconut milk;
- half and half water and juice green tea, vegetable milk, or with kefir.
Cow's milk kefir and especially milk are not best foundation For healthy drinks. You can read about the effect of milk on the body. If you like dairy, it is better to take kefir half and half with water. Kefir contains beneficial microflora, and milk sugar already processed by bacteria. Much more useful choice There will be vegetable milk, or kefir made from it.
You should not take soy milk. Soybeans are now a GMO product. It contains a lot of phytates, which interfere with the absorption of minerals and phytoestrogens (substances close in structure to female sex hormones), which are especially unhelpful for men. Soy contains substances that disrupt the normal synthesis of thyroid hormones and thereby reduce the metabolic rate.
Don’t think that smoothies made with water aren’t tasty. If the recipe contains sweet fruits or dates, the cocktail will turn out quite sweet and tasty. And for vegetable, green and low-calorie smoothies, water is a good base.
The amount of liquid smoothie base is taken so that it covers 2/3 of the chopped ingredients in the blender bowl. If you need a more liquid drink, then the components are completely filled with water.
Smoothie ingredients
The ingredients for smoothies are taken according to their main types: fruit, berry, vegetable, green, chocolate.
Any are suitable fruits and berries. Banana is one of the best ingredients. It is included in many recipes and gives the drink a creamy consistency. Apples and strawberries are often used. Good taste produce pears and peaches, pineapple and mango, oranges and tangerines, black currants.
Lemon, lime and their juice are added in small quantities to vegetable, green and detox smoothies.
It turns out delicious. It, like watermelon, has a cleansing effect.
Very healthy ingredient– Avocado and you should eat it more often. This is a fatty fruit. It is easily digestible, provides healthy fats, fiber and has a strong alkalizing effect. Avocado smoothies are rich and have a delicate consistency. Avocados should be added to fruit smoothies in small quantities: excess fats in fruits can cause increased gas formation.
Avocados straight from the store will be hard and not tasty. He needs to mature. Keep it in a paper bag in a warm, dark place for 4-7 days, and the avocado will become soft and have its inherent nutty flavor.
Dates are the best dried fruit. It provides sweetness, fiber and does not acidify our internal environment. Take 1-2 dates per serving of smoothie. Dried figs gives a specific taste that not everyone will like. Not every blender will break raisins, and they acidify the body.
Examples good combinations Ingredients in fruit smoothies:
- classic: banana – apple – strawberry
- banana – peach – cucumber – salad
- apple – kiwi – strawberry
- apple – strawberry – blackcurrant
- apple – apricot – carrot – spinach
- banana – pineapple – apple – spinach
- gourmet chocolate smoothie: banana – dates – avocado – cocoa powder – salad – almond milk – cinnamon
From vegetables most often carrots and cucumber are used, although almost all vegetables are suitable for smoothies: tomatoes, cabbage, beets, pumpkin, celery, Bell pepper and others. Beets can be taken either raw or boiled.
Interesting, spicy vegetable smoothies are made with the addition of sauerkraut, Korean carrots and beets in Korean. These cocktails are good in winter.
Examples of vegetable smoothies:
- carrots – celery – apple
- carrots – beets – cucumber – apple – lettuce – parsley
- carrots – apple – cucumber – avocado – spinach
- apple – bell pepper – salad – pumpkin seeds
- cucumber – cabbage – pineapple
Leafy vegetables– an important ingredient for smoothies. These are all types leaf salads, chard, spinach, green leaves white cabbage. Vegetable and green smoothies include greens: parsley, dill, cilantro, mint.
Examples of green smoothies:
- banana - green apple- leaf salad
- banana – pineapple – spinach – avocado
- mango – cucumber – salad
- sweet apple – celery – lettuce – spinach – parsley – almond milk
Natural honey, stevia, maple syrup, and agave syrup are used as sweeteners.
How to absorb the maximum of valuable substances from green and vegetable smoothies?
Vitamins A, D, E, K are fat soluble. They and some minerals, especially calcium, are fully absorbed only in the presence of fats. Therefore, you should add some healthy fats to vegetable and green smoothies, or eat something containing fat before drinking the smoothie.
What to add to smoothies to make them healthier and more nutritious?
A smoothie will not be real without enriching additives and so-called superfoods. They are added in small quantities, up to 5% by volume, but significantly increase the value of the drink. These are flax seeds, chia seeds, sesame seeds, hemp seeds (peeled), ginger, lemon zest, cocoa powder, bee pollen, goji berries, spirulina, Peruvian poppy and others.
It is very good to add complex “greens”, chlorella and other active substances.
To enrich with protein, nuts, sunflower and pumpkin seeds, grated coconut pulp, protein and protein mixtures are added.
The most commonly used spices are cinnamon and natural vanilla pods. They go well with chocolate smoothies, dates, and cashews.
You can make smoothies with a large number of ingredients, but the taste of the ingredients will be lost. Many flavors kill the taste. It is better to take 3-5 main ingredients and 1-2 additives.
All that remains is to mix everything properly! Blend in a blender, increasing speed to maximum. This usually takes 30-60 seconds.
What should you not add to healthy smoothies?
To make truly healthy smoothies, avoid ice cream, sugar, jam, cow's milk. Instead of a beneficial alkalizing effect, the result will be an acidifying effect, and sweets can cause fermentation.
Instead of adding ice cream, on the contrary, you can make delicious and healthy smoothie ice cream by freezing it in different molds.
When and how to consume smoothies?
Smoothies are not desserts. The drink will bring real benefits if consumed as an independent meal. Light smoothies, without protein additives, are good to drink half an hour to an hour before meals so that they are completely absorbed. Smoothies can be a great snack. And enriched with protein, primarily nuts, in nut milk, this will be a healthy light breakfast or dinner.
Vegetable smoothies with greens, without fruit in the composition, can be drunk during and after meals. Vegetables and herbs go well with any food.
Green smoothies are best drunk in the morning or after. physical activity. They will charge you with vitamins, microelements, energy and vigor.
If you consume smoothies correctly and regularly, you will not only get valuable nutrients, but also improve your health.
How to store smoothies?
Smoothies and juices, of course, are best drunk freshly prepared. But often you need to make several servings to save time so that the drink remains for tomorrow. Smoothies last longer than juices. While juices are best used within 12 hours, smoothies can be stored for up to a day.
Store the smoothie in the refrigerator, tightly closed. glass jar. It's better if the jar is filled to the top. Air in an incomplete can will oxidize nutrients, reducing the value of the drink. If the top layer of the smoothie has darkened, remove it with a spoon.
You can add a little to smoothies lemon juice, or include a couple of lemon slices without peel. The vitamin C contained in lemon will slow down oxidation.
Frozen smoothies can be stored for up to three months.
Still, it will be much healthier to snack on yesterday's smoothie than a sandwich with sweet tea.
Smoothie diet?
I am against smoothie diets, like other diets. These shakes are very healthy and help you lose weight, but such a diet will not be balanced and will not provide all the necessary nutrients. Daily calorie content it will turn out too low. For short-term relief, you can replace one, and sometimes two meals with a smoothie.
Smoothies deserve to be an important part healthy eating. You need to adhere not to diets, but to rational nutrition as a system, understand its basic principles and wisely plan your diet. This will allow you not to exhaust yourself with restrictions, be healthy and reach your normal weight, getting not a short-term, but a stable result.
Are smoothies good for weight loss?
Yes, sure! Smoothies are good aids in weight loss. They are low-calorie and nutritious at the same time, tonic, rich in vitamins, microelements, fiber and other beneficial substances. Smoothies increase your metabolic rate and reduce your addiction to sweets.
If you haven't included smoothies in your diet, don't overdo it right away.. They improve digestion and should not cause discomfort in the gastrointestinal tract. If, however, bloating appears, do not rush to give up these healthy smoothies. Different people have different reactions to the same food combinations. Perhaps your diet is low in plant fiber, and suddenly its amount has increased. Take a break, start with simple smoothies of 2-3 ingredients, listen to yourself, find your own recipes from all the variety. Consume fruit smoothies separately from other foods.
The daily intake of dietary fiber (fiber) is 25-30 g.
Knowing the rules for making smoothies, you will make not just banal cocktails with banana and milk, but truly healthy and very tasty drinks for adults and children. Smoothies provide great opportunities for experimentation. Children are happy to help prepare them.
Discover these amazing drinks! However, there is one danger: it is easy to get hooked on them. But it is better to be “addicted” to smoothies than to sweets and starchy foods. Have fun and be healthy!
Sergey Rubanov
Have you tasted delicious and very healthy drink called a smoothie? Did you cook it at home? This thick and nutritious drink is served in cafeterias and sold in stores. But of course, we will get the best and most natural by preparing it at home.
Smoothies are different from the milkshakes we are already familiar with. If a drinking version of the drink is prepared, it is served in tall glasses with a straw. But if the drink is very thick and has a mousse-like consistency, then it can be eaten with a dessert spoon.
Exist different kinds smoothie, its recipe and set of ingredients will depend on this. The following types can be distinguished: satiating and refreshing, dessert and vegetable, dairy, egg, as well as cereal and cold.
Saturating smoothies are made very thick and high in calories. This drink can replace light dinner. Fruits containing a large amount of carbohydrates are used, mixing them with various dairy products. For example, a smoothie with banana and milk.
The refreshing version is always prepared without adding sugar. It mixes sweet and sour ingredients. For example, a smoothie made from sweet varieties of apples and currants or from kiwi and peaches.
Dessert smoothies are always very sweet. This type can be fruit or berry. In addition to natural sweetness, sugar or a little honey is added to this drink. They also often contain grated nuts and chocolate.
Vegetable smoothies are not only good for vegetarians. They are very tasty and incredibly healthy! Vegetables in them can be combined with various fruits. A real energy bomb before the start of the working day.
In addition to milk, milk smoothies use kefir, yogurt and cream. They go well with other ingredients. For this variety, it is better to use sweet or neutral products. From sour milk may curl up.
Egg smoothies are distinguished by the fact that, in addition to other components, they contain raw eggs. For this purpose, use homemade eggs or from a proven and reliable manufacturer. There is no risk and quail eggs will add even more benefits and taste to your drink.
Cereal smoothies are loved by supporters of a healthy lifestyle and are also used for weight loss. These are vegetable or fruit smoothies (without added sugar) with oatmeal or sprouted wheat grains.
Cold smoothies are great refreshment in the summer heat. The composition can be changed according to your wishes, but the presence of a large amount of ice remains unchanged.
You will learn how to prepare delicious smoothies by visiting us. Here you will find best recipes and photos from in original ways serving this drink.
Various recipes smoothies give you the opportunity to choose your favorite healthy cocktail to each. For those who like pumpkin, I suggest making a simple but very tasty pumpkin-apple smoothie.
An unusual smoothie with spinach, the taste of which we have enhanced by adding sour cranberries and sweet bananas - a real find for afternoon snacks, breakfasts or snacks between meals.
Fruit and vegetable smoothies have become popular due to their beneficial properties. But to ensure that the taste of the drink does not disappoint, you need to choose the right ingredients for it. Today we will prepare a banana smoothie with milk and spinach.
Berry smoothie with kefir is a great idea quick dinner or breakfast. The cocktail is recommended for those who want to maintain beauty, slimness, tone, and get a charge of good mood for the whole day.
A light, tasty, low-calorie and refreshing smoothie drink made from kefir and kiwi can be prepared at home in just 10 minutes. I like this one fruit cocktail both children and adults.
A smoothie cocktail with milk, cottage cheese and strawberries is an excellent source of vitamin C and calcium, which children need so much. This smoothie will satisfy you, quench your thirst, and give you pleasure in taste.
A smoothie is a thick and very tasty drink that will also delight you with its benefits, speed of preparation and variety of recipes. To make a smoothie, you will spend no more than 10 minutes. Smoothies are a great substitute for store bought...
You can come up with smoothie recipes yourself, but why bother? We have prepared new, delicious, simple recipes smoothie, with detailed preparation instructions and a full list of ingredients.
Sweet smoothies
The main ingredients of a sweet smoothie are, of course, fruits and berries.
They must be washed, peeled and seeded, and cut.
Recipe 1. Banana, strawberry
Cut the peeled banana into pieces and place in a blender along with frozen or fresh strawberries. Beat until smooth. You can garnish the cocktail with mint leaves.
Recipe 2. Raspberries, banana, milk
Beat raspberries and banana in a blender, adding 50g of milk.
Recipe 3. Kiwi, pineapple, banana, ice cream
Beat all ingredients in a blender. The drink is refreshing and very tasty.
Recipe 4. Apple, blackberry
You don’t have to peel apples, because most of the vitamins are in the peel, and a good blender will ensure that you won’t even feel it.
Recipe 5. Banana, coffee, milk (cream)
For coffee lovers. Beat banana with powder natural coffee, add a little milk or cream. You can decorate the drink with grated chocolate.
Recipe 6. Oatmeal, yogurt, banana
Cut the peeled banana and beat with 3 tablespoons of oatmeal and 100 g of yogurt. This drink would be a great breakfast.
Recipe 7. Ice cream, peach, mango
Take one of each fruit, peel and beat with 2 spoons of ice cream. Delicious, gentle and refreshing drink.
Recipe 8. Honey, cinnamon, apple, prune or plum
Add 1/4 spoon of cinnamon to honey - 2 spoons. Peel the apple, remove the pit from the prunes. A healthy drink with a slight laxative effect.
Recipe 9. Nuts, honey, apples, cinnamon (optional)
You can take any nuts you like! Beat everything in a blender until smooth.
Beat longer until the nuts reach the desired consistency.
Recipe 10. Yogurt, figs
For fig lovers, this simple smoothie is perfect!
Recipe 11. Yogurt, mango, passion fruit
This smoothie also turns out very tasty, satisfying and healthy.
Recipe 12. Chocolate, nuts, cereals, cream
The most delicious smoothie for chocolate lovers. This smoothie is served warm. Whip the cream into the chocolate melted in a water bath. Add cereals to this mixture and sprinkle nuts on top.
A dietary smoothie is considered when it contains ingredients with a low content of sugars and fats. It's better to use water or ice instead of milk and cream, but if you don't want to, nut milk is a great substitute for cow's milk. It suppresses appetite, and the familiar cow's milk plays with it and aggravates the feeling of hunger.
Recipe 1. Apple, lime, cinnamon
Whisk the peeled lime with the chopped apple and add 1/4 teaspoon of cinnamon.
Recipe 2. Kiwi, lemon, carrots
Beat peeled fruits and vegetables until smooth.
Recipe 3. Kefir, cereals (you can have oatmeal), prunes
Pour about a glass of kefir into a blender, add prunes and cereals.
A healthy cocktail for the gastrointestinal system, restores microflora, which promotes weight loss.
Recipe 4. Carrots, celery, avocado
The avocado should be peeled and pitted. Also peel and chop the carrots. Beat everything together with celery leaves. Avocado gives the smoothie a delicate texture, while carrots and celery add aroma and rich taste.
Recipe 5. Kefir, cherries, blocks
All cherries should be pitted and beaten together with chopped apples and kefir.
Recipe 6. Lemon, apple, ginger, cinnamon
Half a lemon should be peeled. Ginger too, if you have a whole root, chop it.
Recipe 7. Cherries, blueberries, yogurt or kefir
Light and dietary smoothie.
Recipe 8. Raspberries, blackberries, strawberries, nut milk
A delicious berry mix will not harm your figure at all.
Such smoothies are also considered dietary, if you do not overdo it with salt and seasonings.
Recipe 1. Kefir, broccoli, celery, parsley, dill
Beat all ingredients in a blender and garnish with sesame seeds. Diet mixture can replace breakfast, lunch and dinner. You can add some salt.
Recipe 2. Radish, cucumber, kefir, green onions, parsley, referee
Take half a bunch of each green, one cucumber and 2-3 small red radishes. Beat all this with 2 glasses of kefir.
Recipe 3. Avocado, cucumber, broccoli or cauliflower
Peel and pit the avocado, beat with the remaining ingredients, and add salt to taste.
Recipe 4. Cilantro, tomato, celery, parsley
By whipping all the ingredients you will get a puree salad, which can be salted and even peppered a little.
Recipe 5. bell pepper, tomato, basil, dill
Peel the pepper, cut it and beat it with the rest of the ingredients, add salt and pepper, this smoothie can replace dinner.
Recipe 6. Cottage cheese, greens
Diet cottage cheese can be an excellent base for a smoothie for breakfast or dinner. If desired, you can add salt.
When adding salt, you should take into account that it preserves and accumulates excess water in the body, which slows down the process of losing weight.
You need to know that black peppercorns in powder form added to vegetable cocktail increases the sense of appetite.
High-calorie, but no less healthy smoothies
The most high-calorie smoothies are made from bananas, melon, grapes, oranges and, oddly enough, watermelon. Therefore, you need to be on alert with these ingredients.
Recipe 1. Melon, strawberries, ice cream
A very tasty and satisfying smoothie; in summer it is refreshing and does not make your stomach feel heavy.
Recipe 2. Watermelon, mint, strawberries
This cocktail will quench your thirst in hot weather.
Recipe 3. Melon, banana, vanilla sugar
Whipped to a creamy texture, this delicate drink will delight those with a sweet tooth, and no one can resist the vanilla aroma.
I would like to add that an ideal smoothie contains no more than 4-5 products.
We also want to emphasize that you should not get carried away with dark greenery colors. In combination with bright vegetables and fruits, dark green colors will lead to the fact that your drink will not be the most pleasant - a dirty swamp color; serving such a smoothie to guests is not very aesthetically pleasing.
Cocktails will be beneficial for the body both in the form of a smoothie diet and will become an addition to your usual diet.
There is no need to be too sophisticated and imaginative with ingredients, because everything ingenious is simple!
A huge number of people have repeatedly drunk smoothies, not suspecting that this is the name of the drink they are drinking. It is often called mousse, juice, fresh juice, and they are deeply mistaken. Not knowing the difference between a smoothie and others also causes mistakes in its preparation. And this is very sad, since preparing a smoothie at home is not at all difficult, and the benefits from its use are much greater than from the use of other derivative gifts of nature.
What are the benefits of smoothies?
This drink is made from all parts of vegetables and fruits that are included in its composition. Everything is squeezed out: the peel, the seeds, and the pulp itself. In this regard, the smoothie is saturated with fiber, all the vitamins and microelements that were in the original products are transferred to it - and at the same time useful material are in a state most favorable for assimilation. Therefore, smoothies are much healthier than juices, even freshly squeezed ones.
This drink is also good because it is cheap, since you can make a smoothie at home from high-quality, but not entirely presentable products. Appearance They have already lost, but the beneficial substances remain. At the same time, they are sold much cheaper than beautiful looking ones.
The way to make a smoothie is also attractive: grind the ingredients and you can consume it. The drink does not require any complex culinary skills and does not require additional or lengthy manipulations.
Puree
Considering that the structure of a smoothie is very close to a puree, it can be consumed instead of food. Especially if it contains milk and nuts - it’s quick and quite satisfying. Many ladies who take care of their figure replace smoothies with breakfast and dinner. True, for dietary use, cream and nuts are considered too high in calories.
What harm can a smoothie do?
The drink cannot cause any harm to health, unless, of course, you eat only it. Still, there is not enough fiber in it for the normal functioning of the stomach, so in the absence of other food, digestive problems (in particular, constipation) may begin. And you still need to chew something on your teeth if you don’t want to become a regular client of the dentist. Another drawback of the drink is the partial loss of vitamins. Since the easiest way to prepare a smoothie at home is in a blender or mixer, fruits, vegetables and berries are forced to be crushed with knives, which is why the beneficial substances are partially lost. But such a loss is not too significant - it is much less than during heat treatment. The main thing is not to prepare a smoothie, but to drink it right away. Otherwise, vitamin losses will become much more noticeable.
Well, the last possible damage is if you are allergic to some components of the drink. However, the problem can be easily avoided if you make delicious smoothies from other foods that you do not have a negative reaction to.
Cooking Basics
Naturally, before preparing a smoothie at home, all fruits must be carefully washed. Remember that there is no heat treatment, which means that washing must be especially thorough to avoid stomach upset. If you add non-juicy fruits to your smoothie, dilute it with cream, yogurt, milk, water or juice (it is better to use your own squeezed juice). It would be wise to chop hard vegetables (for example, beets or carrots) before adding them to the blender. The most successful smoothies at home are made from a combination of vegetables and fruits with dense pulp and especially juicy fruits and berries.
Varieties of smoothies
The first of these is refreshing drinks. They are always made without sugar, and to prevent the drink from becoming too sour, they combine sweet ingredients with sour ones. For example, banana with juicy black currants. It makes a very light smoothie. How to make it less sweet if you come across very sugary currants? Add orange or lemon juice.
The next type is saturating. Such smoothies should be extremely thick, almost reaching the consistency of puree. You can add eggs and some hearty ingredients to them - the same nuts or muesli.
Dessert smoothies are naturally sweet. To increase sweetness, chocolate, sugar, honey, and peanut butter are added to them.
The next subspecies is vegetable. They are especially in demand among vegetarians and supporters of a raw food diet. These are unsweetened smoothies similar to regular cuisine. How to make them? An example is gazpacho, a famous Spanish soup.
Smoothie for breakfast
If you have something substantial in mind, at least for lunch, a puree drink can easily replace the first meal. The question remains of how to make a smoothie that is nutritionally suitable for breakfast. As an option, you can consider “pureeshka” with rolled oats and mango. For it you need to take 150 ml of yogurt (necessarily natural, and choose the fat content and taste yourself), 1 mango and 2 large spoons of rolled oats (or other oatmeal instant cooking). Then everything is simple: pour yogurt over the flakes, leave for about half an hour until softened and beat in a blender along with mango, cut into pieces and pitted. If the weather is hot, you can add ice.
Not bad for breakfast and smoothie with muesli. The latter, in fact, are eaten by many in the morning. We simply offer more tasty option. Preparing the smoothie is similar to the previous recipe: a glass of yogurt (low-fat for this dish) is whipped with half a glass of strawberries and the same volume of milk. Muesli, preferably with nuts and raisins, is poured into the mixture - and please eat.
Green smoothie
You will need: half a banana, one peach, one mango, a handful of spinach, half a glass of water. Remove the pits from the peach and mango, peel the banana, and wash the spinach. Place all ingredients in a blender and beat thoroughly.
With milk
Smoothies with milk have a unique taste! They can be made both sweet and neutral, both filling and light. With milk, this beneficial drink used as a base, you can truly work wonders. Also, yoghurts of all types, matsoni, and other dairy products can be used to make smoothies. The only thing to consider when making drinks with a milk base is that milk usually curdles when combined with acidic ingredients. Therefore, sweet or neutral ingredients should be used.
Invigorating coffee-chocolate
We will need: one banana, a cup of strong coffee, 50 grams of dark chocolate, a teaspoon of sugar, half a glass of milk, cardamom and nutmeg - to taste. Grate the chocolate, peel and cut the banana. Place everything in a blender, add the remaining ingredients, and blend.
With egg, apple and carrots
Raw eggs are a good source of energy for the whole day. The main thing is to keep them fresh. It is also recommended to thoroughly wash the top of the shell before breaking the egg into the blender. This will protect against pathogenic microbes that may be on fresh eggs. Some people use quail. They are even healthier and tastier. But you need more of them to prepare the drink. We will need: two apples, one chicken or three quail eggs, three carrots, 0.5 cups of unsalted mineral water, two oranges. We peel the oranges and cut the apples. We clean the carrots and cut them as small as possible. Mix all the ingredients in a blender and add the eggs. If necessary (to liquefy), add mineral water. Whisk. A wonderful and healthy drink is ready!