Smoothies have become more popular because of the amount of nutrients they can contain. This thick beverage is a blend of raw fruits and vegetables. It can be made with water or beverages, from almonds, rice, coconut, or teas. The health quality of a smoothie depends on its ingredients. It is always best to load up on the veggies and then add fruit to give it the taste that you prefer. If the blend is not right, it may cost you additional calories that you didn’t expect. Market smoothies often have excess calories and additional ingredients. Hence, the best option is to prepare one for yourself. If you are health conscious, here are some of the tips which can be very useful to you while preparing a smoothie:
Ingredients Which Can Be Used
- Liquids: Water, almond or rice beverage, green tea, coconut milk, coconut water, or fresh squeezed juice
- Fruits: Bananas, mangoes, peaches, apples, berries, apricots, dates, oranges, raspberry, cherries, melons, and seasonal fruits
- Greens: Spinach, lettuce, green kale, cucumber, beet greens, and other seasonal green leafy vegetables
- Herbs: Basil, mint, nutmeg, pimento, cilantro, ginger, parsley, oreganos, garden chervil, etc.
- Extra dash of sweetness: Honey, Vanilla extracts, cocoa powder, cinnamon, etc.
Here are a few tips on how to make a healthy smoothie:
- Liquid Component – To mix the ingredients of a smoothie, a liquid is essential. The most popular choice is fruit juice, but this could result in large amount of calorie intake. Instead of a juice, consider half water and half almond, rice, coconut beverage, or coconut milk. Herbal tea could also add a twist. The coconut milk would add a creamy texture.
- Seasonal Fruits & Vegetables – These fruits and vegetables have good amount of nutrients, required for particular seasons. Fresh and seasonal fruits give you increased flavor. Fiber is a must in any meal, for health-conscious people. It takes longer to digest, making it take longer before you feel hungry again. Some seasonal fruits definitely increase the fiber content in smoothies. When it comes to vegetables, adding spinach or spring mix lettuce greens are the most desired options. This is especially true for those who don’t favour vegetables, as they do not add a bitter or strong taste. Smoothies are thicker than fruit juice because of the dietary fiber add-ons, making them healthier. You can even change the ingredients and experiment with a new taste every week. This will keep you away from smoothie boredom.
- Green Smoothies – Spinach is the perfect choice for starters (green smoothie). The flavor is easy to adapt to one’s palate. Once your taste develops, you can try to experiment with other options, in the list above. Kale should definitely be tried later, due to its bitter taste. If you are not used to the greens, you might end up adding too many fruits or sweeteners to your smoothie. Fruits add a little flavor here. Banana is the best choice bringing in flavor and thick texture. A Green smoothie is usually a combination of green vegetables and fruits in a 40:60 proportion (approx.).
- Natural Sweetness – Smoothies from the store have added preservatives and sugar. While you prepare one at home, make sure to add natural sugar components. This will reduce the amount of sugar intake with no significant taste change in the sweetness of your smoothie. Remember, fruit juice also contains sugar. Hence, should not be used to fill up the entire portion of your glass. Together with seasonal and fresh fruits, there are options for a health-conscious sweet tooth. Coconut milk and water, honey, vanilla extract, dates, etc., can add up to the sweet taste. Adding sugar in any form will cause a greater calorie intake and also make you hungry sooner.
- Some Protein – protein powders and nut butters are good sources of protein in smoothies. Full-fat yogurt can be added if there is not a dairy intolerance. Good fats, such as, ground flaxseeds or oil, olive, walnut, or avocado, add valuable nutrition and a smooth texture.
Herbs can make a major difference in the taste. Try some, from the list above, the next time you prepare a smoothie for yourself and check out the taste. Pimento is an excellent try. It has the flavor and aroma of many spices, like nutmeg, cloves, pepper, and cinnamon. If you are on a cleanse with smoothies and feel the need to have a large quantity of them, do not go in for excess of fruits. They may disturb your calorie chart. Instead, look for avocado or oats. They are more filling and a great source of fiber.
Have fun preparing your smoothie and experimenting with the new and healthy ideas. Share your blends with other health geeks. Stay healthy!
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