Smoothie is an invention with truly miraculous properties, which can help us in detoxification or weight loss. Also, it is a perfect energizer, better than any vitamin complex you can buy from pharmacies. And the good news is that it can be consumed by both adults and children.
It is a drink that should be consumed immediately after preparation. Otherwise, it risks losing its nutritional properties!!!
In today’s article, we will go through the complete guide of making the perfect smoothie starting with the basic ingredients of preparing the smoothie, continuing with the necessary equipment, the correct combinations and proportions, the right amount to consume daily, and ending with the biggest mistake made in the smoothie’s preparation.
As a bonus, I will offer you 16 healthy smoothie recipes to help you lose weight, boost your immunity, detoxify your body, and energize you.
How to prepare the perfect smoothie
Who doesn’t like a tasty and nutritious smoothie? This thick drink is easy to prepare by mixing in a blender, different combinations of fruits, vegetables, and other ingredients such as vegetable milk or peanut butter.
The ingredients needed to prepare the perfect smoothie:
Generally, a smoothie consists of three parts: one part of the basic liquid type, fruits and/or vegetables, and ice. You can also add toppings or garnishes if you want.
The problem is that, although in theory, a smoothie is a healthy drink, it can become a real calorie bomb if you do not know what to use in its preparation.
For this reason, I have prepared the recipe for the perfect smoothie, this does not mean that you have to add all the ingredients in all the following 9 categories at once, but to add the ingredients according to what you are looking for (detox smoothies, immunity-boosting smoothies, energizing smoothies, protein smoothies, weight loss smoothies, etc.).
You will need:
1. A liquid base
You already know that you need liquid to make a smoothie but choose carefully. Avoid juices – they are rich in sugar (even natural ones).
Instead, use unsweetened:
- Almond milk
- Soy milk
- Rice milk
- Hemp milk
- Coconut milk
- Coconut water
- Skim milk
- Plane water.
2. Fresh or frozen fruit
A good smoothie also has a lot of protein; they slow down the digestion of carbohydrates and you will not be hungry again too soon.
- Greek yogurt
- Hemp protein powder
- Pea protein powder
- Pumpkin protein powder
Add 1 cup of vegetables for the recommended daily portion.
- Turnip boiled and cut into pieces, etc.
5. Healthy fats used for healthy smoothies:
- Coconut oil
- Flax oil
- Olive oil
- Omega-3 oil from fish or algae
6. For extra health, don’t forget the seeds:
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Hemp seeds.
Our body also needs Omega 3 and 6 fatty acids, and among the best sources of such nutrients are seeds.
Hemp seeds are rich in fatty acids beneficial to the body, they contain amino acids and proteins of the highest quality.
7. Optional – sweeteners
To sweeten the smoothie, even more, add 1 tablespoon of liquid sweetener such as:
8. Add your favorite flavors for the perfect smoothie:
Think about which spices you prefer:
- Vanilla extract
9. Superfoods used for healthy smoothies:
The name superfoods come from the US and define super-healthy foods, recommended by nutritionists in an optimal diet.
Superfoods include, among many others:
- Barley grass
- Carob powder
Home appliances needed to prepare a perfect smoothie:
It is important to have the right ingredients, but without a suitable blender, the whole preparation process can be easily compromised.
A smoothie can be easily prepared with a blender or a food processor. These appliances are easy to use and ideal for preparing smoothies.
Also, you can use them for cream soups, milkshakes, grinding food, preparing garnishes or baby purees.
My kitchen appliances recommendations for healthy smoothies:
The right proportions and combinations for preparing the perfect smoothie:
The correct principle according to which the correct proportion of a smoothie works is 80% vegetables and 20% fruits.
Both vegetables and fruits fall into two broad categories: acidic and alkaline. The only vegetables and fruits that can be combined with anything are carrots and apples.
The number of vegetables and fruits we combine is important because the expected effect and the pleasant / less pleasant taste depend on it.
What is the right amount of smoothie to be consumed daily?
It is good to limit the consumption of smoothies to five glasses of 300 ml if we want to consume only liquid in a meal. The intake of smoothies decreases to 2-3 / day depending on the objective of each person.
The biggest mistake made when preparing the smoothie:
Are frozen fruits/vegetables good for smoothies?
Given that frozen products are put in bags a few hours after collection, through this freezing process they manage to retain all their properties (vitamins and minerals needed).
16 Smoothie recipes to help yoi kose weight, boost your immunity, detoxify your body, and energize you:
Here are 16 super delicious smoothie recipes, brightly colored and full of nutrients, which if consumed regularly will boost your immunity, help you lose weight, boost your immunity, detoxify your body, and energize you:
Immunity Boost Smoothies:
Good to know:
• Do not add sugar. The recipes contain fruit, which is sweet.
• Keep in mind that you have included fruit in your drink and adjust your diet for the rest of the day so that you do not overdo it.
• Slowly chew each mouthful of smoothie before swallowing.
To take full advantage of the nutritional and healing properties of smoothies, consume them immediately after preparation, within 15 minutes.
To be as efficient in the morning as possible and to prepare the smoothie as quickly as possible, create a list of ingredients you need for a week.
Once you know what you need to prepare, you can add the ingredients in individual bags and put them in the freezer, and in the morning, you just add them to the blender and mix them.
The combinations of ingredients are innumerable, that’s clear.
The most important thing to remember is not to turn a smoothie into just a fruit mix. We need to take advantage of the opportunity to eat foods that we do not normally eat too often.
Not only are smoothies easy to digest and tasty. They are the best opportunity for a surplus of vitamins, minerals, enzymes, proteins, and healthy fats.
For a balanced diet, it is good to introduce a 2-3-day smoothie cure every few months.
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