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.
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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, 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
The liquid base for your drink is really what separates the great from the good, and the good from the bad. There are a few things to keep in mind when choosing your liquids:
The main ingredient of your smoothie should be liquid. This can be water, milk, fruit juice, or even liquor. The type of liquid you use will determine what your drink will turn out like.
You already know that you need liquid to make a smoothie but choose carefully. Instead, use unsweetened:
- Almond milk
- Soy milk
- Rice milk
- Hemp milk
- Coconut milk
- Coconut water
- Skim milk
- Plane water.
2. Fresh or frozen fruit
When it comes to smoothies, fresh fruit is the best option, but you can also use frozen fruit or even canned fruit. But what are the advantages and disadvantages of each?
Fresh fruit: Fresh fruit is best if you want a healthy smoothie that doesn’t need much else added to it. It’ll be less sweet than the drinks made with frozen or canned fruit, and you’ll probably have to add some sort of liquid to help your blender get through the chunky bits.
The nice thing about fresh fruit is that it’s versatile, you can use nearly any seasonal fruit, and in nearly any combination you want.
Frozen Fruit: Frozen fruit is where things start to get easy because you don’t have to worry about over-or under-ripening if you pick up a package at the grocery store.
Your blender will do most of the work for you, only needing a little help from you in the form of some liquid (or ice cubes) so that everything blends smoothly. You also get more variety—frozen berries are great on their own, but can also be used as a base for other flavors like banana or chocolate.
Canned Fruit: Canned fruit isn’t as good as fresh or frozen because it has added sugar and preservatives.
Use:
- Pineapple
- Mango
- Apples
- Pears
- Grapes
- Banana
- Blackberries
- Blueberries
- Watermelon
- Cherries
- Peaches
3. Protein
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.
Protein powder – Protein powder is an easy way to boost your morning smoothie with extra protein without making it taste like you’re drinking meat.
Different protein powders will have different textures and flavor options, so if you’re not used to using it in your drink, start small (with just a scoop or two) and experiment with different kinds until you find the one that you like best.
Use:
- Tofu
- Greek yogurt
- Kefir
- Hemp protein powder
- Pea protein powder
- Pumpkin protein powder
4. Vegetables
Vegetables are great ingredients for smoothies because they add flavor without adding sugar or fat. You want vegetables that are sweet, like tomatoes and carrots, or vegetables with a strong flavor like cabbage or kale.
You don’t want vegetables that will overpower the other flavors of your drink such as onions or garlic.
Add 1 cup of vegetables for the recommended daily portion.
Use:
- Spinach
- Carrot
- Cucumber
- Celery
- Lettuce
- Parsley
- Arugula
- Broccoli
- Turnip boiled and cut into pieces, etc.
5. Healthy fats:
Healthy fats can be found in nuts, seeds, avocados, olive oil, and peanut butter. Lecithin is also a good option because it enhances the natural flavors of foods while adding creaminess to your drink.
While most people think you can only add fats to your smoothie to make them healthier, don’t forget about the other nutritional benefits of fat: unsaturated fats help reduce blood pressure and cholesterol levels, as well as prevent blood clots from forming. They’re also needed for brain development.
- Coconut oil
- Flax oil
- Olive oil
- Omega-3 oil from fish or algae
- Avocado
6. For extra health, don’t forget the seeds:
For smoothies, seeds are great because they add a creamy texture while also being able to be blended completely into the drink. They add some depth to smoothies that would otherwise be too thin and watery. Here’s a list of the best seeds for your drinks:
Chia seeds are extremely nutritious, and rich in omega-3 fatty acids, protein, and fiber. They have a nutty flavor that blends easily into smoothies without changing the consistency.
Like chia seeds, flax seeds are high in omega-3 fatty acids and add texture to the juice without changing the consistency. Flax seeds also have a mild taste so they blend easily into drinks without adding an off-flavor.
Similar to chia seeds and flax seeds, hemp adds texture while also keeping a thick drink thick. Its flavor is very mild as well so it isn’t noticeable when blended into your drink.
Add:
- 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.
Likewise, chia seeds are full of vitamins and minerals, control the craving for sweets, and fight free radicals. Other beneficial seeds are pumpkin, flax, or buckwheat.
7. Optional – sweeteners
To make something tasty, what you need is a balance of sweet, tart, and fruity flavors that are mixed well so they complement each other. To come up with a great smoothie, what you need is some fruit, some liquid, and a sweetener to balance out the sourness of the fruit.
To sweeten the juice even more, add 1 tablespoon of liquid sweetener such as:
- Maple syrup
- Agave syrup
- Stevia
- Dried fruits
- Honey.
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8. Add your favorite spices:
You might not be thinking of spices when you’re making your juice, but they’re an essential ingredient. Most people will throw in fruit and ice, maybe some milk or yogurt if they’re feeling decadent, and then call it a day.
These are all good things to throw into the mix, but by adding spices like cinnamon or nutmeg, or vanilla extract, you can make your juice more satisfyingly delicious without changing its nutritional value.
Think about which spices you prefer:
- Cinnamon
- Nutmeg
- Cloves
- Ginger
- Turmeric
- Vanilla extract
9. Superfoods:
The name superfoods come from the US and define super-healthy foods, recommended by nutritionists in an optimal diet.
Smoothies are delicious and easy to make, but they may not be living up to their full potential. While traditional smoothies are made with fruit, ice, and yogurt or milk, this isn’t the only way to go.
A great juice should be packed with nutrients that promote good health and taste great at the same time.
People often forget about superfoods when it comes to making a smoothie, but these foods have the power to transform any blend from just a healthy drink into a powerhouse of nutrition.
Superfoods include, among many others:
- Chlorella
- Spirulina
- Matcha
- Wheatgrass
- Barley grass
- Carob powder
- Acai
- Goji
- Blueberries
- Cranberries
- Mulberries
- Almonds
- Walnuts,
Home appliances needed to prepare them:
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.
The right proportions and combinations:
A smoothie is a simple recipe: fruit and/or vegetables combined with liquid, such as water or milk, and sometimes ice. But it’s also a bit of an art form.
Variations in preparation can change the taste and texture of your juice substantially and emphasize different aspects of the fruits you use, so choosing the right proportions is important. Here are some tips for getting started:
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?
There’s no right or wrong amount of smoothie to have in a day, but there are some factors that can influence the answer:
- Your goals – if you’re trying to lose weight or build muscle, you might want to drink more.
- Your weight – if you weigh more than your ideal, you might need more juices throughout the day.
- The size of your portions – if your portions are too big, you might need more juices as well.
- How much else do you eat – If you’re only eating a few times a day and your overall diet is very low in calories, a moderate amount of juice may be enough for you.
- Where you live and the climate conditions – if it’s hot where you live, obviously your body needs fewer juices to stay hydrated.
The biggest mistake made when preparing the juice:
While preparing smoothies, there are some mistakes that many people make. Some of them are common and do not affect the result of the preparation process, but some of them can be quite harmful to our health.
- Not clean the blender or the lid before making it.
- Putting too much liquid into the juice.
- Not clean the fruit before placing it in the blender.
- Loading the juice with very sweet fruits, nuts, and seeds can make them quite rich in calories, although we cannot deprive them of the intake of vitamins and minerals.
Are frozen fruits/vegetables good?
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).
Frozen fruits are great for smoothies, and you have lots of options. Frozen berries are a perennial favorite since they’re relatively inexpensive and available year-round. Other frozen fruits with a high water content (mango, pineapple, etc) tend to make nice juices as well.
If you’re trying to increase your veggie intake and want to add some whole ones to your juice, frozen veggies can be a great option as well. Just be aware that they’ll change the taste of whatever you add them to, so be sure that’s something you’re okay with!
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:
1. Winter Flavors In A Glass: Delicious Spiced Pear and Walnuts Smoothie
3. Winter Immune Boosting Super Delicious Cranberries Orange Smoothie
4. Immune and Digestion Boosting Tangerine, Carrot, and Turmeric Winter Smoothie
Detoxifying Smoothies:
Energizing Smoothie:
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 juice before swallowing.
To take full advantage of the nutritional and healing properties of smoothies, consume them immediately after preparation, within 15 minutes.
Last thoughts:
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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Wow, those is so much great info in this post. Thanks
Hi Geri, I’m glad you like it! 🙂 feel free to share it with your friends on social media.