If you are consciously working on your health or weight loss, then you simply can’t ignore a ‘smoothie’. Smoothies are creamy, chilled drinks, consisting: Milk, yogurt, cream, fruit juice and or water, Vegetables and or fruit. The health benefits and nutritional value of a smoothie depend entirely on what is used in your mix. If you want to make a healthy smoothie, do not add sugar, honey, cream or syrup! Creaminess can be achieved with bananas or avocados and sweetness will be created due to the fruit’s own fruit sugars. Preferably water or (skimmed) yogurt and fresh or frozen fruits and vegetables! Furthermore, for a healthy smoothie you only need a blender and to some degree a bit of creativity. You can take fresh fruit or frozen fruit, frozen fruits are very refreshing and frozen fruit usually cheaper and can be found in the freezer section of any supermarket. Basically you can add any kind of fruit in a smoothie, but here are some fruit combination tips: Banana, mango and avocado- Berries (acai, blue, black etc.) Pineapple & Papaya- Apple, pear and peach- Strawberry & cherry- Orange, lemon & lime – Passion & pomegranate- Raspberry and blackberry (berries) and plums etc.
In addition to fresh and frozen fruit, add veggies to your smoothies. Vegetables smoothies, especially green vegetables are suitable for a smoothie, a “green smoothie” is very healthy, because vegetables contain nutrients other than fruits. A pure veggie smoothie is usually quite bitter, but if you add fruit, the bitterness of vegetables is hidden, so you get a much more pleasant and tastier smoothie. You cannot use all vegetables, especially low-starch and starch-free vegetables are suitable for smoothies. Here are some tips: Spinach, kale and cabbage- Lettuce such as Roman or arugula, etc.- Cucumber and zucchini- Celery and leeks- Tomato & pepper- Fresh “herbs” fennel, parsley, basil, mint and others- Sprouts (alfalfa, watercress, bean sprouts, etc.- Broccoli & Cauliflower- White asparagus and carrots- Chard ,White cabbage and beetroot.
Tip: Wash the vegetables if you have them raw. To make sure that no harmful bacteria are left on the vegetables, you can put them briefly in boiling water.
Nowadays there are more and more health-promoting additives incorporated into a smoothie, all these supplements are not all equally good, so be careful what you buy and where.. Some examples of supplements which are added to smoothies are as follows: Protein Powder (protein shake), Fish oil and flax seed oil, Chia Seeds, a raw egg, oatmeal, Coconut (fresh flesh of a coconut), Soy milk and tofu. Be careful with the use of raw eggs in smoothies with the possible presence of salmonella bacteria. But in the winter months a warm smoothie is sometimes delicious and most welcome, some cold and warm smoothies for a cold winter ideas;