Smoothies – tasty, healthy and quickly made!
Recently, smoothies have become a real trend drink that not only tastes good to adults. Children are also enthusiastic and can even be motivated to consume the daily ration of fruit and vegetables in liquid form. Here you can find out everything about the delicious drinks.
Smoothies: term from English, trend from the USA
The word smoothie is English and means nothing more than “fine, creamy”. That says it all, because the whole fruit drinks are very pleasant, not quite liquid in consistency and therefore easy to drink. The whole fruit is always processed in a smoothie (partly even with skin) and any seeds present. In the mouth it should then feel velvety and leave a good feeling, the conscience itself is already soothed beforehand because of the numerous healthy ingredients.
The trend of smoothies comes – like so much – from the USA. There, the so-called juice bars have a long tradition and are considered the first production site of today’s trend drink. In America they are offered with ice or frozen fruits as a cool refreshing drink. Smoothies are offered for sale in countless taste variations, but of course they can also be homemade.
Five times a day fruit and vegetables as a starting point
An important part of a healthy diet is sufficient fruit and vegetables – everyone who pays a little attention to their lifestyle knows this. But it is the stressful and sometimes long working day in particular that may make you feel tired of standing in the kitchen in the evening and cutting vegetables or cooking.
Maybe you belong to the group of people who leave the house in the morning without breakfast? Smoothies are excellent as a quick and healthy breakfast alternative that can be prepared quickly. Filled in small bottles, the drinks offer you the option of covering up to two portions of your daily requirements – virtually health “to go”.
Ingredients of the smoothies not exactly defined
If you are now wondering what a smoothie actually contains, the answer is not that simple. There is no precise regulation as to what must or should be contained in this fruit drink. In most cases, the basis of a smoothies production is juice or juice concentrate. You can recognize a real smoothie mainly by the fruit pulp and the direct juice. It is a sign of high quality when you find pieces of fruit in the bottle.
The range of ingredients for the healthy fruit drink is wide. In practice, two to three types of fruit are usually combined to create an individual mix of flavours. Each individual ingredient influences the taste and consistency. Often, when they are crushed, fruit varieties lose a lot of liquid, which makes the drink thinner. Avocados, mangos and bananas are often used to achieve a good viscosity – according to the word stem smoothie. Theoretically, it would also be possible to make a smoothie from just one type of fruit.
Basically, a fruit smoothie already contains enough sugar, so that additional sweetening can be dispensed with. However, if you still want to sweeten, use sweeteners such as stevia or xylitol. These contain fewer calories and at the same time reduce the risk of tooth decay.
Numerous delicious varieties on the market
There is a large selection of smoothies available on the market or for which recipes can be easily copied. Most recipes or manufacturing processes are liquid based. This makes production in a conventional mixer possible, as the pieces of fruit and vegetables can be crushed more easily in liquid. You don’t need a high-performance mixer for this: even with a conventional floor mixer or blender you can make smoothies yourself.
The following smoothies are the most popular:
With water: The advantage here is clearly that the base is very low in calories and also very inexpensive. It is best to use tap water or filtered water. If you want to dilute the smoothie at the end, you can add some ice cubes depending on the recipe.
Fruit juice as a base: Basically, you can use all fruit juices to make smoothies. Here you can let creativity, imagination and of course your personal taste flow in. How about oranges, apples or grapes and pineapples? Berries also provide an excellent basis for a tasty smoothie.
Please note that fruit juices always contain a high percentage of fructose. Use them sparingly, otherwise the excess of this base will be absorbed too quickly by the body and stored as fat.
Milk or yoghurt are popular ingredients, although experts say that the use of homogenised and pasteurised milk products is less healthy. An alternative here is coconut or nut milk, which can also bring a tasty new nuance to everyday smoothie life.
Soy milk is a proven alternative for those who want to eat without dairy products. It is important that you pay attention to a certified and ecological cultivation method for your smoothie.
Nut milk is a proven basis for smoothies if you want to do without water. What’s more, you get by completely without dairy products and give the fruit puree a delicious note that is also healthy.
Additional supplements make the trend drink even healthier
If you want to make your daily smoothie even more effective and healthy, you can add additional ingredients. High-quality proteins such as raw organic eggs, hemp protein, rice protein, peas or whey proteins are good protein sources for smoothies and very mild in taste. Make sure the whey proteins are cold processed, come from grass fed cows, and are free of hormones and chemicals.
Antioxidants also add value to any smoothie, and you can add ingredients such as cocoa, linseed, goji berries, acai berries, aronia berries or mangosteen to your smoothie. Herbs and spices such as cinnamon, nutmeg and cloves offer a high percentage of antioxidants and give your smoothie a very pleasant and mild aroma. With this selection of additional ingredients you will always find a new enrichment for your smoothie everyday life.
How do green smoothie and fruit smoothie differ?
Basically, the green smoothie, which is currently very much in vogue, and the classic fruit smoothie are very similar. The difference in the components is decisive, because the Green Smoothie not only consists of fruit, but also uses leaf green. This considerably increases the range of nutrients, and the additional vegetables in particular contain some important nutrients that are scarcely found in fruit or other foods. So if you are looking for a particularly high nutrient content, you should go for the green smoothie.
Salad – especially greener – is often and gladly part of a tasty meal, whether as a main course or as a side dish. But have you ever put it in a blender? Probably not, and that’s where you get a real taste experience, which takes getting used to at first, but is all the more exciting afterwards, and a booster for your health has escaped your notice. The body is supplied with highly concentrated vital substances and nutrients from the mix of fruits such as mango and banana, peach, green plants and water. Above all, it contains unsaturated fatty acids, vitamins and minerals, but also enzymes and antioxidants as well as fibre and proteins, which are very good for your health.
Components of green smoothies
For the production of a green smoothies you need green vegetables like green salad, lamb’s lettuce, spinach, chard or cabbage and savoy cabbage or green cabbage and wild herbs like dandelion and ribwort, sorrel and nettle. These are complemented by vegetables such as avocado, carrots and courgettes, celery or cucumbers and fruit such as bananas, oranges, grapes, apricots, peaches, melons and lemon.
You can add the following ingredients according to your taste:
- Sprouts and sprouts
- Nuts and almonds
It is generally recommended that seasonal vegetables and fruit be used in a ratio of 50 to 60 percent leafy vegetables/herbs and 40 to 50 percent fruit.
Trendy fruit drink contributes to nutrition
Many people appreciate and like smoothies because of their delicious flavours. But above all, they are healthy and make a valuable contribution to your fit everyday life. It is important that you use high-quality fruit varieties and prepare them carefully. Make a careful selection of fruits and vegetables, mainly with regard to their nutrients and antioxidants or additional effects.
The preparation has a high influence on the content of nutrients, as they are not filtered out. In a mixer, fruit and vegetables are intensively crushed, but the nutrients essentially remain in the drink, which makes a clear difference in the way they work compared to fruit juices. This is because fruit juices are often heated during the production process, which reduces the nutrient content.