Why Add Veggies To Smoothies
Im probably not shocking anyone by saying this, but vegetables are good for you.
They are full of vitamins and minerals. Even though we know we should eat vegetables, they are something many people struggle with enjoying and/or getting enough of on a consistent basis. This is why I loved adding them to the blender! Adding vegetables to smoothies is the perfect way to start getting into the healthy habit of adding more plants to your diet in a way that is delicious. Blended with naturally sweet fruit , the veggies almost melt into this tasty drink that is downright delightful.
How To Make Smoothies More Interesting
You don’t have to stick to the basic smoothie recipe for all of your smoothies. There are lots of ways to jazz up smoothies. Consider adding nuts, honey, flaxseeds, coconut, oatmeal, dried fruits, chocolate chips, cookies, and spices to make your smoothies more interesting. For example, if you want to make a smoothie taste like a certain dessert, such as pumpkin smoothies, you might add graham crackers and cinnamon.
Water Or Other Liquid
Last, but definitely not least, is water. You can use plain water, or try coconut water, coconut milk, almond milk, or any other liquid base of your choice.
Like with the other green smoothie ingredients, you can also use a combination of liquids as long as it totals two cups.
If youre really into smoothies and would like a copy of the 5 best smoothie recipes here on 100 Days of Real Food, you can grab it from our Free Membership Area !
Lisa Leake
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How To Use The Blender For Smoothies
How to Make Smoothie with a Countertop Blender
A typical countertop blender like a Vitamix has the blade on the bottom and you add ingredients from the top. You should reference the specific instructions for your blender but below are the common steps to follow.
The best way to make a well-blended smoothie with a countertop blender is :
Step 1 : Add the liquid and soft ingredients like greens or soft fruits like bananas or oranges.
Step 2: Then add hard vegetables and frozen fruits on top.
Step 3: Have hard ingredients like nuts or ice on top. Some people will add their superfood or protein powders once the other ingredients are purified.
You want to have the softest ingredients towards blade. You should start the blender slow and move slowly to high speed to purify the ingredients.
You want to see the liquid create a vortex and the time to blend will depend on your blender strength and ingredients.
With a high powered blender like a Vitamix it usually takes 30-45seconds to purify the ingredients.
Example of how to make a green smoothie with a Vitamix
Add 1 cup of liquid: Choose 1 liquid Add 1 Green : 2 cups spinach / 1 cup kale / ½ head romaine lettuceAdd Fruit/Hard Vegetable :1 apple1 cup peeled mango
What Liquid Do You Put In A Fruit Smoothie
Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contain 8 to 10 grams per cup. If you’re getting ample protein from another source, coconut water or almond milk are lighter ways to go.
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The Best Ingredients For Smoothies
When it comes to making a healthy smoothie, you want to use the best ingredients possible. This means using fresh fruits and vegetables, as well as high-quality protein powder and dairy products. Below are some of the best ingredients to use in your smoothies:
Fruits: Fruits are packed with vitamins, minerals, and antioxidants, making them an excellent choice for smoothies. Fresh or frozen fruits can be used in smoothies, and they can be combined with yogurt, milk, or juice to create a delicious and healthy drink.
Vegetables: Vegetables are another great option for smoothies. They provide essential nutrients like vitamins, minerals, and fiber. Vegetables can be blended with fruits, yogurt, milk, or juice to make a nutritious and tasty smoothie.
Protein powder: Protein powder is a great way to add protein to your smoothie. Protein helps to build and repair muscles, and it can also help you to feel fuller for longer. Choose a high-quality protein powder to add to your smoothie for an extra boost of nutrition.
Dairy products: Dairy products like milk and yogurt are rich in calcium and protein, making them ideal ingredients for smoothies. You can use milk, yogurt, or a combination of both in your smoothie.
Juice: Juice is a great way to add sweetness and flavor to your smoothie. You can use fresh or frozen fruit juice, or you can add vegetable juice to your smoothie for an extra boost of nutrients.
How To Make A Green Smoothie
The only equipment you need to make a green smoothie is a blender. A juicer or food processor wont work to get you a creamy drink youll want to make over and over. Youll also need to get some fruit and leafy greens. The right ratio of spinach to fruit makes it sweet, as well as helps you reap all the health benefits.
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Because Vegetable Smoothies Are Better
On average, Americans eat less than two servings of veg a day, according to the CDC. Blending your veggies makes it way easier to hit your produce goal.
Shake up your usual morning drink routine by relegating fruit to the background and bumping vegetables into the starring role. Hints of sweetness and a creamy texture make them extra indulgentbut still wicked good for you.
They add natural sweetness and tons of vitamins and minerals without skyrocketing your blood sugar the way fruit-only options do, says Shaun Acosta, the executive chef of the Four Seasons Hotel New York Downtown, who developed some of these insanely healthy vegetable smoothiesalong with some creative bloggers. Give one a whirl.
Liquid: Milk Coconut Water Juice Or Water
Almost all smoothies include some type of liquid, but for creamy smoothies, I prefer milk. I like to make my smoothies non-dairy, so I always use unsweetened almond milk.
Pay close attention to the type of milk you use.
If you are using non-dairy milk, always use the unsweetened varieties. This will keep the amount of sugar lower in your smoothies. You dont need sweetened milk in smoothies because it is sweet enough already from the fruit.
If you dont like almond milk, you can use coconut milk or even oat milk. Just make sure its the unsweetened variety, and youre good to go.
When I am making a smoothie thats more icy than creamy, I almost always use coconut water. This makes it hydrating and the coconut flavor is subtle and doesnt overwhelm the other flavors in the smoothie. You can also use fruit juice, like orange juice or apple juice, or even water.
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Three Vegetable Smoothie Recipes
One of my nutrition goals is to make sure to fuel my body with nutritiously dense foods.
One of my favorite ways to get in some quick, easy, and healthy nutrition is with smoothies! I know adding vegetables to smoothies can still be a little taboo for some, so I wanted to create 3 veggie-packed smoothie recipes for beginners.
First of all, I promise you cant taste the veggies, and you wont even know that theyre there.
Our Favourite Green Smoothie For Kids
Green smoothies are all the rage, I have had some disasters with green smoothies and kids. Words for the wise, watercress is not a good idea, way too peppery. But this green smoothie combination is one my kids do enjoy. Banana + Mango + Spinach + Almonds +Water
When I make this smoothie I use either fresh or frozen Spinach and Mango, so you can have it all year round. This smoothie works well with a couple of dates added to is if your kiddos need a little bit more sweetness.
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Best Fruit And Vegetable Smoothie Recipes
Smoothie or smoothy is a kind of drink that is produced from pureed raw vegetables and/or fruits. A basic smoothie generally contains a liquid base such as fruit juice and other dairy products like milk, yogurt, ice cream, or cottage cheese. Also, they can be made using other ingredients, such as crushed ice, non-dairy milk, vinegar, chocolate, etc. The main difference between smoothies and fruit juice is that smoothies come with pulp, skin, and seeds , and so they are thicker than fruit juice. They are like milkshakes. But smoothies, particularly green smoothies , are much healthier than milkshakes or other thick juices. Smoothies with fruit and veggies are ultra-healthy for your body. Basically, its the simplest way to get a ton of veggies and fruits into your diet quickly and effortlessly. This article discussed some of the Best Fruit and Vegetable Smoothie Recipes that you can try at your home. Also, we will recommend which fruits and veggies you should use to make a combo of delicious and healthy smoothies. Tips and FAQs included.
Contents
Which Is Healthier: Smoothies Or Juicing
When it comes to healthy beverages, there are two main options: smoothies and juices. Both options have their own benefits and drawbacks, so its important to understand the difference between the two before making a decision.
Smoothies are made by blending whole fruits and vegetables together, which means that they retain all of the fiber from the fruits and vegetables. This fiber is important for keeping you feeling full and for maintaining a healthy digestive system. However, because the fiber is still intact, smoothies can be thicker and harder to drink than juices.
Juices are made by extracting the liquid from fruits and vegetables. This process removes the fiber, which means that juices are easier to drink than smoothies. However, without the fiber, juices are less filling than smoothies and can cause blood sugar spikes.
So, which is healthier: smoothies or juices? It depends on your goals. If youre looking for a quick and easy way to get your fruits and vegetables, then juicing is a good option. If youre looking for a beverage that will keep you feeling full, then a smoothie is a better choice.
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This Green Smoothie Recipe With Spinach Pineapple Banana And Mango Is Perfect For Beginners
When we started our real food challenge, cutting out sweet treats was one of the hardest parts. If youre not used to eating a lot of leafy green vegetables, and tend to gravitate towards sugary drinks, you might not like the taste of green smoothies at first.
I didnt want to share some recipe that youd have to choke down real food should taste good! And I find that this recipe in particular, which includes mild-flavored spinach as the leafy green and deliciously sweet fruit like mango, pineapple, and ripe bananas is a delicious start to get anyone loving green smoothies.
Green Apple Cucumber Smoothie From Skinny Taste
This refreshing smoothie combines cool cucumber with apple, lemon, and ginger for a super hydrating, subtly sweet drink that is perfect for a hot summer day or to wake you up in the morning.
If you havent yet tried a vegetable smoothie or dont usually add veggies to the mix when you make a smoothie, be sure to give one of these recipes a try.
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Tips For Best Results
- Order of ingredients: Its worth mentioning again! The best order to blend smoothies are liquid on bottom, frozen fruits and greens on top.
- Dont under blend: Smoothies are already a quick healthy drink to make, dont attempt to save even more time by under blending it. For a less than powerful blender, blend for 1-2 minutes, pausing to scrape. A powerful blender may need only a few seconds, but always check to ensure there are not any chunks of fruit or veg!
- Follow the recipe amounts: This ensures perfect smoothie consistency that doesnt end up watery or foamy.
- A note about protein powder: They are often filled with fake sugars, GMOs or a bunch of other junk, always check the label and if you are adding any, beware that it could lead to a chalky taste.
- Enjoy right away: Smoothies are meant to be drank right after making, otherwise the ingredients start to separate. Unless you plan on re-blending your smoothie, drink up!
Can I Use This Smoothie For A Cocktail
This is one of my favorite questions because the answer is YES! The simplicity and sweetness of this smoothie make it a perfect base for a summer cocktail. Add shot of rum or tequila and serve it blended with ice or on the rocks. You can also turn it into a fancy tropical mimosa by blending it half and half with prosecco or cava. Its great addition to the bar at a bridal shower.
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Why Is The Food Combining Hypothesis Unscientific
The food combining hypothesis is not scientific, that is, it does not hold up to the rigors of the scientific process. It is pseudoscience, with a tidal wave of modern science punching holes in the idea.
Food combining is not supported by credible scientists and doctors . And when I say credible, Im referring to scientists and doctors whove studied at accredited schools, and who abide by the scientific process, and who utilize the peer-review process to separate truth from wishful thinking and incorrect assumptions spun as common sense on the Internet.
Food combining doesnt stand up to the rigors of scientific scrutiny and what we know of human digestion has advanced greatly in the 170 years since food combining and Natural Hygiene came onto the scene.
In short, there is no credible scientific evidence that eating a meal with protein and carbohydrates together will cause any problems with digestions, enzyme imbalance, or produce toxic aftereffects. There is no evidence that fruits and vegetables cannot be digested together, or require different enzymes, and that mixing the two will cause health problems.
The mixing of fruits with vegetables, or protein with carbohydrate, has not been scientifically established as a cause or contributing factor in vitamin and mineral malabsorption.
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Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What youll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition :162 calories, 1 g fat, 2 g protein, 41.5 g carbs , 32 g sugars
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Veggie Smoothies For A Refreshing Change
When it comes to smoothies we often think fruit-forward. Usually they are made with a base of frozen bananas or berries and blended with nut milk like almond milk or coconut milk, nut butter like almond butter, and other tasty ingredients. Sometimes a change is nice and thats why these 8 veggie smoothies are definitely worth a try.
These smoothies are vegetable-focused and while they do contain some added fruits, its the vegetable goodness that really shines. The vegetables also bring in a great dose of added vitamins, minerals, antioxidants, fibre, and enzymes.
Vegetables You Should Use For Making Your Smoothie
- Beets:You can buy a packet of pre-cooked beets from the market. They include sweetness and fun pink color in your smoothie. It looks great. You can include beets as a power ingredient for your fruit and vegetable smoothie recipe.
- Avocado: Adding this will provide you with healthy fats that are good for your body.
- Greens:Leafy green vegetables are a great choice for your smoothie. Because they blend up very well and boost the taste with a beautiful green color. Green leaves are very beneficial for your health and body.
- Peas: Its a sweet vegetable with a lot of proteins. So, peas could be a good choice for your smoothie. Also, try to frost your peas if possible. It ensures they blend in smoothly.
- Cauliflower: For light flavor, you can add cauliflower.
You can also include kale, spinach, carrots, and squash to boost the texture and flavor of your smoothie.
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Our Favorite Fruit & Veggies
* = produce that can be found locally-grown in Pennsylvania!
Avocado: Packed with vitamins K, C, E, B5, B6, folate and more potassium than a banana, plus healthy monounsaturated fatty acids, this is a powerhouse smoothie ingredient.
Pro tip: Sneak a bit into kids smoothies and theyll never know!
Bananas: High in fiber and potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin and B6. Support digestion and help in building up metabolism. Due to the high iron content in bananas, they are great for those suffering from anemia.
Pro tip: Freeze slices of banana to add amazing creaminess to smoothies.
*Blueberries: Pair perfectly with spinach, a little almond butter and some cocoa powder. With a nice dose of antioxidants, vitamin C and fiber, theyre one of the best fruits you could choose for your smoothies.
Pro tip: Wild frozen blueberries are a great alternative when fresh berries arent in season.
*Blackberries: Higher in antioxidants than blueberries, high in fiber and vitamin C and low in sugar, blackberries bring a rich purple hue to your smoothies.
Pro tip: Not a great choice if you dont like seeds in your smoothies.
*Cauliflower: Yes, really! Turn to cauliflower for a creamy smoothie boost with the added benefits of vitamin C, potassium and fiber. Plus, unlike a frozen banana cauliflower adds heft to your smoothie without adding much sugar.
Pro tip: Make sure you steam your cauliflower before you freeze it!