Smoothies are a great snack option. One cocktail contains 3-4 servings of vegetables, herbs. Raw vegetables contain a lot of fiber. The fats contained in the base will prevent the rise of blood sugar and promote satiety. Smoothies are also great for a child if he suffers from irregular stools, has intestinal dysbiosis, is often sick, or simply eats few vegetables, herbs and fruits. Pravda told readers how to make smoothies correctly. Ru certified nutritionist of the fitness club “Bionika Biohacking” Olesya Platonova-Gubinskaya.
Smoothies: how to cook right
The right smoothie is a drink that, in terms of its nutritional qualities, is a complete meal, it should use combined products (incompatible ones will cause problems with digestion and intestines), and the composition of the drink should be completely balanced and include proteins, healthy fats, complex carbohydrates, fiber, vitamins, minerals and probiotics.
Smoothies are consumed slowly, allowing the body to have time to produce enzymes.
What not to make smoothies
At high speed, starchy vegetables form a paste. It is recommended to use them separately from fats, fruits, sugary foods and meat, so as not to overload your body, and also not to gain excess weight. When a paste forms, the smoothie acquires an unpleasant taste and texture.
- pumpkin (autumn ripening),
- all legumes (except soy),
- celery root, etc.
Choosing a smoothie base
The base affects the composition, taste and texture. Examples of bases are avocado (makes the texture creamy), pear (makes it sweet), ripe banana (makes the texture creamy and makes it sweet), mango (makes it sweet), and others.
Product Compatibility – Healthy Smoothie
Getting a delicious smoothie at the exit is, of course, important. But if the goal is to improve the body, one more cooking rule should be followed – this is the compatibility of products. With the systemic use of incompatible products, there is a load on the body (on the digestive organs), as a result, disturbances in the functioning of the intestines occur – food is not absorbed, useful substances are not absorbed, processes of decay and fermentation begin to occur, toxins begin to form, various diseases develop.
Perfect Smoothie Recipe:
- 200 g yogurt (homemade, coconut, almond)
- 120 g blueberries, fresh or frozen (preferably wild)
- ⅓ orange
- 30 g cilantro (or spinach), a spoonful of chlorella, spirulina – to choose from
- 1 st. a spoonful of seeds (black sesame or chia / flax – crushed before cooking).
- If liquid – add hemp seeds.
Drink slowly. This helps not only to enjoy the taste, but also brings the effect of saturation, contributing to good absorption. Smoothies must have time to be processed by secreted saliva. Enzymes are necessary for digestion and assimilation, they will have time to stand out in the right amount, and then the smoothie will bring maximum benefits!
Step 1. Choose the base: plant milk (hemp, oat, rice, almond), coconut water or plain.
Step 2. Choose greens: dill / parsley, spinach, kale, cucumber, broccoli, green peas, beet tops, microgreens, sprouts.
Step 3. Add fats and superfoods (1 teaspoon or 1 tablespoon). We add chia seeds, flax seeds, peeled hemp kernels, sesame seeds, any pre-soaked nuts, avocados, carob, grated fresh ginger to our constructor.
Step 4. Berries or fruits: apple, banana (preferably green), currant, blueberry, raspberry, strawberry.
Step 5: Puree in a blender. You can add lemon juice and mint leaves before serving. Mint leaves inside a smoothie are great for a refreshing flavor.