Smoothies have long been no longer the exclusive domain of health seekers. in the years
Recently they have become popular and common in different and varied menus. The shakes, which used to be the portion of those looking for a healthy and balanced diet, have become a common and tasty alternative to traditional meals as well. Today, the shakes can contain a large amount of calories, equal to a whole meal, or be used as a refreshing addition during the day.
The shakes are varied and adapted to different needs: they can include proteins, fats and carbohydrates, or be based on water and fruit only. Everyone can make their own personalized shake according to their dietary preferences. Here is the short guide to making refreshing, tasty and above all healthy smoothies.
The base of the shake
The main ingredient that builds the shake. Most of the time, the base should have a liquid that will help grind the food in the blender. Can be prepared on water, juice, milk, yogurt or herbal drinks. Each base provides a different nutritional value and a different amount of calories. The addition of ice cubes will dilute the final taste but will increase the volume of the shake without the addition of calories.
The fruits in the smoothie
The fruits recommended for the smoothie are those that maintain a good texture in the grind, such as banana/melon/berries/strawberry/mango and nectarine. Today, frozen berries of various types can be found in supermarket refrigerators throughout the year: sweet cherry, blueberry and fruit mix for a smoothie containing pineapple, strawberry, etc. A smoothie can be made with fresh or frozen fruit. It is advisable to freeze the fresh fruits, they will give the smoothie a thicker texture and save some of the ice cubes.
Tip – Are there ripe fruits left in the fridge that are no longer fun to eat? Cut into cubes and freeze. Each portion of fruit should be packed separately.
Vegetables are combined in a smoothie
A smoothie is a great way to consume different types of vegetables that you may not always manage to eat throughout the day such as leafy greens such as lettuce, spinach, basil and celery leaves. Vegetables rich in liquids and neutral in taste can be cucumbers, zucchini and celery stalks and of course vegetables with high nutritional value such as various sprouts and beets.
The addition of vegetables enriches the shake with minerals and natural digestive enzymes from the vegetable without overpowering the taste of the shake and giving it a beautiful green hue (in a small amount they will not overpower the taste). Vegetables and fruits enrich the shake with dietary fiber and antioxidants and increase its volume and the feeling of satiety after drinking.
Protein-based shake
The protein source can be milk with different fat percentages, organic yogurt, protein-enriched yogurt, or soy milk. This is an opportunity to combine sheep's milk which contains more minerals than cow's milk. A combination of protein in the shake increases the feeling of satiety after drinking it. You can also use other plant-based drinks such as almond milk, rice milk and oat milk but they contribute mainly carbohydrates or fat and contain a relatively negligible amount of protein.
Addition of healthy fat to the smoothie
The addition of the fat gives the shake a thicker and richer taste. The fat also helps the absorption of fat-soluble vitamins such as beta-carotene, which gives the orange color to vegetables and fruits, and vitamin K, which is found in leafy vegetables. It is advisable to combine high-quality fats such as raw tahini, almond or peanut spread, chia seeds or ground flax, avocado and wheat germ.
Varied flavors
You can play with the flavors of the shake and add spices or ingredients that will vary its taste: spices such as cinnamon, vanilla, orange or lemon zest, a little freshly ground ginger root, mint leaves, a teaspoon of coffee miracle powder, a teaspoon of cocoa, a tablespoon of spirulina, A teaspoon of matcha powder (ground green tea).
The sweetener for the smoothie
You can combine a sweetener in a small amount that gives another shade to the taste, such as silane or maple. Additional sweeteners that can be combined are a little honey or agave. Remember that each teaspoon of these sweets contains about 5 grams of sugar. Those who are interested in a sweetener without added sugar and calories can combine a few drops of different types of artificial sweetener. It is always advisable to get used to the natural flavors of the fruits and not to overdo it with additional sweeteners.
In conclusion, a smoothie consisting of nutrients is a good addition to the diet. In order to obtain the maximum nutritional values from the shake, it is advisable to drink it close to the time of its preparation due to the loss of vitamins during preparation. Examples of different shakes are attached.
By Niora Marta, clinical dietitian, RD, B.Sc.
Recipes for smoothies
Melon yogurt shake rich in protein
Ingredients for one serving:
- A cup of natural flavored yogurt enriched with protein
- 1.5 cup frozen melon cubes
- 2-3 mint leaves
- 1 small stalk of celery
- A spoonful of honey
- 3-4 ice cubes
preparation:
- Mix all the ingredients well in a blender to a uniform mixture and serve.
Banana Chia Smoothie
Ingredients for one serving:
A flat spoon of chia seeds + a quarter cup of lukewarm water
1 small frozen sliced banana
1 cup milk 1%
A teaspoon of silane
A quarter teaspoon of quality vanilla extract
3-4 ice cubes
preparation:
Mix the chia with the lukewarm water and soak for half an hour. You can also prepare a day in advance and store in the refrigerator.
To make the shake:
Mix all the ingredients well in a blender to a uniform mixture and serve.
The recipes are courtesy of Hali Maman, a support network for a healthy lifestyle.
Writing is important. Kudos to you, Mia Zahavi