Smoothies are often confused with juice, and it is not just a delicious food but also an excellent choice for starting a healthy diet, adopting a Clean Eating lifestyle, raw vegan, vegetarianism, and plant-based diets. This article will provide you with all the details about Smoothies that E.dep has researched.
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Origin of Smoothies
Since the early 1970s, smoothies have gained popularity, becoming a favored choice for those interested in health and a wholesome diet. Although there is limited historical information about smoothies, an article mentions their emergence in the 1930s, credited to Stephen J. Poplawski at his restaurant in New York, USA. According to the article's author, Harvey, Stephen was also the inventor of the blender we use today to serve his customers.
Reflecting on this history, it's evident that smoothies have been around for a long time, becoming a popular dish in Western countries. Currently, they are widely available in supermarkets and cafes, offering various colorful versions, from bottled juices to freshly blended fruits at the store, with prices ranging from £2 for a small cup to several hundred thousand VND, depending on the type of fruit and brand.
Smoothie is not Juice
Juice and smoothies are both nutritious food, but their preparation and ingredients differ significantly.
Juice uses fruits and watery vegetables (such as celery, cucumber) processed through a juicer, removing the fiber and keeping only the liquid. Some places add sugar, flavorings, or sweeteners to enhance the taste. Fruit juices typically contain more sugar and less fiber than whole fruits because a large amount of fruit is needed to make a flavorful juice, and the juicing process removes fiber. While fruit juice is rich in vitamins and nutrients, it often contains high levels of sugar, affecting blood sugar and insulin levels. Therefore, individuals practicing diets, weight loss, or dealing with conditions like diabetes need to be cautious. Many nutrition experts and bloggers now create innovative recipes that combine fruit juice with various vegetables to reduce sugar content and optimize vitamin and nutrient intake.
(Celery Juice, Cucumber and Grape fruits- Source: @growithedep)
Smoothies also incorporate various fruits; however, they typically include vegetables (such as spinach and kale), nuts, milk, water, or supplements. The key distinction between smoothies and fruit juice is that smoothies are blended using a blender, ensuring a thorough blending process that retains all components, unlike fruit juice, which removes fiber. Smoothies require more ingredients than just one or two fruits like juices. However, they do not need an excessive amount of fruit to create a delicious smoothie. While it takes at least 5-7 apples to make a glass of apple juice, a smoothie only requires a single fruit blended with various vegetables and an amount of fluid. This makes smoothies cost-effective for those on a tight budget seeking a healthy diet. Due to the flexibility of smoothies, you can incorporate any desired food, leading to unique recipes, such as a chicken smoothie, as a meal replacement. This not only adds variety to your meals but also provides an excellent way to maintain a healthy diet and supplement nutrients for good health.
So, what's the secret to a delicious smoothie? Keep reading
Secrets for a Perfect Smoothie Recipe
Ingredients: Approaching the creation of a delicious, easy-to-make smoothie, especially for beginners, involves three main components: fruits, green vegetables, and liquids.
( Basic Ingredients for a Smoothie Bowl - Source: @growithedep)
Fruits: Choosing sweet fruits is essential for a refreshing smoothie, with bananas being the most common choice to instantly enhance the taste. For those new to smoothie-making, combining bananas with various available fruits can result in a satisfying blend. Fresh fruits can be used, but pre-cut and frozen fruits offer convenience and enhance the smoothie's flavor.
Green Vegetables: While any preferred fruits can be used, spinach is the most popular vegetable when making smoothies due to its mild flavor, nutritional richness, fiber content, and compatibility with various fruits. When using spinach, it's advisable to use the leafy part and discard the stems. Baby spinach can make the smoothie more flavorful. Kale is also favored, but it is sturdier when blended, requiring a powerful blender for a smooth texture. Like fruits, vegetables can be frozen for added convenience and improved taste.
Liquid: The choice of liquid is crucial for a smoothie, with the quantity depending on the desired thickness. Options include water, milk, fruit juice, coconut water, or any preferred liquid, without specific requirements. Using liquids like coconut water or milk adds creaminess or sweetness, while opting for water is a lower-calorie choice. Experiment with adding liquid gradually until the blender runs smoothly to find your preferred consistency.
Supplements: Many delicious smoothie recipes include syrups, sugar, or flavorings. However, in my perspective, the focus is on health-friendly, low-calorie, and low-sugar options. Natural ingredients are prioritized for a flavorful smoothie.
Protein Powder: A common supplement in smoothies, protein powder (whey or plant-based) supports muscle growth and fat reduction. Due to its inherent sweetness, adjustments may be needed when combining it with sweet fruits.
Collagen: Adding a spoonful daily to a smoothie can promote skin, nail, and hair health while potentially delaying aging. Consistent use is key for noticeable effects.
Spirulina, Green Vegetable Powders, Superfoods, Green Tea Powder: Depending on individual preferences and needs, these supplements can be incorporated for a nutritious smoothie.
Honey: Added sparingly, mainly for those transitioning from a regular diet to Clean Eating. Gradual adaptation to natural sweetness from fruits might reduce the need for honey.
Ice: For those wanting a cooler smoothie, ice can be added to enhance flavor and reduce fruit intensity. If using frozen fruits and vegetables, additional ice may not be necessary.
The next section will present some personally cherished smoothie recipes. You can either start with your own blend or explore the suggested recipes below.
5 Smoothie recipes for beginners
Kiwi Smoothie
350kcal | 55g C | 8g F | 14g P
This recipe dates back to my early days of transitioning to Clean Eating lifestyle. The main ingredients include apple, banana, spinach, and Greek yogurt, and I practically have it every day. Nowadays, I like to experiment by incorporating nutritional powders. For example, this formula adds kiwi, chia seeds, and coconut powder.
Ingredients:
1 kiwi
100g apple
1 banana
50g spinach
50g Greek yogurt
200ml water
Topping:
20g chia seeds
2 tablespoons coconut powder
1 kiwi
1 strawberry
Instructions:
Blend kiwi, banana, apple, spinach, Greek yogurt, and water until smooth. Decorate with your favorite fruits and toppings.
(Image Source: @growithedep)
Chocolate Smoothie
352kcal, 50g Carb, 11g Fat, 11g Protein
This is also a recipe for those new to smoothies, gradually transitioning to a healthier diet. It feels like a delectable café beverage, but it's a smoothie rich in vitamins to delight your taste buds. If possible, use pure cocoa powder instead of those with added sugar. This smoothie is accompanied by musli cereal, making it an ideal quick and light breakfast.
Ingredients:
150ml almond milk
100g banana
50g strawberries
1 tablespoon cocoa powder
1 tablespoon honey (optional)
Topping: Musli cereal
Red Dragon Fruit Smoothie
300kcal, 32g Carb, 13g Fat, 11g Protein
This dragon fruit smoothie recipe was inspired by the Enzymes book, easy to make, and you can give it a try.
Ingredients:
First layer:
1/2 red dragon fruit
50ml filtered water
Second layer:
1/2 red dragon fruit
50g Greek yogurt
1/2 beetroot
Topping:1tbs chia seeds
Instructions: To create a light pink color for the first layer, extract beetroot juice, then blend the ingredients until smooth. Similarly, blend the second layer ingredients together until smooth.
(Image Source: @growithedep)
Avocado Smoothie
348kcal, 37g Carb, 22g Fat, 5g Protein
While avocado smoothies are familiar, the versions often served in cafes are laden with sugar and milk. This healthy rendition, however, is sugar-free, deriving sweetness from bananas and adding fiber from spinach. The creamy texture comes from almond milk, eliminating the need for fresh cow's milk.
Ingredients:
1/2 ripe avocado
40g spinach
150ml almond milk
1 small banana
(Nguồn ảnh: Freepik)
Berries Smoothie
315kcal, 21g Carb, 19g Fat, 12g Protein
I know it's challenging to find various berries like strawberries and blueberries in Vietnam, but I still decided to include this recipe in the Eat Clean handbook because it's delicious, easy to make, easy to drink, and you can take advantage of the strawberry season or buy frozen berry packs at convenience stores to give it a try.
Instructions:
100g assorted berries
50g Greek yogurt
50g water
30g chia seeds
Topping: Protein Granola, assorted berries
In summary, you can watch this video for easy smoothie preparation!
I hope this article has helped you understand more about Smoothies and motivated you to step into the kitchen and whip up a smoothie for yourself!
Stay Healthy with E.dep
by @growithedep
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