What is a smoothie and how to make it healthy and tasty? Complete guide. Smoothie “sea buckthorn sweetness”

Hi all! And again I return to the topic of healthy products
Many people who want to switch to a healthy diet often say goodbye to their favorite foods. This is due to the existence of a strange stereotype “ healthy food- tasteless." It is not known where this stable phrase came from. Actually recipes healthy food There are many, and each dish has a unique taste. This is confirmed by the smoothie drink. This is not only a fashionable drink, but also healthy. It is widely advertised in many fitness bars, cafes and restaurants. You can prepare a nutritious and vitamin-filled drink at home. So, what is a smoothie and best recipes for blender.

From the article you will learn:

A smoothie is an ordinary juice with a small amount of pulp, based on fruits or vegetables.

The benefits of the smoothie are obvious; they can be noticed after the first use. Drinking a drink based on natural and natural ingredients has obvious benefits for the body. You can make and drink smoothies at any age. They are equally useful for both children and adults.

For the first time, mentions of this useful nectar appeared in the USA; it was America that became the trendsetter of the “fashion for the right drinks" Smoothies became widespread in the 20th century. Many people drank it childhood. However, at that time the drink was simply called fruit or vegetable puree. The newfangled name did not yet exist.

Smoothies are completely English word, which translated means something soft and homogeneous. In this connection, this word directly means thick drink. It is prepared using an ordinary blender, by chopping fruits or vegetables.

You can find the drink on store shelves; it first appeared in 1970. Supermarkets healthy eating were filled with nutritious and healthy nectar. You can also buy it in modern stores. This takes into account the fact that the shelf life of the drink does not exceed 48 hours. If it is indicated on the packaging more hours, which means that it is based on preservatives, which significantly affects the usefulness factor.

How to make your own smoothies at home?

Supermarket chains are developed all over the world, where you can buy anything you want, even smoothies. But why waste time and buy dubious drinks when you can do everything at home? To do this, you need to take your favorite fruits or vegetables and grind them using a blender.

You can do the job by using a mixer. In this case, cooking will be a little more difficult. Fruits and vegetables are pre-chopped and then subjected to the influence of the device. When the juice with pulp is ready, it is sent to a bottle or any other container. The main thing is not to forget about the expiration date and drink everything within 2 days.

There are varieties of the drink that you don’t have to drink, but eat. This is due to the use of fruits with rough dietary fiber. A typical representative of this group is the banana. Using it together with non-juicy fruits allows you to get more thick drink. There's nothing wrong with that.

The juice can be based on any components, even celery. Some lovers of savory drinks add a little starch and mayonnaise. This affects the nutritional value and usefulness, and makes the smoothie not so harmless to the body.

What are the benefits of smoothies: composition and beneficial properties

The beneficial properties of juice are determined solely by its constituent components. As mentioned above, you can prepare it from any fruits and vegetables. It all depends on culinary fantasy person. Juice can vary according to needs, taste preferences and even geographic location.

Smoothie recipes for blender

Prepare an invigorating and healthy juice possible from following ingredients: fruits and berries, vegetables and herbs, cereals, dairy ingredients, etc.

Fruit smoothies

The nectar is based on bananas, plums, peaches and apples. These are the most simple ingredients, which are in every person’s home. You can make juice from more unconventional berries and fruits, in particular melon, persimmon and watermelon. This product will have a spicy taste.

The best bases are apples and pears; they are moderately dense, juicy and healthy. They are often used to provide additional benefits and improve consistency and shade.

Berry smoothies

They are a real storehouse of vitamins, microelements and useful substances. Their chemical composition can envy many food products.

Berries are a natural source of antioxidants and a storehouse rich taste. The most popular representatives of this category are cherries, raspberries and strawberries. Gradually, viburnum, lingonberries and cranberries are gaining popularity.

The combination of bright berries allows you to create a unique juice with pulp. However, there is a small caveat. Berries can affect the production of gastric juice and lead to an increase in acidity levels. People suffering from diseases gastrointestinal tract, it is not recommended to consume smoothies with berries.

Vegetables and greens in smoothies

Get nutritious drink You can make it not only from berries and fruits. Good variations contain vegetables. The most popular are pumpkin, cucumber, bell pepper and celery. To improve taste qualities add a little greenery.

For those who cannot consume fructose and sucrose, but want to treat themselves to healthy ones summer cocktails- try it great options Vegetable smoothies from my culinary stash!

Smoothie with grains

Many people adhere to a healthy diet and try to follow all its canons. In this case, a drink prepared using cereals is an indispensable assistant.

Dairy products and a little oat or rye flakes. In this case, the result is not just a drink, but a complete dish.

Flavors and flavoring additives in smoothies

If the natural characteristics of vegetables and fruits are not enough, they can be enhanced. Experts admit this, but only in small quantities.

The same natural ingredients should be used as supplements, in particular oats, seeds, honey, cereals, herbs and spices. It is recommended to avoid artificial flavors and flavoring additives.

Making smoothies using a blender

The simplest and quick way To get delicious, nutritious juice with pulp, use a smoothie blender. For example, for cooking you need to take any vegetables or fruits. The most nutritious and delicious drink is a banana with kefir. To prepare you need to prepare:

• 2-3 bananas;
• 300 ml kefir;
• 2 tbsp. l. honey

Preparation:

The bananas are peeled and placed in a blender (they can be finely chopped first). Then kefir and honey are sent to the container, all components are carefully processed to a homogeneous consistency. Finished product poured into a glass and consumed.

Any type of smoothie is prepared using a similar principle. All you have to do is pick your favorite fruits, peel them, cut them and put them in a blender bowl. Mix until smooth and consume immediately or after a few hours.

How to make a smoothie without a blender

If you don’t have a blender at hand, an ordinary mixer will help in this matter. The selected fruits or vegetables are peeled, cut and placed in a bowl. Then they are whisked until homogeneous mass.

You can prepare healthy juice with pulp without any equipment. An ordinary whisk and fork are suitable for this. The fruit is peeled, finely chopped and crushed with a fork until smooth. Then a little milk or kefir is added to it. Using a whisk, beat everything again. The resulting drink can be consumed immediately.

Smoothies for weight loss and their benefits

Smoothie is best juice for people who want to get rid of excess weight. The drink fills the body with essential microelements and vitamins. Thanks to its puree form, it does not create a feeling of heaviness, but at the same time saturates the stomach. After consuming it, a person for a long time doesn't want to eat. A smoothie can be an appropriate replacement for dinner.

Properly selected ingredients make this drink healthy and satisfying. Homemade smoothies for weight loss in a blender are very convenient for preparing for breakfast. The puree-like consistency normalizes water-salt balance and satisfies the feeling of hunger. The main thing is to use low calorie ingredients and do not abuse additional components.

Best videos: how to make smoothies at home

Smoothies are the quickest and easiest raw food for breakfast and more.

By the way, have you made these green smoothies? How did you do it?

Or are you just getting started?

Then I advise you to read how to prepare a smoothie and make your first green smoothie.

After all, each of them can become great snack, breakfast or, for example, refueling with calories after a workout.

These green smoothies are easy to make and quick to drink.

They carry a whole mountain of nutrients.

And if, nevertheless, this is breakfast for you, then this is a good and healthy choice.

But why are smoothies so beneficial?

Free Bonus: Do you want more recipes smoothie? Download 17 Best Smoothie Recipes from my blog and use them for quick cleansing and healthy weight loss.

What are the benefits of smoothies?

Yes, the health benefits of a properly done vegetarian, fruit-based meal are priceless...

Yes, sometimes it’s very nice to wake up to the sound of a blender and hear how quickly your next breakfast is being prepared. Have you felt this way before? … 🙂

I don’t either, because I have complete control over these issues (I do everything myself and surprise my loved ones)! ...

But it must be very nice!?

How to make a smoothie in a blender

Look at this formula for the perfect cocktail, which you can easily and simply make at home, and some combinations even with a mixer if you don’t already have a good blender...

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If you want to have a small cheat sheet for making smoothies at home, then enter your information in the subscription form and download our recommendations.

You can also turn your attention to recommendations for making smoothies from Valentina Gorbunova on her blog FreshLover.ru.

However, things are not always so simple.

If you want to truly make a green smoothie for weight loss that also won't negatively impact your health, then you will need to consider a few things.

Let's talk about them in more detail...

Smoothies for weight loss at home

This is the first and one of the most important facts. After all, when you turn on the high-speed blender and mix all the ingredients, they heat up.

What happens during heating?

Of course, they lose their vitamins and some elements. And the most best way To keep your fruits and vegetables intact, with all their goodness, you need to add a few ice cubes.

You can also use frozen berries, pre-frozen fruit (bananas, for example). Another good way To make your smoothie healthy and not let it heat up, put some ingredients in the freezer for 10-15 minutes so that they freeze a little.

2. Use low-fat dairy products

The second thing you should take care of is getting rid of fatty dairy products in your smoothies. You should never prepare smoothies with ice cream, full-fat yogurt, full fat milk and so on.

If you want to make a smoothie with banana and kefir, choose low-fat kefir, or even better, one that contains bifidobacteria. This will also help.

You can also make a smoothie without milk by replacing it with nut milk.

3. Use raw fruits and vegetables

Use more raw vegetables and fruit in your smoothies. Don't buy dried bananas or candied fruits that are loaded with sugar.

Use fresh bananas, oranges, lemons and other fruits and vegetables. And try not to chop them finely, so as not to damage the coarse fibers. After all, they are so important, as well as cleansing the body.

Don't harm your health!

4. Add More Omega-3

It has been proven more than once that omega-3 fatty acids are very beneficial for weight loss. Therefore, you should add a tablespoon or sesame seeds. They are also good fiber, which will help enhance the cleansing effect of the body.

In addition to these two, chia seeds are also great for making a cool smoothie.

5. Add more green vegetables

How to make a green smoothie for weight loss?

It's simple!...Add more green leaves.

And health. As he says Shape magazine , spinach, kale or chard are simply amazing and completely neutral. Even if they make your drink look a little ugly, they won't ruin the taste of the cocktail at all.

These few rules will help you prepare a delicious smoothie for weight loss. And remember them. After all, by adding many unhealthy foods, you can increase the amount of animal fat or harmful sugar. You may, without meaning to, fill your smoothie with cholesterol and a large number harmful calories.

And although I am not a supporter, I have already written about this, but here it is a special case. You may not need to count them, but if you are a beginner, sit and just think, estimate what calories you will consume and in what quantity.

After all, very often some smoothie recipes that are written here on the Internet can contain 600, 800, or even 1200 calories. And many of them will not allow you to lose weight.

You must prepare a smoothie from fruits and healthy vegetables! Enjoy!

Final Thoughts

If you dream about healthy life and about this new habit of making smoothies, then you are definitely in right time in the right place.

And if you wanted to know exactly how to make a smoothie for weight loss, then this guide will definitely come in handy. By following it, you will learn how to make smoothies: to get the body you dream of, or simply replace boring oatmeal, or just start eating healthy.

I want to remind you that you now have everything you need to do this.

I have no doubt that you can reach new heights and live the life you've dreamed of. All your dreams can come true.

Just start eating healthy and include these cool drinks in your daily diet.

Use and enjoy...

Are you already incorporating these super-duper green smoothies into your diet? Share some of your favorite recipes in the comments below...

Contrary to the unspoken stereotype, healthy food not necessarily tasteless. Moreover, the dishes beneficial health, can be very pleasant in appearance. And even, as surprising as this epithet may sound in relation to food, fashionable! One of these delicacies, which are among the hottest trends, includes smoothies. Almost all cafes and restaurants, not to mention fitness bars, have included this puree drink in their menu. But among its advantages we can name at least one more: the ability to make smoothies at home. At home, smoothies are prepared just as quickly and easily as in a restaurant. But the composition, volume and, of course, the price of the treat will depend only on your desire. So, if until now you have only ordered it from the waiter, it’s time to learn how to make smoothies at home. And we will help you with a description of the technology, recipes and useful tips for making smoothies.

How and what are smoothies made with?
To prepare a smoothie, you need to not only chop the ingredients, but also mix them evenly. A blender and/or chopper is ideal for this purpose. It is a little more difficult to prepare a smoothie with a mixer: to do this, you will have to first chop the components with a knife or other improvised method. After preparing the smoothie, you can pour it into a glass, bottle or any container. You can drink the smoothie over the top or through a cocktail straw if it is not too thick. Some smoothies are easier to eat with a spoon than to drink. But in any case, you need to consume the smoothie as soon as possible after preparation, before the fresh ingredients lose their properties. That is why smoothies have always been and continue to be considered an attribute of a healthy diet, as well as vegan/vegetarian cooking. Although in fact some types of smoothies are very far from proper diet: in addition to relatively harmless sugar, it is sometimes added to smoothies starchy vegetables, flavor enhancers and even mayonnaise.

Is smoothie healthy? Composition and benefits of smoothies
Like any multi-component dish, the properties of a smoothie are determined primarily by its composition. And in this regard, smoothies are an endless field for culinary imagination. Depending on tastes, needs, geographical location and imagination, smoothies can be prepared from a variety of ingredients:

1. Fruits. The simplest and most obvious raw material for making smoothies. Most often these are soft fruits that easily turn into puree (bananas, peaches, apricots, plums, watermelon, etc.). Smoothies are also often made from juicy fruits. bright color(oranges, grapefruits, melons, kiwi, persimmons). As for the common and familiar apples and pears, they are not best foundation for smoothies due to its hardness. But they can well be used as additional ingredients for additional benefits, changing the consistency and flavor.
   
2. Berries. Excellent for making smoothies due to their softness and rich chemical composition. A natural source of powerful antioxidants and a storehouse of bright, rich taste. The most popular berries for smoothies are raspberries, strawberries, blackberries, cherries, mulberries, and currants. You can safely make smoothies from or with the addition of gooseberries, lingonberries, viburnum and other berries. The only caveat: berry smoothies should be consumed with caution by people with increased acidity stomach.
   
3. Vegetables and greens. They are usually not as tasty as fruits and berries, so they are most often used in smoothies as additional, rather than main, ingredients. However, people seriously interested in composing healthy diet, they often prepare smoothies from pumpkin, cucumber, celery stalks, tomatoes, bell peppers and add dill, parsley, basil, mint and other fresh herbs.
   
4. Drinks and other products. The basis for smoothies can be liquid and solid (soft and/or crumbly) products: tea, juice, milk (cow, goat, soy, coconut), yogurt, kefir, whey, cottage cheese, tofu, ice cream, etc. These components not only affect the taste and benefits, but also make smoothies more nutritious dish, which can replace a snack or even a full meal.
   
5. Flavors and flavorings. This category includes all products that are added to smoothies in small quantities. For extra sweetness it could be honey, maple syrup, jam, preserves, syrup and just sugar. Also added to smoothies if desired. coconut flakes, nuts, seeds, bran, oat and cornflakes, spices, dried and fresh spices, cocoa, vegetable oil etc.
   

How to make smoothies at home
The smoothie does not require heat treatment or any special culinary skills at all. If your home has electricity, and you have a blender or chopper at your disposal, then you can assume that preparing a smoothie is just a matter of a few minutes:

1. Take 1 ripe banana, 50 ml natural yogurt no additives, large peach, several strawberries (fresh or frozen), 2 tablespoons oatmeal instant cooking. In addition, to your taste, you can add a couple of teaspoons of honey, a pinch of cinnamon, vanilla extract (or vanilla sugar) and a sprig of fresh mint.
   
2. Peel the banana and cut into arbitrary pieces, possibly large ones. Remove the pit from the peach and chop the pulp as desired along with the skin. The remaining ingredients are already ready to use.
   
3. Place chopped banana and peach in a blender bowl, add berries and yogurt. Pour oatmeal, add honey and other flavorings. Close the device tightly and turn on for half a minute. Then, without removing the lid from the blender, shake the bowl to remove any stuck particles from the walls, and turn it on again for a few seconds.
   
4. Pour the contents of the blender into one tall or two small glasses and garnish with mint.
   
5. Smoothies should be drunk immediately after preparation, before the vitamins have time to oxidize in the open air. If you prepare your smoothie in advance in the morning, pour it into a thermos or bottle with a tight-fitting cap as soon as possible.
   

How to make a smoothie for weight loss
Smoothies are good not only for health benefits, but also for dietary nutrition. With this drink you can satisfy your hunger efficiently, but low in calories. For example, if you make a smoothie from green vegetables and/or low-fat dairy products and, of course, do not add any sweeteners. Here are a few good recipes smoothies for weight loss:

1. Orange juice, fresh or frozen spinach, grated carrots, broccoli, green apple. Orange juice can be diluted mineral water or replace pineapple juice to reduce calories.
   
2. Cucumber, celery (stems and leaves), ground pepper, basil.
   
3. Grated carrots, pumpkin, lime, salt and a mixture of dried herbs.
   
4. Tomato juice, cucumber, bell pepper, Green pepper, a bunch of dill.
   
5. Ripe soft pear, apricots, spinach, strawberries, pine nuts.
   

How to make a smoothie without a blender
Lack of special household appliances shouldn't stop you from making smoothies at home. Moreover, previously, juices with pulp and fruit drinks were prepared without all modern equipment. For example, you can make a smoothie at home like this:

• Grate the solid ingredients.
  
• Squeeze the soft ingredients through cheesecloth or a sieve.
  
• Vegetables and fruits can be passed through a meat grinder.
  
• Try using a manual juicer and/or citrus press as well.
  
• Mix the crushed and prepared ingredients with the liquid base and beat with a whisk or fork.
  

When in the mid-80s, in the summer, every day in the summer, our family made a delicious thick drink of berries and fruits in a mixer, no one could even imagine what we were doing favorite dish American hippie vegetarians - smoothies.

Smoothie (smoothie or smoothy) is a cool dessert made from pieces of fruit and berries crushed in a blender or mixer with the addition of ice, milk, yogurt, juice, honey, eggs, sugar and other ingredients.

It must be said that 25-30 years ago such food was very common in Russia. Every summer something similar was made from fresh fruits and especially berries, milk or ice cream with egg white and with or without sugar. It was all called mousse and was an undiminished success among children and teenagers who were always rushing for fresh air. Why it was called mousse, you can understand - because of the raw egg white, which at that time was not feared like fire. The mousse could be made drinkable or thick, like melted ice cream, and eaten with a spoon. Children who disappeared for days could be lured home only with the promise of making mousse. Because it's very tasty. But it turns out that all this time we have been making smoothies, and the mousse is so very thick and sweet french dessert, which is almost always made with chocolate. Deception came to the surface with the advent of free access to information. As they say in certain structures: why was it necessary to hide?

And it all started back in the 1930s, when in California the public was offered drinks based on old Brazilian recipes. And in the 1940s, Waring Blender offered his recipes for banana and pineapple smoothies. The recipes were picked up by those of that time fashion magazines, the ladies liked it, they pasted the clippings into family culinary collections, and by the 1960s there was a whole generation of Americans who grew up on these fine drinks. In that bright decade, many culinary hobbies appeared in Western society, and first of all, the principles of vegetarianism became established. The smoothie came in very handy; they wrote entire books about it and even tried to create a semblance of a diet based on tasty and healthy drink. It was after the 1960s that smoothies gained the reputation of a “hippie cocktail.”

The composition of almost any smoothie at that time was extremely simple: berries or fruits (most often bananas and something else) and crushed ice. Everything was ground in a mixer-blender and strained into a tall glass goblet. Later they tried to add milk or cream, ice cream, fruit juices, as well as everything possible types fruits and berries. Types of smoothies appeared incredible amount, and the ease of preparation helped absolutely anyone play the role of a cool chef if they wanted to throw a party.

In the 70s, the “king of children’s parties,” smoothies acquired one more ingredient - egg white (so that’s where the mousse was hiding!), but just as quickly “lost weight” and abandoned this valuable element due to the scourge of the 80s - salmonella. But the new decade suggested the use of honey and compotes (boiled berries). Honey, milk and fruit, as it turns out, go well together!

The 1990s suggested making smoothies based on yogurt rather than milk. The fashion for Middle Eastern sweets has made it possible to enrich the drink oriental sherbets. The 2000s taught Europeans to use real, unsweetened homemade yoghurts and other dairy products. And now we have a truly gigantic number of smoothie options for every taste and for any situation.

Pros and cons of smoothies on the surface. The advantages outweigh: not the most expensive and good-looking fruits and berries are used, those that have already lost their luster and require a markdown, those that cannot be put in a vase for guests, that is, they are cheap. Such fruits are invariably sold at markets at low prices. Smoothies are easy and quick to prepare; the only requirement is a good mixer or blender. There aren't many downsides. When fruits and berries come into contact with mixer blades, they lose vitamins. The same thing happens if you prepare a smoothie for future use. This is where the disadvantages end, except that to prepare any smoothie you need to spend a little time (washing the ingredients) and use your imagination.

How are smoothies different from cocktails and juices? Smoothies are thicker and include several elements. A smoothie is much thicker than any juice, even with pulp, because the entire fruit or berry is used in preparation, and not its liquid part. This is the advantage of smoothies - skins and even seeds are used, which contain many vitamins and microelements - all for the benefit of health! Some cocktails are very similar to smoothies, but unlike cocktails, smoothies are intended to be soft drinks. Some cocktails resemble smoothies in appearance, according to composition and method of preparation. This once again proves that there are no strict boundaries or restrictions in cooking.

To prepare a smoothie, you need the following tools: a mixer-blender with a transparent jug of 1-2 liters, a small vegetable knife for preparing fruits and vegetables, a measuring cup, a pair of glass glasses and large-diameter cocktail straws. The cooking process boils down to mixing the ingredients in a blender jug ​​and pressing the start button. A few seconds - and the smoothie is ready.

All smoothies can be divided into several types:

Refreshing,
. Saturating,
. Dessert (sweet)
. Very cold (with ice)
. Vegetables,
. With milk (cream, yogurt, kefir),
. Egg.

Refreshing smoothies are always made without sugar. A mixture of sweet and acidic ingredients. For example, you can mix a banana or an apple with black currant and add some ice or juice, say orange.

Saturating smoothies are prepared thick. They can be so thick that the cocktail straw gives way dessert spoon. Can be used in satiating smoothies raw eggs(from trusted manufacturers), carbohydrate fruits (for example, bananas), milk, cream or yogurt. Fantasy can only be interrupted by common sense and a sense of proportion. If juice is added to such smoothies, it is in small quantities, ice is optional.

Dessert smoothies have a sweet taste. In addition to the natural sweetness of the ingredients, you can add a little sugar or honey. Chocolate or cocoa is often added to dessert smoothies, peanut butter or grated nuts. This is the closest thing to French mousse.

Cold smoothies are prepared in the hot summer for leisurely sipping from a straw. It is very important to prepare a cold smoothie that is not too thick - after all, you need to drink it exclusively from a straw and very slowly. Usually they make a base from a couple of types of fruit, for example, from the arch-classic banana and pineapple, add a handful of berries, for example, raspberries and lots and lots of ice. You can add a little milk, just remember about the good temperature inertness of milk and do not drink in large sips so as not to get a cold in your throat!

Vegetable smoothies are in high esteem among raw food vegetarians. It could be quick lunch or light dinner. Sweet tastes are inappropriate here and, on the contrary, it would be nice to add some salt, if religion allows. Spanish soup Gazpacho is a classic vegetable smoothie. If you don't like gazpacho, try this:

Ingredients:
½ banana
1 peach,
1 mango,
1 large handful of spinach,
½ glass of water.

Preparation:
Remove the pits from the peach and mango, peel the banana, and rinse the spinach. Beat in a blender.

Smoothies with milk are very tasty. They can be made sweet or neutral, hearty or light. Milk is a very beneficial material; you can work wonders with it. Of course, yogurt, matsoni, katyk and other dairy products fit very well into the principle of making smoothies. The main thing to remember is that very acidic ingredients can cause milk to curdle. Use neutral or sweet ingredients.

Ingredients:
1 banana
70 ml strong coffee,
50 g dark chocolate,
1 hour spoon of sugar,
½ glass of milk,
cardamom,
nutmeg.

Preparation:
Grate the chocolate, peel and cut the banana. Place in a blender, add the remaining ingredients and blend.

Smoothies with eggs can provide energy for a good half of the day. But the eggs must be very good and thoroughly washed in soapy solution. Many people are experimenting with quail eggs- it’s even tastier and healthier. A real man's smoothie!

Ingredients:
2 apples,
1 egg,
4 medium carrots,
2 oranges,
½ glass of mineral water.

Preparation:
Core the apples, chop the carrots as finely as possible, and peel the oranges. Combine the ingredients in a blender cup, add the egg and beat. Add mineral water if necessary.

Smoothies are perfect for breakfast! You spend a minimum of time and get a delicious vitamin breakfast. If you are afraid of getting hungry quickly, increase the volume with carbohydrate-rich fruits (for example, bananas). In any case, preparing a glass of smoothie does not take much longer (and often faster) than a cup of coffee and a bun with jam.

Ingredients:
4 oranges,
1 red grapefruit,
3 bananas,
a handful of ice.

Preparation:
Squeeze the juice from citrus fruits, peel and chop the bananas. Place the ingredients in a blender, add ice and blend until smooth. Serve in a tall glass or glass and garnish with orange zest.

Smoothies are ideal for weight loss. Vegetables and fruits contain enough vitamins to provide the body with the necessary elements, while at the same time there are no simple carbohydrates in the form of sugar and animal or transgenic fats - the main enemies of a good figure. Try making an unsweetened smoothie for dinner and you will be surprised how quickly your body gets itself back in order.

Ingredients:
150 ml natural yogurt,
1 mango,
2 tbsp. spoons of oatmeal (Hercules),
ice.

Preparation:
Pour yogurt over the cereal, let it sit for 30-40 minutes or more (you can soak the Hercules directly in a blender cup and leave it in the refrigerator). Add mango and ice. Whisk.

Smoothies are good for everyone, but even with such a wonderful invention, you need to keep your head and use it wisely. If you chop literally all the vegetables and fruits, there will be no work left for your teeth and stomach. Alternate a glass of smoothie with a simple apple or a mug of ripe raspberries and don’t forget that smoothies help diversify your diet, and not replace breakfast, lunch and dinner. Experiment for your health!

A smoothie is a thick drink made from ground fruits, nuts, grains, herbs, vegetables and other healthy ingredients. We can say that a smoothie is a complex of vitamins, minerals and fiber in one glass.

You can use frozen berries, fruits and vegetables to make smoothies. Drinking smoothies helps improve digestion and cleanse the body. In the summer, when fruits, vegetables and herbs appear, smoothies are an excellent alternative to sugar-free dessert; they can be consumed during Lent, as well as for breakfast.

Often the base for smoothies is banana, since its consistency when whipped is very thick and viscous. We bring to your attention several options for vitamin smoothies that can be prepared at home.

Banana and oatmeal smoothie

To make smoothies at home you will need:

• 2 bananas
• 1 nectarine or peach (can be replaced with any fresh or frozen berries, such as strawberries)
• 4 tablespoons oatmeal
• 50 ml boiled water
• a sprig of mint or any other herb

1. Grind all ingredients using a blender or mixer.
2. At the end, we chop the greens or simply decorate the finished smoothie with it. Pour into glasses.

Green smoothie

To make a green smoothie at home you will need:

• 1 banana
• 100 g spinach (you can use fresh or frozen)
• 1 soft pear
• 1 stalk of celery (optional, since not everyone likes the taste of celery)
• 50 ml boiled water
• lemon juice to taste

Smoothie with flax seeds

Flax seeds contain essential omega-3 and omega-6 fatty acids, as well as fiber, which helps cleanse the intestines and remove toxic substances from the body.

To make a smoothie with flax at home you will need:

• 2 oranges
• a handful of flax seeds (available at any pharmacy or health food section of the supermarket)
• 50 gr. any greenery or lettuce(parsley, dill, arugula, lettuce)
• half an avocado (can be replaced with 1 banana)

1. We squeeze the juice out of oranges, it’s convenient to do this with a fork: cut the orange into 2 parts, stick the fork into the pulp and rotate clockwise deeper and deeper into the peel - the juice flows out of the mashed orange.
2. Add the remaining ingredients to the resulting juice.
3. Grind all the ingredients using a blender and pour into glasses.

Vegetable smoothie with tomato and cucumber

The vegetable smoothie is very light and unusual in taste; it can be used as a cold soup in hot weather.

To make a vegetable smoothie at home you will need:

• 1 tomato
• 1 cucumber
• 1 sweet pepper
• Herbs and spices to taste, salt

1. Peel the cucumber using a knife.
2. Place the tomato and pepper in boiling water for 30 seconds and separate the skin.
3. Grind all the ingredients using a blender and add herbs, spices and salt to taste.

Almond smoothie

The basis of an almond smoothie is almond milk, which is very easy to prepare at home. It is necessary to soak 1 cup of almonds in water for 4 hours, or preferably overnight. After this, drain the water and add 3 cups of boiled water to the almonds and grind in a blender. The resulting mixture must be filtered through cheesecloth and a sieve. The resulting milk can be stored in glass jar refrigerate for up to 5 days. Almond milk is an alternative to animal fats and can be used for preparing dishes during Lent. It contains the antioxidant vitamin E, as well as B vitamins.

To make an almond smoothie at home you will need:

• 4 tablespoons oatmeal
• almond milk 200 ml
• 1 banana
• strawberries or any other berries
• 100 ml water
• cinnamon, grated nuts or dried coconut to taste

Grind all the ingredients using a blender and add cinnamon, grated nuts or dried coconut to taste.