Glorious Smoothies !

As a nutritionist, I love smoothies and if you start incorporating them in your diet, I am sure you will fall in love with them too. There is a smoothie recipe to suit every taste or dietary preference and are an excellent way of increasing your consumption of fruits, vegetables and other nutrient dense foods.

Smoothies have become an ever increasingly popular wellness food and are always best when made from scratch as the commercial varieties are often loaded with added sugars or other unhealthy ingredients.

There are many types of smoothies that range from fruit based, green vegetable smoothies and one of the latest trendy smoothies in New York and London is the hummus shake where chickpeas is one of the ingredients.

Let’s discover the world of smoothies by first finding out what is a smoothie, their health benefits, their negative side, whether they can help with weight loss and of course some smoothie recipes.

What are smoothies?

Smoothies are thick, creamy beverages usually blended from frozen or fresh fruits, vegetables, juices, yogurt, nuts, seeds, dairy, plant milk, water or cooled herbal teas.

Many smoothies include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. However, their flavour profiles vary tremendously depending on the ingredients.

Common ingredients:

Popular ingredients in homemade and store-bought smoothies include:

• Fruits: berries, banana, apple, peach, mango, and pineapple
• Vegetables: kale, spinach, arugula, avocado, cucumber, beetroot, celery, cauliflower, and carrots
• Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
• Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
• Nutritional and herbal supplements: spirulina, chlorella, moringa, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
• Liquid: water, fruit juice, vegetable juice, milk, plant milk, coconut water, iced herbal tea, and cold brew coffee
• Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
• Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or plant yogurt

The Different Types of Smoothies.

There are three main categories of smoothies although they often overlap between them:

• Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice-cream.
• Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.
• Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder.

The Health Benefits of Drinking Smoothies
Smoothies are a fantastic way of increasing your fruit and vegetable intake. These foods are high in antioxidants, vitamins, minerals and fibre.

Together, these nutrients may reduce inflammation, improve digestion, combat constipation, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, age-related mental decline and not to forget that these foods also reduce wrinkles, diminish dark circles and keep your skin hydrated and healthy. 

Athletes can also benefit from drinking smoothies as they can be drunk as a pre-and post workout, muscle building and carb-loading, offering the essential ingredients at the right time to complement workouts and fuel the body.

When making smoothies at home, use whole fruits, such as a ripe banana, to add sweetness instead of honey or maple syrup.

Do smoothies aid weight loss?

Smoothies are frequently marketed as a weight loss tool. Research suggests they may be effective for this purpose as long as they’re not causing you to exceed your daily calorie needs.
If you prioritize ingredients low in calories and high in protein and fiber, your smoothie may keep you full until your next meal. Whole fruit, vegetables, nut butters, high protein cottage cheese and plain yogurts are all excellent weight-loss-friendly ingredients.

Keep in mind that your nutritional needs and ability to lose weight vary depending on many factors, including age, activity level, medical history, and lifestyle habits.

Made Just for You !

What I like most about smoothies is that they can be tailored to suit your needs, especially if you have a specific health or fitness goal in mind. They can become a healthy snack or meal replacement.

There’s a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.

Generally, a 200–300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400–800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. It’s best to assess your goals and calorie needs to determine your specific needs.

The difference between the two may be as simple as adjusting the serving size.

When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Avoid using sugary add-ins like syrups or chocolate sauces as they will provide more calories without quality nutrients.


Smoothie Recipes

The Fat Burning Banana Ginger Smoothie
Serves: 1   Prep Time: 5 minutes

Ingredients
 
2 tablespoons ground flaxseed
1 cup frozen Ardo blueberries or Ardo fruitberry mix from Foodsaver
One frozen medium ripe banana or frozen Ardo banana puree from Foodsaver
One tablespoon grated ginger or frozen Ardo diced ginger from Foodsaver
½ cup of spinach leaf  from Foodsaver
Ice (optional)

ADDITIONAL: for a hit of protein add a serving of your favourite protein powder

Instructions

1. Put all the ingredients in a blender
2. Blend until it’s at your preferred consistency.

 
High Protein Smoothie
Serves: 1   Prep Time: 5 minutes

This smoothie is high in protein, lower in carbohydrates and is a great one for weight loss and also as a recovery drink after a workout.

Ingredients

• 1/2 Cup Coconut Milk (or other low carb milk)  
• 3/4 Cup Ardo blackberries or Ardo fruitberry mix or Ardo strawberries from Foodsaver
• 2 Tablespoons Coconut , unsweetened shredded  
• 2 Tablespoons Walnuts ,
• 3 Tablespoons  Arla protein cottage cheese or 1 Scoop plain protein powder
• 2 Cups Ice Cubes (optional)
• 1 tbsp Hemp Seeds , topping, optional

Blend, drink and enjoy !
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The Trendy Hummus Shake !
Serves: 1   Prep Time: 5 minutes

What I really love about hummus shakes is that they are so"creamy" and smooth. 

Ingredients:

• 1 cup cooked chickpeas
• 1 Tablespoon pure tahini
• 1 large banana or frozen Ardo banana puree from Foodsaver
• 1 teaspoon honey or date syrup or maple syrup
• ½ tsp or a pinch of cinnamon / nut meg / mixed spice
• a drop of pure vanilla

Directions:

1. Place all ingredients in a blender. Blend until smooth.
2. Pour in a cup and enjoy!

 
Tip: Frozen chickpeas can be used. They are usually in packs of 1 kg. Boil about 3 cups at a time and store them in the fridge for easy access. They are very convenient, because they only need about 15 to 20 minutes of boiling.

Variation: Strawberries, apple or pear is a great substitute instead of banana. You can also turn it into a chocolate shake by adding a tablespoon of cacao. 
 

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