A smoothie is nothing more than a refreshing and creamy drink made from juices and pieces of various fruits and that you can effectively combine with dairy products (vegetables and animals), ice cream, ice and other foods, but it does not contain alcohol. Today you can get to know in detail everything about this wonderful and nutritious drink capable of directly collaborating in maintaining a healthy food and to give you vitamins , minerals and antioxidants necessary for a healthy and very balanced diet , with the plus of achieving correct hydration and based on the various ingredients could maintain antioxidant, digestive, diuretic , hepatoprotective, laxative, digestives and a long etcetera.
What is a smoothie
The terminology “smoothie ”refers to a smoothie drink made from a base of chunks or juice fruits or vegetables, either in their natural state or frozen and that maintains great nutritional and medicinal qualities that effectively vary depending on the various ingredients used. It is common to add something that adds creaminess to the mixture, such as any type of dairy, ice cream or yogurt.
The history of his name
To do this we must go back to the 1970s when a young man who suffered from intolerance to lactose decided to achieve a drink as similar to smoothies, but obviously desisting from incorporating the dairy component. There a complex mixture of fruits and ice emerged, managing to verify that his intolerance problems disappeared thanks to these mixtures.
His success grew like wildfire and he managed to set up a store called “Smoothie King” which translated represents “the king of smoothies”, with the firm intention of achieving the correct commercialization of its new products. However, the word “smoothie” is not his invention, since he simply took it from the hippies of a decade ago (1960) who called in this way a drink that they made from fruits and natural juices .
The success of “Smoothie King” was immediate and today the trademark has more than 600 stores, making the trade name become the name of said food.
Learn how to make a smoothie in broad strokes
The very commonly called soft fruit smoothies can perfectly be part of our diets and represent a fundamental part of them by providing enough nutrients with a great diversity of properties that manage to consolidate a balanced and healthy diet . They are able to achieve the correct and optimal replacement for breakfasts and snacks, function as an ideal aperitif or to complement other meals.
Easy and quick to prepare are the main characteristics of smoothies, as well as giving you a wide variety of possible ingredients. All of them with full capabilities and beneficial properties to hydrate and refresh ourselves, making them the undisputed allies of hot or summer seasons. In addition to providing vitamins, minerals, very little fat, vegetable proteins and antioxidants .
More than enough reasons for you to have your blender ready and to achieve perfection in the preparation of the different types of smoothies, all personalized to satisfy each of your food and health needs .
todas las recetas de Smoothies
How to make a smoothie the right way
To facilitate the task of its correct preparation, I suggest you follow 5 simple steps, in this way you will never fail to achieve a smoothie that is perfect and that offers you the best gastronomic and nutritional qualities. I leave you with the step by step.
Choose the necessary fruit
At least 2 different fruits that can actually be fresh or frozen and which must be peeled and chopped, here the imagination and your needs are what will make the scale tilt towards the side of your preference, but you can perfectly use watermelons , pear, mango, strawberries , peach, blueberries, berries, banana, pineapple , kiwi … It is important to mention that if you want to maximize the properties of your smoothie, bet on green colors by adding vegetables such as spinach or celery.
Choosing an appropriate base
To the fruit chosen in the previous step, you must add a liquid base such as liquid vegetable milk (almond, rice, oatmeal, soy), some fruit juice, cold coffee, cold tea or simply water. It is essential that you maintain the proportions and know that the higher the contribution of juice from the fruit added in the previous step, the lower the amount of liquid added as a base should be.
The ingredients to thicken
You will need to include ingredients that provide the necessary creaminess or thickness to your smoothie and thus achieve the right texture to make it palatable. In this step it is possible to include ingredients that can effectively provide you with nutrients such as ice cream, creams, seeds, oatmeal, kefir or simply yogurt .
Aromatizes and sweetens
For this you can make use of spices, herbs, sweeteners or other fruits to give flavor and taste to your smoothie, honey , syrup, stevia or sugar will work very well for you as well as the use of dates, cinnamon , mint, grass good or vanilla .
Time to include nutritional properties
As a final point to achieve the perfect combination you can incorporate some of the well-known superfoods, with the necessary nutritional and medicinal qualities to favor your personal needs. From bee pollen, wheat germ, pure cocoa, flax seeds, spirulina , aloe vera, quinoa , ginger and many others.
Frappe and smoothie, know their differences in depth
Beyond their own names, these 2 drinks maintain marked differences both in their structure of ingredients and in their preparation, I leave you with detailed and precise information on each of them and a comparative ideal to achieve a correct differentiation of all their qualities, ingredients and preparation.
Smoothie
Above all, smoothies represent a mixture of juices or pieces of fruit blended or shaken and that you can additionally sweeten, flavor and thicken through the correct and precise incorporation of various additional ingredients to the initial fruits . In many cultures, smoothies accept dairy ingredients without having to change their name to a “shake”, always with the full intention of increasing its creaminess and offering a more palatable texture (generally it is vegetable elements, trying to avoid animals).
It is also possible to add ingredients that provide nutritional or medicinal qualities and for this there is an incredible variety of possible options available, where the so-called Superfoods are essential to achieve a smoothie with exceptional qualities and characteristics specifically aimed at solving a personal need regarding a nutrient or solving a specific case of disease .
Frappe
With an origin that can be traced to Greece, the Frappe is perfectly possible to include it in the list of the different coffees that exist, although it is a drink with an original base made up of a coffee with crushed ice and the incorporation of foam or cream. This recipe evidently and thanks to internationalization has managed to reinvent itself over time and in the various locations where it has effectively won or subtracted ingredients to maintain a vast number of variants, achieving the incorporation of ingredients such as chocolate , vanilla, chai, yogurt or coconut.
A refreshing and cold drink made and served in a way that could be called special (coffee can be perfectly latte, frappuccino or mocha and even substitute it for fruits or other drinks such as chocolate or vanilla) and which has successfully positioned itself among the most preferred and popular internationally for the summer All thanks to the great variety of possibilities it offers you and the flexibility of its preparation to accept ingredients other than the original coffee.
The perfect smoothie recipe packed with options
Smoothies are widely used worldwide to bring health directly through regular consumption, with them it is possible to accelerate the metabolism , falling asleep or simply to energize your body and although you can buy them already prepared, the main idea is to prepare them yourself so that you can guarantee 100% natural ingredients.
Here is an excellent general guide on its correct preparation and the ingredients that you can use to guarantee the highest success rate.
| Operation | Possible Ingredients | |
| A base | A juicy, liquid base to start this recipe | Water, soy milk, almond milk, fruit juice, coffee, tea or coconut water |
| Fruits and vegetables | Fresh or frozen and for a healthier result you can add vegetables | Melon, pineapple, mango, peach, papaya, kiwi, pear, strawberries, avocado as well as vegetables such as spinach, carrot, celery, chard, lettuce |
| Thickeners | Raise the consistency of your smoothie | Yogurt, oatmeal or various cereals, coconut, ice, seeds (flax, chia) |
| Raise the flavor | To raise the gourmet quality of your smoothie | Vanilla, honey, syrup, sugar, vanilla, mint, cinnamon or mint |
| Energize | To raise nutrition levels you can add one of many options | Fish oil, bee pollen, cocoa or protein powder |
Smoothie recipes for a day full of energy
The energizing smoothies are perfect to meet the food and nutrition needs of the fast pace of life that today’s society commonly maintains, I present a couple of extremely simple recipes, with great contributions of energy , super refreshing and perfect to start your day.
Energizing papaya smoothie
- 1 cup of ripe papaya and chopped
- 1/4 of cup of fresh spinach
- 1/4 of Cup of kale
- 1/3 cup strawberries
- 1/2 cup of coconut water
- 1 tablespoon of honey
A great energy pump for your entire body, capable of activating each of the functions of your body and flooding it with vitamins and minerals necessary for proper functioning throughout the day. Its preparation is very simple: you simply process all the ingredients in the blender except for the honey, which you will add at the end to correct the sweetness of the smoothie.
Energizing apple smoothie
- 2 apples with their skin
- 80 milliliters of skim milk
- 1 banana in pieces
- 1 cup of plain yogurt
- 1 teaspoon of honey
- 1 handful of chopped almonds
In addition to energy, this version of smoothie is able to provide you with an excellent amount of flavonoids and polyphenols , like the previous version to prepare this smoothie, you simply put all the ingredients in the blender and consume it immediately to get the most out of all its nutritious ingredients.
Health benefits of a smothie
We could say that smoothies are changing people’s lives, by bringing health and well-being in a regular, simple and economical way with the additional bonus of being delicious and refreshing. Obvious compelling reasons for its success worldwide and that consumed regularly allow you to enjoy great advantages and countless benefits for your health where the following effectively stand out:
Improve digestion
The intake of fruits and vegetables allows the body to achieve the necessary contributions of nutrients and energy, in this way digestion and digestive processes including metabolism achieve a perfect and optimal functioning.
A strengthened immune system
Antioxidants and a healthy diet allow you to optimally fight diseases and infections as well as keep seasonal viruses away. So smoothies are ideal for increasing your natural defenses against disease.
Maintain a stable and healthy weight
Its regular consumption avoids you need to be snacking between meals, reducing the chances of maintaining weight and achieving a satiating effect thanks to its multiple nutrients.
A healthy and hydrated skin
Capable of detoxifying your body and maintaining antioxidant substances, smoothies are perfect for maintaining radiant and healthy skin thanks to the fact that they allow to counteract the harmful effects of free radicals and by including a lot of water, the hydration of your body is ensured.
Increase the quality of your sleep and concentration
If you incorporate carrots, blueberries and apples you can enjoy a great quality of restful sleep and masterfully increase your concentration levels in situations of mental stress.
A healthy bone structure
If you include foods rich in magnesium and calcium, you will be able to maintain healthy bones and thus fight degenerative problems such as osteoporosis. Spinach and oranges, grapefruits, strawberries, guavas or kiwi are ideal to achieve the best results.
Energy for athletes
Sports lovers and athletes maintain a great friendship with smoothies thanks to the fact that they are a perfect source of energy , as well as being able to reduce recovery from muscular effort and from the ailments of physical training. This thanks to the anti- inflammatory properties of many fruits and to being able to offer immediate energy in the form of simple sugars.
A stable hormonal balance
Blueberries and figs help regulate our body’s hormones , stress, worries and nervousness keep this stability unbalanced. Hence, a daily smoothie can effectively help you achieve a correct hormonal balance with all the benefits associated with it.
Healthy smoothie recipes
The topic of discussion on The health of smoothies is not in debate, but there are combinations of fruits and foods that offer outstanding characteristics to bring health to the human body, here are some perfect ideas to control and improve many conditions and counteract the effects of many diseases .
Banana, strawberry and chia smoothie (antioxidant and hydrating)
- Ingredients (2 – 3 servings): You will need 1 ripe banana, 2 dozen strawberries, 250 ml of milk and 1 teaspoon of chia seeds.
- Preparation : First you wash the strawberries and process in the blender with the banana in pieces and the milk. When you consider that the texture is creamy and that the mixture is homogeneous, serve in individual glasses and add the chia seeds.
Watermelon smoothie (regularize the digestive system)
- Ingredients (2 – 3 servings): 3 cups of watermelon (frozen), 1.25 liters of milk and 200 grams of yogurt.
- Preparation : It is important that the watermelon is frozen so that the smoothie texture can be perfect. You take all the ingredients to the blender and process until you achieve the necessary creaminess. You simply serve and enjoy this refreshing and healthy drink.
Strawberry and beetroot smoothie (against anemia and high blood pressure)
- Ingredients (2 – 3 servings): 1 large cooked beet, 2 dozen strawberries, 0.5 liters of cold water.
- Preparation : Wash the strawberries and remove the peduncle. You place them directly in the blender along with the chopped beets and water. Process until you get a homogeneous mixture and serve very cold.
A Smoothie based on the color of its ingredient
According to recent studies, up to 2 million lives per year could be saved if it is possible to efficiently increase the consumption of fruits and vegetables , and an excellent option is smoothies, I leave you below the healthy function of each of its ingredients based on the color of the food used.
Red
Representative color given by the Lycopene , a powerful antioxidant capable of providing incredible benefits, perfect for heart disease, improves the blood circulation , avoid anemia and help diabetes, in addition to getting a lot of sweetness of flavor thanks to the excellent list of fruits and vegetables with this color, which include: strawberries, cherries, watermelon, apples, peppers, tomatoes, blueberries, pomegranate and raspberries.
Purple
From blueberries to grapes and blackberries, they are ideal for smoothies after physical exercises and add a lot of sweetness to your drinks. Full of antioxidants and anthocyanins that reduce the chances of suffering from cancer and to keep memory in optimal condition. They also offer you potassium for muscle recovery and are able to offer you energy in the form of carbohydrates.
Green
Perfect for improving physical and mental conditions, more than enough reason to be consumed as breakfast. Among the most common foods with this color you have: avocado, broccoli , spinach, cucumber , apple, grape, celery, parsley.
They are great for controlling weight, reducing anxiety levels and keeping your cholesterol and triglycerides optimal, as well as reducing episodes of constipation and controlling your blood pressure. A color that is related to healthy liver function and that offers you good amounts of folic acid and fiber.
Yellow
Very common in the spring and summer season with a refreshing effect, its greatest exponents are pineapples , mangoes, peppers, lemon and banana.
Excellent to provide fibers and to regulate digestion, they also maintain incredible amounts of vitamin C so that your immune system is benefited and they are able to improve visual health. In addition to a substance called cryptoxanatin which is responsible for giving the yellow color and can be converted by the body into vitamin A.
Orange
The classics in the vast world of smoothies, full of delicious flavors and nutrients. The most popular are oranges, tangerines , melons, carrots , and peaches.
High contributions of vitamin C to provide a shield against germs and bacteria, the beta- carotenes responsible for giving its color are perfect for repairing your skin, effectively preventing and delaying cell degeneration and oxidation.
Healthy smoothie recipes for various occasions
See below various recipes specially chosen from among thousands of available options, always with the maximum intention of bringing health and well-being to your body through the intake and consumption of beneficial fruits and vegetables.
Blackberry smoothie with almond milk (a breakfast of champions)
- Ingredients : 1 cup of frozen blackberries, 1.5 cups of almond milk, 2 tablespoons of honey.
- Preparation : With the help of a blender, incorporate all the ingredients and blend, serve immediately.
Healthy oatmeal smoothie (unbeatable digestion)
- Ingredients : 1/4 liter of cold water, 3 tablespoons of raw oatmeal, 1/2 apple in pieces, 1 piece of ginger.
- Preparation : Mix all the ingredients evenly in the blender and serve immediately.
Tofu smoothie with strawberries and banana (Reduces abdominal inflammation)
- Ingredients : 1/4 cup of chopped tofu, 1/2 scoop of strawberry ice cream, 1/2 cup of chopped strawberries, 1/2 banana, 3/4 of cup of almond milk.
- Preparation : Blend all the ingredients until you achieve a creamy consistency and serve immediately.
Incredible smoothie recipes for all occasions
Spinach Pineapple Banana Smoothie (Instant Energy)
- Ingredients : 1 cup of spinach, 2 slices of pineapple, 200 ml of cold water, 1 cup of yogurt, 1/2 banana.
- Preparation : Put all the ingredients in the blender and process until you get a creamy consistency.
Mango Granola Smoothie (Source of Fiber and Energy)
- Ingredients : 1 mango, 1 cup of milk, 1 cup of yogurt, 2 tablespoons of blueberries, 2 tablespoons of granola, 1/2 cup of ice.
- Preparation : Blend the mango with the milk, ice and yogurt, then serve and decorate with the granola and blueberries.
Nothing better than a healthy and nutritious Smoothie
The ideal snack or breakfast to bring health, energy and nutrients to young and old, smoothies are packed with vitamins and minerals to strengthen and consolidate a balanced diet and to refresh and hydrate on hot days. And is that a straight smoothie can include fruits, vegetables and other ingredients to maximize and achieve the desired effects.
Fruits, dairy, vegetables, seeds, cereals and even ice cream are ideal to prepare a healthy and delicious combination , capable of providing the best diet in a simple, balanced and beneficial way, or simply refresh yourself while you get a lot of vitamin C through a delicious smoothie of kiwi and lemon .
Put into practice everything you have learned and seen in this excellent article and I assure you that you will be directly managing to carry a very high dose of health and nutrition to every cell of your body, achieving incredible benefits and enjoying counteracting the harmful and annoying effects of many diseases, simply with a drink that is also delicious, refreshing and easy to make. !! Congratulations!!
