Smoothies are a refreshing option, convenient even in the rush and a practical opportunity to bring together delicious, super functional ingredients and all in a simple glass! Smoothies are basically a creamy mix of fresh and frozen fruits, blended with some extra ingredients, which by the way, can vary a lot and make all the difference. They are an excellent opportunity to include some extra vegetables in your day, or a protein after a workout, or maybe just a very tasty snack option among your main meals. In the heat, they go super well like a snack or breakfast, sometimes I even use them to replace my dinner, if you beat that laziness from cooking, but I don’t want to fall for the boredom to eat something that doesn’t restore my energies as my body deserves.
Since I moved to California, I started to get into the habit of making smoothies and over time and some tests, I arrived in some super delicious combinations that guarantee good satiety. I wanted to introduce a basic smoothies guide as practical and healthy options can serve anyone’s routine!
What will you need?
- A blender or mixer (Indicate some options here)
- Choose a liquid: Coconut water, nuts milk (learn how to make it at home here), or mineral water. Tips: The liquid should be the first ingredient included in the blender or mixer // The less liquid, the creamier it will be. I prefer with a creamier consistency, so I start with 1/2 liquid cup and add it little by little. Don’t be scared if the blender screams! Sometimes it’s better to turn it off, add a little more of the liquid (I help mix it with a spoon) and hit it once more in the blender. Slow speed helps too.
- Choose a base and frozen ingredient to give creamy consistency: Acai pulp (without syrup), blueberry, strawberry and avocado are my favorite ingredients to give a creamier consistency. The secret is to always include some frozen fruit or some ice cubes.
- How to make low carb: Have more vegetables than fruits! Ensuring more fiber, vitamins, minerals and phytochemicals in your recipe. My favorite veggies to freeze: cucumber, *zucchini, carrots, cabbage, *cauliflower, spinach and other leaves in its smoothie. *I suggest cooking before freezing to facilitate digestion. Use of 1/2 to 1 cup of vegetables per recipe.
- Include a portion of protein: I like protein Powdered vegetables (I recommend my favorite brands in \”extras\”, later), Greek yogurt or common for those who tolerate dairy products, or other type of protein powder of their choice, are also valid! Proteins provide a slower digestion of your smoothie, which will bring more satiety.
- Fats and functional ingredients (or Superfood): to increase satisfaction, protective agents and help balance the body against side effects of everyday stress I like to associate a fat option: açaí pulp, avocados, coconut butter, nuts paste, etc. Quantity varies depending on the diet of each one.
- Blend everything in the blender!! Place in a bowl or glass and cool off!
Key ingredients for combating everyday stress.
Photo: Spirulina • Cocoa Nibs • Coconut •Hemp Seeds
People have no idea how much stress can influence our physical health and compromise our immune system, which makes us more likely to contract infections and various diseases. Stress can be caused either by practicing intense physical activities or in stressful situations at work, or even emotional. Therefore, I encourage people to try to balance this through food (since certain stresses are inevitable), including key ingredients that can be easily included in your daily life and, in this case, in your smoothie!! See other ingredients that I usually include a small portion in my smoothies:
fresh ginger • cocoa powder • turmeric powder • goji berry • Cinnamon powder • Bee pollen • Chia
Extras:
Protein brands I prefer: I prefer vegetable proteins as vega sport (chocolate or vanilla) or Lyfe Fuel (Vanilla Chai) or Vital Proteins Collagen or from essential nutrition.
How I combine the fruits in the smoothie: When I look for fruits with less sugar, I choose strawberry, blueberry, kiwi, acai-free or sugar-free açaí pulp. If I look for more energy and carbohydrates, such as in situations after a workout, I look for fruits with more carbs, such as bananas or dates, to increase muscle recovery more efficiently. Sometimes I combine a fruit with less sugar + 1/2 portion of fruits with more sugar as a way to sweeten it. Remember that the presence of vegetable fibers, protein and/or healthy fats in the recipe will ensure a slower digestion of the smoothie and, therefore, more satisfaction.
How to freeze fruit? Sanitize thin skinned fruits in water and remove the skin of fruit with thick skin, cut into smaller pieces and place in a sealed container and freeze. Blueberry (blueberry) and banana ripen fast and always end up in my freezer so as not to waste and be included in smoothies. Blueberries is a fruit that we usually already find frozen in Brazil, as their production is still small around.
Is there a limit to the amount of fruit? Fruits are excellent sources of fiber, vitamins, minerals and phytochemicals, but they are also rich in fructose (type of sugar), and like any food group, when consumed in excess can unbalance the body. Some studies They point out that diets rich in fructose can increase the levels of triglycerides in the blood, uric acid, increase blood pressure and other metabolic disorders, so they can increase the risk of cardiovascular, renal and obesity diseases.
Of course, this does not mean that the simple habit of eating fruit will increase your chances of developing these diseases, on the contrary, it will help to prevent, let’s not confuse things. the sedentary lifestyle, the quality of other carbohydrates in their routine and the frequent consumption of food and drinks industrialized with the addition of HCFs (fructose-rich corn syrup) will significantly influence the appearance or not of these metabolic disorders. So stay away from foods or drinks mainly with HCFs, looking at the list of ingredients on the packaging.
I’m just warning you, because when we turn the fruit into juices or smoothie, sometimes we lose track of how many fruits we include and we can exaggerate throughout the day. Just don’t abuse the fruits (more than 5 servings a day), especially if you don’t have a very active life and there is already a metabolic disorder. I have already received patients with high triglyceride levels, with a healthy diet, but with the consumption of fruits and especially high fruit juices. Just by balancing the amount of fruit and avoiding fruit juices rich in sugar, the triglycerides were completely reversed. I try to include an average of 4 fruits in my day, and vegetables in almost all my meals (4-6 servings a day, or more).
Where to find the \”key ingredients\”? health food stores, supplement stores or locations such as the cereal zone (click here to see some suggestions on where to buy these foods)
Portuguese version? Click here!
Refreshing, Convenient, and a Great Opportunity to Gather Delicious and High Quality Ingredients in a Cup! Smoothies are basically the combination of frozen or fresh fruits, blended with other ingredients, which by the way, can vary and make the difference. It has a thicker consistency than a regular juice, which is why it gives me a better sensation of a \”solid\” meal. since I moved to California, I started to get this habit of having and creating nourishing and tasty smoothies, not only for breakfast, but also for a post workout idea or Snack Option. After lots of tests, ive created really good reccipes that gives me lots of satiety and energy. So, In Order to Pass My Experiences Over and Share Some Really Good Recipes, Ive Decided to Make This Simple Smoothie Guide, Since Fast And Nourishing Option Are Always Welcome to everybody!
what you are going to need:
- the blender or mixer (I usually use nutri bullet, they are great for smoothies, but see some suggestions here)
- Choose the Liquid Base: Coconut Water, Nut Milk (See My Homemade Nut Milk Guide Here), or mineral water. Tip: The more liquid you put, the less smooth and thick it gets. I usually start with 3/4 cup of liquids for one recipe and sometimes I add just a little at a time until I get the consistency I want.
- Choose your base! The secret is to always include one frozen fruit to get a thick and creamy consistency. Avocado, Berries, and Bananas are my favorite fruits to use as the base, they work super well. I also like unsweetened acai pulp and coconut meat. People use ice instead of frozen fruits, but i havent had happy endings with that.
- add veggies and spices For Extra Fiber and Anti-Inflammatory Properties (e.g., Cucumber, Carrot, Kale, Spinach, Parsley, Fresh Ginger, Cinnamon).
- add a portion of protein: 1 Scoop of Vegan Protein, or whatever the one you like it. Organic yogurts are also a good idea and also may provide the Thicker consistency. I use mostly the brand vega sport or spirulina crunchies (2 TBS)
- add a porttion of healthy fats (e.g., Nuts, Avocado, Coconut Oil, Seeds, Frozen Acai Pulp)
add some key-ingredients to help the fight against stress
Photo: Spirulina Crunchies, Cocoa Nibs, Coconut, Hemp Seeds
People have no idea how stress might affect negatively our health and compromise our immune system. Stress can be caused by intense physical activities, problems in the work environment, or even by emotional issues. Situations that increase stress may also increase the free radical production, which is often related to causing premature aging, cancer, and other diseases. By that, I am always looking to add food and spices that are antioxidant-rich, to help my body fight against the free radicals. I also include activities that bring me joy and relaxation. smoothies are one of my favorite and easy ways to get my shot of antioxidants. Check out below my favorites ingredients that I include in my reccipes (besides the ones on the picture):
Bee Polen • Chia Seeds • Fresh Ginger • Cocoa Powder • Tumeric Powder • Goji Berry • Cinnamon • Fresh Lime Drops
You either can put on the top of your recipe, or blend it with all the ingredients.
extra:
protein powders that i use: I Just Use Vegan Protein, and My Favorite Brands Are Vega Sports (Vanilla or Chocolate Flavor) or Sun Worrior (Vanilla). Spirulina crunchies are also a protein source, around 2 tbs offer 8g of protein.
Freezing Your Fruits: I start cleaning the fruits with thin skin in water then I store them in a sealed recipient in my freezer. For fruits with thin skin, i Often peel them off and chop them in small pieces before freezing them. blueberries and bananas can get ripe fast, so i freeze them before that they get too ripe.
how i combine fruits in smoothies: Basically a Sugar Fruit + Low Sugar Fruit.
To give it a sweet taste, I play around with fruits that have more sugars, like bananas, dates, and mango. I try to avoid mixing these fruits together in one recipe, though. but, if i do, i just put half quantity of each. However, for after intense workouts, I dont mind mixing these fruits, especially because it is the only time high levels of glucose will go directly to muscles, providing a greater recovery. My Second Option of Fruits to Combine with the Sugar Fruits, Are Berries (Love Them). not only due to their high antioxidants content (especially blueberry and acai), but simply because they work amazingly in smoothies, taste really good, and are low in suck. Apples and Pears are not high in sugar, so I often use them to my super green smoothies.
Where to find the key-ingredients ? Health Stores or Farmers’ Markets. see my Local Eating and Healthy Guide.