Smoothies are creamy smoothies made with fresh fruits and vegetables. Smoothie comes from smooth , an English word that means "smooth." Therefore, the main characteristic of these shakes is that they are smooth and creamy. This texture can be achieved with yogurt, milk, vegetable drink or fruits and vegetables such as banana, avocado or mango. The smoothies are prepared with a mixer or blender.
Smoothies are creamy smoothies made with fresh fruits and vegetables. Smoothie comes from smooth , an English word that means "smooth." Therefore, the main characteristic of these shakes is that they are smooth and creamy. This texture can be achieved with yogurt, milk, vegetable drink or fruits and vegetables such as banana, avocado or mango. The smoothies are prepared with a mixer or blender.
mango smoothie
mango smoothie
This smoothie is inspired by a very popular Indian drink: lassi. It facilitates the digestion of food, which is why in India it is usually served between one dish and another, or at the end of meals, as dessert.
- 1 natural yogurt
- 1 mango
- 1 banana
- A pinch of ginger, cinnamon and cardamom
Chocolate smoothie
Chocolate smoothie
Ideal to take in the middle of the morning or as a snack when we want something sweet. A tablespoon of 100% pure cocoa (without added sugar) is 25 grams - about 94 kcal - so this smoothie is not as fattening as you might think.
- 1 large apple, peeled
- 1 tablespoon of pure cocoa powder
- 200 ml of oatmeal drink
Green smoothie
Green smoothie
If you want to try that of green smoothies, but it gives you something that tastes too much like vegetables, start with this smoothie. Pear provides a lot of sweetness, in addition to being very diuretic.
- 2 pears
- 2 cups of coconut water
- Half a bunch of fresh spinach
- 1 boneless date
Raspberry smoothie
Raspberry smoothie
If you suffer from constipation, this smoothie will come in handy thanks to the laxative properties of raspberries and mango. You can have the mango (cut into pieces) and the raspberries frozen and remove them at the time of preparing the smoothie, you will get a very refreshing drink.
- 100 g raspberries
- 1 mango
Banana smoothie
Banana smoothie
This shake is super energetic, it can be served as breakfast. Be careful if you have trouble going to the bathroom, because it is a fairly astringent smoothie.
- 1 banana
- 1 cup of almond milk
Pineapple smoothie
Pineapple smoothie
This smoothie helps fight bloating and fluid retention. The diuretic power of pineapple and parsley will help you deflate and purify your body.
- 250 g pineapple
- 1 handful of parsley leaves
- 1/2 teaspoon turmeric or a small piece of turmeric root
Carrot smoothie
Carrot smoothie
If you are low on energy, this cocktail of vitamin C and becarotenes from orange and carrot will help you feel less tired.
- 2 carrots
- 1 orange
- Juice of half a lime
- 6 raw cashews
Smoothie bowl
Smoothie bowl
A smoothie bowl is like a normal smoothie but it is made with less water, it is designed to be eaten with a spoonful. In addition, toppings are added on top: cut fruit, nuts, seeds … Ideal as breakfast.
For the base:
- 1 banana
- Half handle
- A handful of spinach
- Half a glass of vegetable drink
For the topping:
- Banana cut into slices
- Sliced mango
- 1 tablespoon of flax seeds
Smoothies are creamy smoothies made with fresh fruits and vegetables. The word smoothie is English, it is a derivation of the adjective smooth , which means smooth. This smooth texture can be achieved with certain unctuous vegetables, such as banana, avocado or mango, or with milk, yogurt or a vegetable drink. The smoothies are prepared with a mixer or blender; not with blender or juicer.
Dietitian-nutritionist Carla Zaplana, author of the book Green smoothies , recommends always mixing fruits and vegetables by crushing them with a liquid base such as water, coconut water, vegetable drink, teas, infusions or fruit juice.
Smoothies are a good way to hydrate and nourish the body with carbohydrates, proteins, good fats, vitamins, minerals, antioxidants, and enzymes. In addition, they help to increase the number of pieces of fruits and vegetables that we eat each day. They do not have to substitute any main food. Incorporate them into your breakfasts or have them as a mid-morning snack or snack.
Our collaborating nutritionist, Carlos Ríos, explains that if the smoothies are homemade, we should not worry that they are unhealthy - as are the juices you buy in the supermarket. "Its sugar content is lower and, in addition, they maintain fiber and beneficial compounds. In fact, the consumption of the traditional Andalusian gazpacho - our national smoothie - is associated with a lower prevalence of hypertension in Mediterranean populations. The only thing to keep in mind is that it will provide less satiety compared to whole vegetables ”he adds.
Healthy and easy smoothies
- Mango smoothie. Yogurt, mango and banana
- Chocolate smoothie. Apple, cocoa powder and oatmeal drink
- Green smoothie. Pear, spinach and coconut water
- Raspberry smoothie. Raspberries and mango
- Banana smoothie. Banana and almond milk
- Pineapple smoothie. Pineapple, parsley and turmeric
- Carrot smoothie. Carrot, orange, cashew nuts and lime
- Smoothie bowl. Banana, mango and spinach with banana slices, mango and seeds
How to make a fruit and vegetable smoothie
- Always do it with a mixer or blender, not with a juicer or blender. This way you will get the dense and creamy texture we are looking for and also preserve all the fiber of the vegetables.
- If you want it to be lighter, put more vegetables than fruits.
- Once the ingredients are crushed, add water, milk or vegetable drink until you get the desired texture.
- Avoid mixing milk with citrus fruits, as it cuts through.
- Complement your smoothies with spices, nuts and seeds.
- Save time by keeping sachets with vegetables and cut fruit in the freezer. When you want a smoothie, you just have to take it out, crush it and add the liquid part.
If you like smoothies, here you have more recipes for detox juices, detox shakes and shakes to lose weight.
