The blender for health fanatics has been an absolute godsend. They’re capable of creating fabulous pure healthy Smoothies which can adequately replace a meal, such as lunch.
Smoothies remain naturally thick because of the blending process of a variety of fresh natural healthy ingredients, which turns them it into an instant nutritious liquid meal full of natural proteins and vitamins.
Most create their own favorite combinations which can include pure natural yogurt, milk or soy beverage, green tea, fruits and vegetables, which are either fresh, dried, or frozen, nuts and seeds, and even red wine, or other types of alcohol.
There are others who often include unusual food items such as, healthy granola based dry cereals, dry rolled oats, cooked brown rice, tofu, or energy bars and drinks into their mixture to combine an unique but healthy taste.
These varieties of smoothies are naturally pure with absolute healthy connotations, and because of their ingredients, smoothies are usually better alternates to juicing, since the entire raw produce, such as the whole fruit, stem, stalk, and seeds, are usually used.
Since these thick smoothies invite a wide range of tastes and ingredients, and because of this, they’re usually the most complete source of food which are available anywhere.
However, at times, there can be certain vital ingredients which are forgotten or left out, which makes the smoothie not as healthy and balanced as they should be.
Essential Ingredients For Making Healthy Nutritious Smoothies
• When making the purest healthy and tasty smoothie, most pay little attention towards reducing the glycemic index or load when adding their ingredients.
What a high glycemic index refers to is that the beverage elevates the insulin response which ultimately leads towards fat storage, high blood pressure, and inflammatory conditions.
• The majority of smoothies don’t contain enough protein to make it a complete meal. Even the recipe’s which are described as containing high protein, doesn’t usually have adequate amounts. If the ratio of carbohydrates to protein is too high, that can also create a high glycemic index.
• The calorie counts for the majority of smoothies are usually too high. Most of the popular smoothie recipes exceed over 600 calories, where just a few of them are below 300 calories. What these higher calories represents is that they’re equivalent to a regular medium to large fast food meal.
• The quality of the ingredients determines how healthy the smoothie is as well. One of the biggest issues of produce is if it’s organically grown, or if it’s from a conventionally grown source.
Environmental groups will regularly publish the pesticide residue levels on the most common fruits and vegetables. What’s always on the top of the list of contaminated fruits and vegetables are: apples, strawberries, nectarines, grapes, peaches, and celery.
Creating The Perfect Smoothie
What you’re wanting to do is to get the best possible natural health benefits out of the smoothie. So here is the breakdown of creating the ultimate healthiest drink:
• Choose the fruits which are low on the Glycemic index. Use organically grown chemical free apples, as well as the various fresh berries which are in season, or frozen in the off season. When measuring serving sizes, 1/2 cup of berries, such as raspberries equals 30 calories.
• Increase the protein content of the smoothie by adding fresh tofu, which are generally tasteless. You can also add plain organic yogurt or cottage cheese, as both have excellent carbohydrate to protein ratios. You can add a protein supplement powder as well.
• Flavored yogurt is not generally recommended as they’re too high in sugar content. Instead, try adding a soft poached or boiled egg. Always track how many calories that you add, and use water as the base liquid
• The best ideal smoothie is going all organic. If that’s not possible, use the least pesticide contaminated sources on the list, such as, cantaloupe, kiwi, mango, and pineapple. But keep in mind that mango’s, as well as pineapple’s, are high on the Glycemic index.
Recommended Smoothie Recipes
A Breakfast/Mid Morning Smoothie
1/2 cup plain organic yogurt (goat if available)
1/2 cup of soy beverage or 2% milk
1 kiwi fruit including the skin
1/4 mango fruit
3 tbsp of soy based protein supplement
Combine all of the ingredients and then blend
Add water if needed for desired consistency
Protein 27g, Calories 335, Carbs 46g
Green Yet Tasty Smoothie
2 cups of water, filtered
3 handfuls of selected leafy green vegetables (organic if possible)
1 handful of fruit (mango, blueberry, peach, etc.)
Add other types of fruit according to your taste preferences
2 tbsp soy based protein supplement
2 tbsp of flax seeds (optional)
Combine all ingredients and blend
Protein 23g, Calories 304, Carb 49g
Super Snack Smoothie
1 cup of water, filtered
1/2 fresh peach
1/2 cup raspberry
1 soft poached or boiled egg
2 tbsp soy based protein supplement (9g carb, 15g protein)
1/4 tsp of vanilla extract
2 tbsp of frozen orange juice
Combine all ingredients and then blend
Protein 21g, Calories 250, Carbs 26g
Ultimate Energy Smoothie
1 cup of frozen or organic fruit
2 cups of organic green tea (chilled)
1/4 cup of hemp seed
1 tbsp of omega-3 fish oil
1/4 cup of organic flax seed (grounded)
1 tsp of Amazing Grass (optional)
25g of protein powder per person
Combine all the ingredients, the fruit, liquid and greens first, and then add the other remaining ingredients.
Also add pure organic juice such as pomegranate or cranberry for additional taste, as well as a drop of honey