Hello my dear steemians!

Today I'm back with that promised article about smoothies!!! Yeszzzzzzz!! One of my favorite topics when it comes to health and nutrition. I'm crazy about smoothies and the infinite combinations we can have when making a smoothie! Ulalalaa!!! 

Enjoying a fresh homemade smoothie is a pleasant experience for anyone who has tried it. Not only does it have a delicious taste, it also enlivens the body and mind, a pleasure to which is added the satisfaction of preparing everything with your hands.Once you form the habit of preparing a smoothie in the morning or during the day, it's hard not to keep it. It's like tooth brushing.

Smoothies are obtained by mixing the whole ingredients into the blender, thus obtaining a paste as the fruit content remains entirely. They may have different consistency depending on the ingredients we use. Others can be much refreshing due to the use of frozen fruits.

The raw fruits and vegetables are rich in vitamins, minerals, enzymes, chlorophyll, antioxidants and other phytonutrients that boost our energy, help keeping the diseases far away, maintain optimum functioning of body cleaning processes and generally strengthen our health .

Smoothies contain a substantial amount of fiber, which in itself is an important nutrient. They cause bowel movements and help them stay healthy and maintain the right level of beneficial bacteria. Consuming smoothies   we are certain that we are doing something beneficial to our body.

Drinking smoothies in the morning, they hydrate, mineralize us, vitalize and help us have a regular bowel movement. It's not recommended to serve it in the evening because the energy they give us to our bodies induces insomnia and the calories contained will predispose to fattening.

BE CAREFUL!! For those who have problems with weight gain, the consumption of smoothies must be done with caution because the addition of oil, honey, syrups makes this drink high in calories. Instead, it's indicated to have leafy greens, vegetables and little amount of fruit smoothies.

Rich smoothies (high in calories)-> those containing vegetables or fruits, nuts, milk, yoghurt, protein powders, cereals etc. are already a full meal in the morning. But be very carefully! Balance is the key to health. Our body is programmed to chew the food in order that digestive tubes start digesting the food once it's in the stomach. When you have time, prepare a salad of raw fruits and nuts instead of smoothie.

The informations you find down below are highlighted in this Article called "Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers".

An online survey was made in Australia on 833 adults (79% female)to explore patterns of smoothie consumption and also, to see why these adults consume these beverages.

These are some of the conclusion of this large study:

Participants commonly reported consuming fruit (98%), yoghurt (66%), milk (58%), honey (52%), fruit juice (46%), and nutritional supplements (46%) in smoothies.

The majority of Smoothie Consumers reported having smoothies as a snack (i.e. between meals) (n=511, 65.3%); breakfast (without other food) (n=303, 38.7%); as a meal accompaniment (n=159, 20.3%) and/or for lunch (without other food) (n=96, 12.3%). Smoothies were rarely consumed at dinner without other food (n=15, 1.9%).

Reasons for Smoothie Consumption: The majority of Smoothie Consumers reported “like the taste”. Others drink them for medical and nutrition related reasons like "to increase my fruit and vegetable intake", “to increase my nutrient intake”, “due to their natural ingredients”, “to lose weight”, "to prevent illness". Other reasons "time-saving", "to replace meals", "an alternative to other sweet foods", "as a nutrition pre-/post-workout", etc

Overall, the majority of participants agreed with the statement that “smoothies are nutritious”

A low percentage of respondents indicated that they would be able to “accurately predict the energy content of a smoothie”

A high proportion of Smoothie Consumers agreed with the statements that they would “consume a smoothie to relieve hunger”

This study indicates that smoothies are frequently consumed beverages, often made using a combination of ingredients. Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products)

Source: McCartney D, Rattray M, Desbrow B, Khalesi S, Irwin C. Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers. Curr Res Nutr Food Sci 2018;6(2).

You can read the entire study/article here --> source

❓❓ HOW TO make a smoothie? 

WHAT should you add into your blender to have a  PURrrrrrFECT Smoothie???

1. Always start with fruits, greens and vegetables 

(bananas, berries, apples, etc), vegetables (beetroot, carrot, fennel, etc) and/or some leafy greens (kale, spinach, collard greens, parsley etc).

2. Choose a base

 (water, fresh homemade juice, coconut water, milk)

3. Thicken up!

 (with yoghurt, nut butter, seeds, nuts, ice, oats)

4. Flavor it! 

(cacao, cinnamon, vanilla, nutmeg, maple, herbs like mint, taragon, basil)

5. Add some nutrient boosters

 (spirulina, maca, mesquite, hemp seeds, bee polen, wheatgrass, acai powder etc)

[source]

TIPS for preparing a smoothie:

• choose ripe fruits as they give a richer and tastier taste
• if you want a more creamy consistency, add yoghurt or coconut cream
• use yogurt or vegetable milk for better absorption and also more protein intake
• add superfoods as much as possible for extra beneficial substances
• the amount of water is decisive for the consistency or fluidity of the mixture
• if you want to store smoothies for a few hours, it is advisable to add a teaspoon of vitamin C powder or squeeze the juice from a lemon, both acting as an antioxidant.
• ICE gives a creamy consistency to smoothies and its super refreshing

GREEN SMOOTHIES

Most people use these beverages for the quality of green ingredients which are rich in chlorophyll and other nutritional microelements (vitamins, minerals, antioxidants, flavonoids). Chlorophyll acts as an antioxidant and helps eradicate free radicals. It also supports oxygen supply and detoxifies the body. Usually, a green smoothie contains leafy greens, fruits and herbs. Creativity here tells the word that the possibilities are endless.

For beginners, the taste is habitual because the concentrated strength of the green leaves has a strong and slightly bitter or sour taste. Sweeteners are not usually added in green smoothie but you can always add dry fruits, stevia, honey, other syrups. You can add young and fresh edible leaves of non-poisonous plants (marigold, cherry, plum, oak, maple, strawberries, currants, agrus).

Or you can also add superfoods like spirulina powder, wheat germ or wheat grass, whole grains, flax seeds, hemp, chia, pumpkin / sunflower, sesame paste, lecithin or other vitamins, inactive yeast flakes, etc

Drink your vegetables: Center shows kids it can be easy and tasty to be green

There's something called "The Green Smoothie Taste Test" . 

It is a program which have the main goal of making children to eat more greens. In research led by Brandi Rollins, dark leafy greens, including collards and spinach, were added to five fruit-based smoothies containing whole fruit and 100 percent fruit juice, and served in a preschool setting. 

The research found that 84 percent of children tried the green smoothies when initially offered by an interviewer. All who tried the green smoothies rated at least one of the five green smoothies as “yummy,” and when served their preferred smoothie during snack time, the children on average consumed 8 ounces of their preferred smoothie. 

You can read about this project here

BASIC SMOOTHIE RECIPES

The beautiful part is that the possibilities of combining fruits and other ingredients are unlimited. It is important to use as much as possible fresh seasonal fruits and veggies, well ripe and unblemished. Long-term transportation, early harvesting and long storage shorten the nutrient content.

Hemp & Blueberries Smoothie

1 cup blueberries, 1/2 cup hemp seeds, one small peach, 1 small banana, 1tbsp ginger powder, a few mint leaves and 300 ml almond milk 

Orange Carrot Beetroot Smoothie

1 banana, 1 carrot, 1 orange, 1 beetroot, 1 cup water, 1/2 lemon, 1 inch ginger root

Cacao Banana Tahini Smoothie

1 banana, 2 Tbsp Dark Cacao, 2 Dates, 1 cup Alomnd milk, 1 Tbsp Tahini Butter

Peach Mango and Yoghurt Smoothie

4 peaches, 2/3 mango, 200g yoghurt, 300-350 ml coconut/almond milk, 1/2 cup raspberries (optional)

Hemp and Spinach Green Smoothie

1 cup spinach, 1 banana, 300ml water (or coconut water), 1/2 Tspb Alfa-alfa powder (or any other green powder), 1/2 lemon, 1/2 apple or pear

Here you can check some other smoothie recipes I wrote for you on steemit but they are just an idea of what a smoothie should look like. Feel free to let your imaginaion fly and create combinations of your favorite ingredients. It's really fun and you'll become an expert in no time. 

Spirulina Spinach and Kale GREEN SMOOTHIE

Raspberries Banana Almond Milk Smoothie

Pineapple Berries and Psyllium Husk Smoothie

Carob ~ Peanut Butter ~ Almond Milk ~ Banana ~Energizer Smoothie Drink

Energy Boosting and Refreshing Green Smoothie

Blueberries Banana & Maca Smoothie 

Detox your body with this healthy & delicious GREEN SMOOTHIE

Mint ~Spirulina & Kale~ full of vitamins Green Smoothie

Vegan Cacao Beans Smoothie ~ ChocoSmoothie

ALL CONTENT IS MINE AND ORIGINAL! ALL THESE PHOTOS WERE TAKEN WITH MY SAMSUNG S8. 

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Love,

Miss Deli