What better than a good smoothie to fill up on nutrients?
It's a fast and effective way to provide your body with vitamins, minerals, fiber and protein.
If you find it difficult to eat 5 fruits and vegetables a day due to peeling, preparation and cooking, smoothies are the solution!
You don't know how to make a good smoothie at home?
No worries ! We have prepared this easy guide to making a delicious smoothie every time.
All you need is a good blender like this and following this foolproof method. Watch:
To print this guide in PDF, click here.
1. Choose your liquid base :almond milk, coconut water, kefir, water, chilled tea, chilled coffee, etc.
2. Choose your vegetables :spinach, kale, carrot, cucumber, green cabbage, Swiss chard, celery, etc.
3. Choose your fruit :berries, red fruits, banana, mango, pineapple, orange, kiwi, apple, dates, etc.
4. Choose a fat: almond butter, coconut oil, flaxseed oil, avocado, cashews, pecans, etc.
5. Choose a thickener :plain yogurt, Greek yogurt, flax flour, chia seeds, gelatin, protein powder, oatmeal.
6. Choose your perfume :lemon, lime, ginger, mint, vanilla, cinnamon, honey, cocoa powder, etc.
7. Add ice cubes (optional):ice cubes are not always necessary, for example when using frozen fruits and vegetables.
- Even though smoothies can be good for your health, be aware that you should not consume them every day . Once a week is more than enough. Indeed, they cannot replace whole fruits and vegetables. Why ? Because like fruit juices, they contain too much fructose. Your body can't take in that much at once. Also remember to drink your smoothie slowly to facilitate digestion. Read our article on the subject here.
- To make a good smoothie, it is essential to use a quality blender . I recommend this one that I use at home. The advantage of this blender is that it reduces the ice cream to a fine powder in just a few seconds, without leaving large pieces in it.
- If you closely monitor your sugar or calorie intake, limit the amount of fruit that you use. Prioritize vegetables and proteins, because half a frozen banana is more than enough to sweeten a smoothie. Consume your smoothie as a meal replacement, not as a mid-afternoon snack.
- Add the liquid base and the ice cubes last (little by little), until you get the consistency you want.
- Frozen fruits give a thicker consistency to smoothies. Thus, they can replace ice cubes . So, if your bananas are starting to get overripe, don't throw them away. Cut them into pieces and put them in the freezer to use later in your smoothies. Besides, to save money, I advise you to buy your fruits in bulk and keep them in the freezer to make your smoothies.
- If you are not used to drinking green vegetables in smoothies, I advise you to start with spinach . You will see, you can add large quantities without the taste of spinach being too pronounced. But be careful with kale and other strong-tasting greens. If you add too much, you'll have a hard time finishing your smoothie!
- To make your smoothie, feel free to experiment with foods you already have at home, and create your own recipes that meet your dietary needs.
- Here is the easiest method I have found to clean my blender. After rinsing it, I fill it half full with hot water and a little washing-up liquid. Then I turn on the blender, and it does all the work! Check out the trick here.
There you go, now you know how to make a delicious smoothie at home :-)
Easy, fast and convenient, right?
In no time, you have prepared a delicious, healthy and indulgent snack.
A smoothie can easily replace a meal so consistent.
But don't forget to drink it slowly for at least 30 min or even 1 hour so that your body assimilates all the nutrients.
