Smoothies are all the rage these days. A smoothie can be an easy start to your day. Although they are often very tasty, according to the nutrition center, smoothies are not in the Wheel of Five. It is because they are frequently too in sugary drinks. If your smoothies contain too much sugar, they can actually increase your risk of obesity and type 2 diabetes. Another disadvantage of smoothies is that you get full less quickly compared to loose fruit or vegetables. This way you can eat too many calories without noticing or just keep that nasty feeling of hunger while you get enough nutrients.
Healthy smoothies and shakes
Tips for a healthier smoothie:
- Make your smoothie yourself. In this way, you can know in perfect what is going on and you can make a change as per your taste. Smoothies from the store are usually loaded with extra sugar or juice.
- In this way, you can know in perfect what is going on and you can make a change as per your taste
- Do you like to put vegetables in your smoothie? Then take vegetables with lower sugar contents such as spinach or cauliflower.
- If you are not a fan of vegetables in your smoothie, it is very easy to mask this by using, for example, a piece of banana. You hardly taste your spinach anymore, promise!
- To balance the sugar content in a smoothie, you can also add more fat or protein. Greek yogurt or peanut butter can make your smoothie just a little fuller and keep you feeling full for longer.
- Avoid adding sugar, honey, syrup, or juice. Instead, use a (vegetable) milk, water, or yogurt.
- Enjoy your smoothie and take your time! If you drink more slowly, you will also notice more quickly when you have had enough.
Smoothies to get that extra in
Smoothies can also help a lot to get that extra fiber and nutrients. It is very useful for example for elderly or sick people who need a little extra to gain strength. Smoothies can also be very useful to easily give your kids some extra fruits and vegetables.
Preserve vitamins and fiber in your smoothies
Store-bought juice and smoothies are more likely to have less fiber and nutritional value than whole fruit. Making smoothies at home has the advantage of allowing you to blend entire pieces of fruit and veggies yourself. Oxygen is often added during the pureeing process, which means that part of the vitamin C is lost. If you also like a more acidic taste, you can compensate for the reduced vitamin C by adding some fresh lemon juice.
Are vegetable smoothies healthy?
Smoothies can be a very convenient way to eat your daily portion of vegetables. Vegetables generally contain less sugar than fruit, but the sugar content depends a lot on the vegetable type. Carrot, tomato, rhubarb, and beetroot contain relatively many sugars. Green smoothies often include juice or fruit in stores, so it's always a good idea to check what's in them when you buy them.
Tasty & balanced recipes
In this article, we share three different recipes that make it easy for you to enjoy a well-balanced smoothie. When making a smoothie on the go, don't forget to bring an extra-wide reusable straw especially for smoothies or shakes.
Tip: The (disposable) plastic ban will also come into effect on 3 July, so it is therefore increasingly useful to always have a straw with you. Fortunately, there are numerous environmentally friendly options! Straws are available in a range of forms and sizes.. The Straw Factory has metal, glass, and bamboo straws. There is always one that exactly fits your style and wishes!
Green smoothie with kiwi and spinach:
This smoothie is perfect if you have that little bit of fresh spinach left or if you always have some spinach in your freezer. This smoothie contains only 25 grams of sugar and is therefore particularly suitable for people with an elevated cholesterol level or diabetes. This dish is very simple to organize simply using a veggie version for the milk/yogurt..
Ingredients for 1 smoothie:
- 4 cubes of frozen spinach
- 2 kiwis
- 200 ml semi-skimmed yogurt, semi-skimmed milk, or soy drink
- 2 tablespoons oatmeal
Preparation
- Let the spinach cubes thaw.
- Peel the kiwis and cut them into pieces.
- Puree everything with an immersion blender or blender until smooth and serve immediately.
Yellow tropical smoothie:
Imagine yourself in a tropical atmosphere with this healthy smoothie. This smoothie is very easy to prepare and has a lot of nutritional value. By adding linseed you also get extra fiber and healthy omega fats.
Ingredients for 1 smoothie:
- 1 large piece of fresh pineapple
- 1 half mango
- 2 stalks celery
- 1 tbsp linseed
Preparation
- Peel the pineapple and mango and cut them into pieces
- Also, cut the celery into pieces and remove the threads if necessary.
- Place all ingredients together with 100 milliliters of water in a blender and blend into a smooth smoothie.
- Pour the smoothie into a glass and serve immediately.
Kid-Friendly Carrot Cake Smoothie:
Ingredients for 1 smoothie (or 2 small ones):
- 2 pieces of carrots
- 1 orange
- 0.5 banana
- 200 ml almond milk
- pinch of cinnamon
Preparation
- Cut the carrot into small pieces
- Remove the peel from the orange
- In a blender, combine the carrot, orange, banana, almond milk, and a sprinkle of cinnamon. This may take a little longer because the root is a bit harder.
- Pour the smoothie into 2 glasses or 2 glass bottles to take with you.
- Let the kids choose their favorite sustainable straw
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