Smoothies are more popular than ever right now, especially since you can make them from the comfort of your own home with little more than a blender and an array of fruits and vegetables. But why settle for making any old smoothie when you can make the best smoothie?
To make a good smoothie, you need to know what ingredients we should add to it, including fruits, vegetables, etc.
1. Fruit
Fruit is a great source of vitamins, minerals and heart-healthy antioxidants. But women only need two to three servings per day. Most men need three to four. About 3/4 cup of fresh or frozen fruit equals one serving, and one LARGE banana counts as two.
Tasty fruits you can try in smoothies include apples, bananas, blueberries, cantaloupe, mangoes, blackberries, and more.
Berries come with a bonus.Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay ful.Berries also contain antioxidants, which research suggests may have cancer-fighting properties. And because they’re low on the glycemic index, berries won’t spike your blood sugar as quickly as other fruits do.
2.Veggies
Fresh veggies are a perfect smoothie addition — they’re an awesome source of vitamins and minerals.While they may make your smoothie less sweet, but getting away from too much sweetness in your diet is a worthy goal.
Spinach and kale are great in smoothies. They’re low in sugars and calories and provide more iron and protein than fruit does. They’re also bursting with fiber, folate and phytonutrients such as carotenoids, saponins and flavonoids.
3. Protein
Pack multiple servings of protein, a great energy source, into each smoothie. This will stabilize your blood sugar and keep you full.Dairy products can help make your smoothie a true meal replacement that keeps you satisfied. Plain Greek yogurt is a nice alternative to protein powders, which often come with added flavors and sugars.
4.Grains
Some people like the addition of oats or other fiber-rich grains in their smoothies. In addition to providing more body, you’ll get all the benefits of whole grains when you add them to your smoothie mixture or bowl.
5.Lecithin-rich foods
Try to lecithin-rich foods. In addition to giving your smoothie a nutritional boost, lecithin can help the drink keep its consistency over time. Lecithin is naturally found in egg yolks, sunflower seeds, soy, and meats.
It is primarily composed of choline, fatty acids, and phospholipids. It has been shown to support brain health, healthy cholesterol metabolism, nerve health and liver health.
Added to a smoothie, lecithin has very little flavor and acts as an emulsifier, helping the water and fat stay combined, making the smoothie hold its consistency longer.
Whether blending a smoothie or smoothie bowl, here are some common traps you’ll want to avoid and some tips to take.
1.You add too much fruit
Though fruit is a healthy smoothie ingredient, you can get too much of a good thing —i n the form of calories and carbs. A general rule of thumb is to stick to around 1 cup of fruit per smoothie.Putting a few different fruits in your blender can easily add up to much more so if you’re mixing fruits, keep an eye on the total amount.
2.You’re not keeping tabs on added sweeteners.
Be it maple syrup, honey, agave, coconut sugar, or any other form of added sugar, too much sweetener is where many smoothies go astray.
Other added sugars may come in the form of plant-based milks (sometimes even in original varieties) and flavored yogurts. Since fruit is naturally sweet, see if you can get by with just a hint of added sugar, if any.
3.Get creative with your ingredients
Avocado, spinach and frozen fruit are pretty standard smoothie ingredients, but they're far from the only ones you can and should be using when you're whipping up a healthy drink.
Adding a few scoops of baked sweet potato is the perfect addition to the average peanut butter banana smoothie, as it will make the consistency even creamier while boosting vitamin A, promoting gut health and an antioxidant boost.
