In the morning you like to grab a smoothie. Sure, the colorful drinks are super healthy – aren’t they? Here you can get all the information, recipes, tips and tricks!
A tasty smoothie in the morning, preferably mixed by yourself! It’s super fast and uncomplicated.
Unlike juices, smoothies score points with their creaminess and also satisfy better.
That’s what makes smoothies so popular as snacks. Sure, because one glass covers most of our daily fruit and vegetable needs, doesn’t it? Unfortunately, the bill isn’t that simple, because the sweet drinks can be dangerous. You’ll find out what to consider in the article below – we also asked two experts about the pros and cons of smoothies.
Smoothiers vs. Juice – What’s the difference?
Smoothies and juices don’t differ much in their ingredients, both are prepared with fruit and vegetables and sometimes refined with herbs or syrups. Smoothies can also be prepared with water, milk and yoghurt. The difference between smoothies and juices lies in the way they are prepared. In smoothies, the ingredients are mixed in a high-speed mixer, in juices the ingredients are pressed in a juicer or cloth. A smoothie is much more viscous than juices because it still contains the plant fibres.
The special thing about smoothies is that they are very rich in fibre and stimulate digestion.
However, with smoothies a certain percentage of the vital substances is lost through shredding in the mixer. The plant fibres also mean that it takes a long time for the good ingredients to get into the blood. Juices do not contain plant fibres and no important vital substances are lost because the ingredients are not shredded but gently squeezed out. The good substances get into the blood very quickly because the juice does not have to be digested very much.
BUT: Whether mixer or juicer – both methods destroy the cell walls of the ingredients better than chewing. This applies at least to the valuable carotenoids. According to a study carried out by the University of Hohenheim, subjects who drank orange juice had a significantly higher content of healthy plant substances in their blood than subjects in the comparison group who ate oranges.
Smoothie preparation: What you need to keep in mind
Smoothie preparation at home offers endless possibilities and an enormous variety. Almost all fruits and vegetables serve as a basis. Then all you need is a little liquid egg and you’re ready to go.
The ingredients are mashed in different parts in the mixer to a creamy smoothie.
You can vary the ratio according to your taste. Beginners can start with 70% fruit and 30% liquid. Green Smoothie mainly contain vegetables and usually have a fruit to vegetable ratio of 50:50.
Ideally, you should use seasonal and regional vegetables and organic fruit. You can also use seeds, nuts, cereal flakes, fresh herbs or yogurt for your smoothie creations.
You should wash vegetables and fruit before preparation and remove them from varieties with a thick skin, such as bananas. For pears, apples or carrots you can puree the peel. The leaf green of beetroot or carrot can also be mixed.
For green smoothies, start with mild leaves such as lamb’s lettuce or Roman lettuce to get used to them. Then gradually rantrauen at sour-herb varieties such as spinach, kale or chard.
The fruit and vegetables are then cut into coarse cubes and put into the mixer. Then add some liquid – water, milk, vegetable milk, juice or unsweetened tea. The less liquid you use, the firmer and creamier the smoothie will be. If you’re unsure how much liquid you should take, just slowly feel your way around and add a little more water or milk if necessary. If the smoothie becomes too liquid, it tastes watery and is more like a juice.
Often the smoothie is already very sweet because of the fruit it contains – but if you like it even sweeter or want to soften the earthy taste of your green smoothie, you can use honey, agave syrup or dates. It is best to soak the dates in water beforehand so that they can be puréed better.
Spices like cinnamon, vanilla or ginger pimp the taste – just like Matcha-, Acai-. Lucuma or maca powder.
These tools will make your smoothie even better!
By the way: Mixing or juicing destroys the cell walls better than chewing. This applies at least to the valuable CAROTINOIDE. The subjects who drank orange juice had a significantly higher blood content than the subjects in the comparison group who ate oranges. A recent study by the University of Hohenheim has shown this.
Sensitive substances such as vitamin C or folic acid are lost more and more every hour.
Therefore, all smoothies should be drunk IMMEDIATELY!
WHICH FRUITS AND VEGETABLES ARE SUITABLE FOR SMOOTHIE?
Whether local apple or exotic mango – all types of fruit are suitable for a smoothie. You should only make sure that the fruit is ripe. When it comes to vegetables, it is important that you choose varieties with little starch – such as cucumber, avocado or celery. Vegetables containing starch have a negative effect on the digestion of smoothies. Leafy vegetables such as baby spinach, kale or lamb’s lettuce are better. But wild herbs are also ideal.