Smoothies can be served as a dessert, a snack or even for breakfast. They offer a great way to increase your daily intake of vegetables and fruits. However, depending on the ingredients that your smoothie is made with, they can have lots of calories and sugar. The best way to guarantee healthy smoothies is by making your own at home and only incorporating the right ingredients and in the right amounts. A healthy smoothie should include some fibre and protein; this help in keeping one full. They should also contain minerals, antioxidants and vitamins, usually from vegetables and fruits. Smoothies will also offer the energy you need while playing your favourite sport. Have your smoothie, and then visit UK online stores to find reputable sports clothes outlet stores in UK to buy your preferred sports jersey. You can then play your preferred sport. Healthy smoothies will help boost your capability in the field. This article offers ingredients to include while making your smoothie to ensure it’s healthy.
Ensure that you include fresh veggies while making your smoothie. Veggies are great sources of minerals and vitamins and also have very few calories. They are known to make smoothies less sweet. Avoiding too much sugar is a health goal. Kale and spinach are a great consideration to incorporate in your smoothies. They have low amounts of calories and sugar and provide the body with the protein and iron it needs. They are also rich in folate, fibre and phytonutrients such as flavonoids, saponins and carotenoids. If you are bold while choosing the veggie to go for, you can always find new great additions. Below are some other veggies you can consider for your smoothie.
- Bok choy
- Shredded cabbage
- Celery (with leaves).
- Red beets
Cruciferous vegetables, including bok and cabbage, have inflammatory properties and are rich in nutrients. These vegetables have also been linked with lowering the risk of some cancers. Smoothies provide an extremely easy way to increase your general intake of vegetables as you will not taste or even feel them. The veggies will, in turn, be beneficial in that;
- They will help fight inflammation.
- They help ensure you have good bowel movements
- Reduce the risk of chronic illness.
- They help keep a healthy weight.
Fruits are rich in minerals, vitamins and antioxidants that are healthy to the heart. Some of the fruits you should include in your smoothie are:
Berries are a great option to go for in your smoothies. They have fibre that helps ensure you are full, and also, their sweet taste will encourage you to take more and more of the smoothie. They also have antioxidants that have properties that help in fighting cancer. Berries have a low glycaemic index which means that their sweetness won’t cause your blood sugar level to spike as other fruits do.
An important tip that will be beneficial while including fruits in your smoothie include:
Utilize frozen or fresh fruits: Fresh or frozen fruits are similarly nourishing. Buy the one that’s readily available in your grocery store.
Proteins are a great source of energy that you should include in your smoothie. They help in keeping you full and stabilizing your body’s sugar level. Some great sources of protein that are great for your smoothie include:
- Greek yoghurt
- Whey or pea protein powder
- Nuts and nut butter.
- Soft or silken tofu
- Hemp and chia seeds and ground flaxseed
Milk, Greek yoghurt and milk alternatives
If you want to take your smoothie as a meal, then include a dairy product. Dairy products in your smoothie play a great role in ensuring that you are satisfied. Plain Greek yoghurt will serve as a great protein powder substitute. Protein powders often have added sugars and flavours, and with plain Greek yoghurt, you have a healthy alternative.
This is a category of blue-green sea algae. When in the form of dried powder, it is highly rich in nutrients. Spirulina offers lots of nutrients dense without sugar and calories. It is recommended that you have one to two tablespoons of Spirulina in your smoothie. With two tablespoons, you have 0.5 gram of fibre, 3.4 grams of carbohydrates, 8 grams of proteins and only 400 calories.
However, there are some cautions when adding Spirulina to your smoothie. This includes;
- If you are pregnant, consult your doctor before trying out this powerful sea vegetable
- Spirulina is also known to interact with specific medication, particularly immunosuppressant medicine. Avoid it if you take any or have any autoimmune condition.
- Also, persons with phenylketonuria (PKU), a rare disorder, should avoid Spirulina.
In conclusion, a homemade smoothie is one of the healthy options you can add to your dies. This article helps you find healthy ingredients to include in your homemade smoothie.