Smoothie preserves for us and fiber, and vitamins contained in the products, without losing a single useful component. That is what we need in the winter when there are not enough vitamins.
The best way to make a smoothie nutritious is to add foods that contain protein and healthy fats: ground nuts (the most popular cocktails are almonds and walnuts), seeds, bran, oatmeal, chia seeds or flax.
Even having perfectly picked up the components (the number of which, by the way, according to the rules of the ideal smoothie, should not be more than three or four), remember that nothing should be too much: do not add too much ice to your mix so that it does not turn out too liquid.
Do not pour all the milk into the blender at once, add it a little and watch the resulting texture. You should not add only sweet or too “thick” fruits to the cocktail, keep balance and experiment: this way you will find your perfect recipe and be able to please yourself with your favorite smoothie every day.
- Carrot Mango Smoothie
290 calories, 9 grams of protein.
Mango is a super fruit containing antioxidants and more than 20 different vitamins and minerals.
Ingredients for 1 portion:
1 cup not sweet vanilla almond milk
1|5 tbsp almond butter
1|2 cup of grated carrot
3|4 cup of fresh mango
5 ice cubes
Put all ingredients into the blender and mix it all together.
2. Cabbage, Cucumber and Pear Smoothies
341 calories, 31 gram of protein
Ingredients for 1 portion:
1 cup of water
1 cup of cabbage
1 cup of cucumber
1 cup of pear
1 tbsp of lemon juice
1 portion of not sweet vanilla protein powder
5 raw cashews
Put all ingredients in order I wrote into the blender and blend it about a minute. If you want it more watery, add a bit more water and blend it another 20 seconds.
3. Vanilla smoothie
98,5 calories, 12 grams of protein
Ingredients for 2 portions:
2 cups of not sweet vanilla almond drink
1|8 teaspoon kosher salt
1 teaspoon of pure vanilla extract
1 vanilla pod, scrape the flesh with a knife
6 fruit extract sachets
6 ounces of low fat greek yogurt
1 fresh egg white
1 glass of crashed ice
Put into the blender vanilla almond drink, salt, vanilla extract, fresh vanilla, fruit extract, yogurt and blend it for 30 seconds. Add the egg white with ice and blend it some more.
4. Pumpkin Protein Smoothie
Ingredients:
1 frozen banana
120 grams of vanilla greek yogurt
1|4 teaspoon of powdered cinnamon
1|4 teaspoon of pumpkin spices
120 ml of low fat milk
2 tbsp of maple sirup
150 grams of fresh pumpkin puree
1 cup of ice
Add ingredients in written order into the blender and blend it on high speed about 3 minutes. You can add more milk if you want. Add some ice and spices.
5. Purple Energy Smoothie
314 calories, 29 grams of protein
berries can be frozen
Ingredients for 1 portion:
1|2 of cup water
1|2 of cup with pitted sweet cherries
1|2 of cup with raspberry
1|2 of cup with bilberry
1|4 of cup with pomegranate seeds
1 portion of not sweet vanilla protein powder
5 cashews
Put ingredients in written order into the blender and blend it for a minute. If you want more watery cocktail, add a bit water and blend it for another 20 seconds.
6. Green protein smoothie
Ingredients for 1 portion:
125 ml of fresh red grapefruit juice
25 grams of spinach
200 grams of chopped sweet apple
130 grams of chopped cucumber
85 grams of chopped celery stalk
30-40 grams of hemp seeds
55 grams of frozen mango
2 teaspoon of fresh mint
1-1|2 of teaspoon of coconut butter
4 ice cubes (if you want)
Put all into the blender in written order and blend it on high speed. If you want you can add more water.
