Smoothies are trending, and rightly so, because they are delicious and an easy way to do something good for your health.
You can buy smoothies at the deli counter in many supermarkets and organic stores, and they're also often offered in coffee shops and bistros. You've probably often wondered whether these smoothies actually contain many nutrients, and why they're sold at such a high price. Smoothies can actually be very inexpensive and truly nutrient-dense if you simply make them yourself.
For delicious and healthy smoothies with all the important ingredients, all you need are fresh fruits and vegetables, a few add-ons like nuts, sprouts, spices, and a liquid like milk, plant-based milk, tea, or juice. In no time, your delicious and inexpensive smoothie is ready.
But why should we all drink more smoothies? It's recommended to include at least five servings of fruit and vegetables in our daily diet. That's almost impossible to achieve with a regular diet—but with smoothies, it's easy. So, you can start your day with a divine vitamin boost, take the drinks to work, recharge with smoothies in between meals, or even replace one or two meals with a smoothie to lose weight.
Smoothies not only taste delicious, they also have numerous health benefits. In our little recipe book, you'll find smoothies for every occasion.
We have some great recipes for you on how to lose weight easily and healthily with smoothies, while boosting your metabolism and fat burning. We'll share recipes for detoxifying and cleansing your body with smoothies. This is especially important: Poor diet, stress, and high levels of environmental pollution constantly put a lot of strain on the body and organs. Therefore, it's important to detoxify them. Your liver, kidneys, and blood will thank you, and you'll quickly feel much better.
Strengthening your immune system isn't just important during the cold season. Our smoothies for a strong immune system also provide your body with tremendous support. Rich in vitamins, minerals, and plant compounds, these smoothies will help you get through any flu season, leaving viruses, germs, and even fungi with little chance.
Our smoothies are also of interest to athletes. The smoothies in the muscle-building category are rich in protein and all the important nutrients you desperately need after exercise.
Our energy smoothies provide you with an extra dose of energy exactly when you need it most. If you're feeling tired and worn out, just mix yourself a smoothie, and shortly afterward, you'll notice how much better you feel. The abundance of vitamins and healthy ingredients virtually makes the impossible possible and recharges your body!
Look forward to smoothies that will really get your brain cells going again. Our smoothies from the Brain Food category are truly food for your brain cells. As soon as you notice you're in a mental slump, these smoothies will get you back on track. These smoothies are also perfect for work. Especially at work, we quickly find ourselves in situations where our concentration levels dwindle. That's exactly when you need a drink that will revive and rejuvenate your brain.
Of course, smoothies specifically for children are a must. Even our little ones should learn from the beginning how important and delicious healthy eating is. Children often don't like fruits and vegetables very much. But they love these smoothies, and this way you can ensure that your children also get enough vitamins and minerals from fresh ingredients. Children also love being able to help with the preparation. Then these smoothies taste even better.
We also have some recipes for delicious smoothie bowls. These are perfect for a nutritious breakfast, lunch, or dinner. Our recipes are simple, innovative, and taste absolutely delicious. They'll also stimulate your imagination and give you endless new ideas for adapting the smoothies to your needs and taste.
In our little recipe book, you'll not only learn the recipes, but also a wealth of interesting and useful information about the ingredients themselves. You'll learn about the special properties of each ingredient and what effect they have on your body. This way, you'll be able to easily and simply prepare your own personalized smoothies.
Our book also contains a lot of information about the mini blender itself and the difference between smoothies and freshly squeezed juices. We'll tell you which ingredients are better suited for smoothies and which you'd be better off turning into juices.
One thing is certain: these recipes will usher in a new chapter in your life. If you've decided to pay more attention to your health and do something good for yourself and your body, then our smoothies are just what you need.
Now we wish you lots of fun preparing your smoothies and hope you enjoy them as much as we do. Because being healthy is fun. If you incorporate homemade smoothies and juices into your daily routine, you'll quickly notice that your body feels better every day and that you can make such a significant contribution to your health with such simple means. It's not for nothing that they say that food is the best medicine.
The basic smoothie formula
To quickly and easily conjure up delicious smoothies, we recommend preparing smoothies according to the following basic rule:
Basic formula:
2 fruits + 1 vegetable (or leafy greens)
+ 1 add-on (e.g. nuts, dried fruits, spices, oil, etc.)
+ Liquid for refilling
Smoothies taste best when combined with a variety of fruits and a leafy green or other green or non-green vegetable. Add an add-on like nuts, dried fruit, spices, oil, etc. Then fill the blender container with liquid such as water, milk, juice, and more and blend everything together to create a delicious smoothie.
Green leafy vegetables such as kale, spinach, lettuce, parsley, kohlrabi leaves, celery, and more are best combined with a citrus fruit such as lime, lemon, orange, or grapefruit.
Difference between fruit/vegetable smoothie and green smoothie
The regular fruit/vegetable smoothie and the green smoothie are very similar. The important difference is that the green smoothie is primarily based on fruit and leafy greens and is therefore characterized by its green color. The focus here is on breaking down the cell walls of the leafy greens to make the chlorophyll they contain available to the body and cells. The high proportion of greens significantly expands the spectrum of nutrients, as leafy greens in particular contain many nutrients that are not found in traditional fruit and vegetables. Therefore, we always recommend incorporating a green component (e.g., in the form of leafy greens) into our basic formula to achieve particularly high nutritional value.
What belongs in a smoothie - and what doesn't
In general, you can put absolutely anything into your smoothie. If you have a mini blender and a slow juicer, you should juice hard fruits and vegetables slowly, and make soft fruits and vegetables into a smoothie.
While you should only put harder foods into the slow juicer, you can feed your mini blender with both hard and soft fruits and vegetables. You can even put cooked vegetables, compote, nuts, and much more into the blender.
When making a smoothie, only one thing applies: anything that tastes good goes. Of course, you shouldn't lose sight of the ultimate goal – your health. But you can also create a wonderful smoothie that's more like a dessert than a healthy vitamin boost. A chocolate smoothie can do wonders for the soul and, in some moments, is more important than a full dose of vitamins. So you don't have to feel guilty, because your mini blender is also there for soul-soothing treats. And on the other days, you can make smoothies where vitamins and minerals are the focus. These smoothies taste absolutely delicious too – don't worry.
It's important to properly prepare the fruit and vegetables for your smoothie. This means peeling citrus fruits, and removing the cores and stones from stone and pome fruits. Everything you put into the mini blender will be consumed. The peels also need to be removed from kiwis, pineapple, passion fruit, and papaya. Anything you wouldn't eat as it is shouldn't go into the blender.
Grapes, pomegranates, passion fruit, and even papayas can be wonderfully added to the mini blender with their seeds. The seeds also have important health benefits.
You should also peel potatoes, sweet potatoes, and the like beforehand. Apples, pears, and other fruits, as well as ginger and turmeric, can be put into the mini blender with their skins on. This is, of course, provided you wash all the fruit and vegetables thoroughly beforehand and the skins are untreated.
You can also combine the slow juicer and the mini blender wonderfully. First, juice hard fruits and vegetables, then add them to the mini blender along with softer fruits and vegetables. An example of this is green juices from Granny Smith apples, chard, and celery, which you can blend in the mini blender with an avocado, banana, or berries to create a delicious smoothie.
The most important ingredients for smoothies
Here we've compiled all the essential ingredients for your smoothies. You'll learn not only which fruits and vegetables pair well with the add-ins, but also what properties these foods have.
Fruit for smoothies
From apples to plums
|
Apple |
Lychee |
|
pineapple |
Limes |
|
Apricots |
mango |
|
banana |
Passion fruit |
|
Pear |
mandarin |
|
Blueberries |
Melons |
|
Blackberries |
nectarine |
|
Clementines |
Orange |
|
Cranberries |
papaya |
|
Dragon fruit |
peach |
|
strawberries |
plum |
|
figs |
Physalis |
|
pomegranate |
Cranberries |
|
grapefruit |
Pomelo |
|
rose hips |
rhubarb |
|
Raspberries |
rose apples |
|
Elderberries |
gooseberries |
|
Sea buckthorn |
Lemons |
|
Cherries |
Plums |
|
kiwi |
Vegetables for smoothies
From A(vocado) to (Z)ucchini
|
avocado |
Parsnips |
|
leaf lettuce |
Brussels sprouts |
|
broccoli |
Beetroot |
|
Cauliflower |
red cabbage |
|
Chinese cabbage |
celery |
|
kale |
asparagus |
|
Cucumber |
Swedes |
|
Legumes |
tomato |
|
potatoes |
Jerusalem artichoke |
|
Carrots |
savoy |
|
paprika |
zucchini |
Milk, water and other liquids
At the end of every smoothie recipe, you'll find the phrase: "Fill with liquid." You can use regular cow's, sheep's, or goat's milk as the liquid, but kefir, whey, or skyr are also excellent options. However, more and more people are choosing to avoid animal milk. Plant milk is a great addition to smoothies. These days, you can find a wide selection of plant milks in supermarkets and health food stores.
Cow’s milk alternatives:
Soy milk, almond milk, oat milk, hemp milk, pistachio milk, cashew milk, hazelnut milk, pea milk, rice milk, coconut milk, corn milk and many more.
But what's the deal with cow's milk alternatives? Plant-based milk boasts plant-based proteins and healthy fats. Plant-based milk also generally has fewer calories than cow's milk. Depending on the variety, these milk alternatives contain folic acid and are often fortified with vitamins and minerals. You should always read about the ingredients in your chosen plant-based milk and, ideally, opt for plant-based drinks without added sugar.
Teas
Tea is also wonderful for smoothies. You can use any tea you like. Green tea, white tea, jasmine tea, or matcha tea are excellent for healthy, green smoothies. Herbal teas like peppermint, chamomile, or nettle can also be used in your smoothies. Fruit teas are also very popular for fruity smoothies or smoothies for children. Whether berry tea, apple tea, rosehip tea, or mallow, they all rank highly in popularity.
Juices
Juices are also great for boosting smoothies. You can use any store-bought juices you enjoy. Just make sure you choose juices without added sugar or preservatives.
Even better, however, is to use freshly squeezed juices. This way, you know exactly what the ingredients are and also benefit from the freshness and full potency of the vitamins and minerals. With your citrus press, you can quickly squeeze oranges, lemons, limes, pomelos, and grapefruits and add them to your smoothies. With your slow juicer, you can also make many other juices that you can then use in your smoothies.
Beetroot juice, carrot juice, celery juice, apple juice, pear juice, or mixed juices are all great options. It's important to choose juices you enjoy. You can always swap out the juices used in the recipes for infusions and experiment as you see fit.
Add-ons:
Superfoods, nuts, protein powder and more
Add-ons add the finishing touch to your smoothies. They're the icing on the cake and are also packed with important nutrients.
|
Cashew nuts |
turmeric |
|
Hazelnuts |
chili |
|
Peanuts |
Cinnamon |
|
Brazil nuts |
Clove powder |
|
Pistachios |
cardamom |
|
Sunflower seeds |
Chocolate |
|
pumpkin seeds |
Moringa powder |
|
Chia seeds |
Propolis pollen |
|
basil seeds |
Manuka honey |
|
Protein powder |
oatmeal |
|
Sprouts |
Psyllium husks |
|
Ginger |
Oat bran |
CONCLUSION
Smoothies are absolutely on trend right now. They're delicious and an easy way to boost your health. For delicious and healthy smoothies with all the essential ingredients, all you need are fresh fruits and vegetables, a few add-ins like nuts, sprouts, spices, and a liquid like milk, plant-based milk, tea, or juice. Your delicious and affordable smoothie is ready in no time.
But why should we all drink more smoothies? It's recommended to include at least five servings of fruit and vegetables in our diet every day. This is almost impossible to achieve with a regular diet – but with smoothies, it's possible. You can start your day with a divine vitamin boost, take the drinks to work, recharge with smoothies in between meals, or even replace one or two meals with a smoothie to lose weight.
With our basic formula and ingredient list of which ingredients are best suited for smoothies, you have everything you need to get started right away.
Now we wish you lots of fun preparing your smoothies and hope you enjoy them as much as we do. Because being healthy is fun. If you incorporate homemade smoothies and juices into your daily routine, you'll quickly notice that your body feels better every day and that you can make such a significant contribution to your health with such simple means. It's not for nothing that they say that food is the best medicine.
Still need the perfect smoothie blender to create perfectly creamy smoothies? Check out our NUTRI-BLENDER smoothie maker!
