Extra Vitamins: Six Smoothie Recipes

The smoothie revolution of 2017 is kind of over. We are no longer blender mad. I remember talking to a woman a few years ago about our blender motors as if we were a couple of guys comparing cars. The truth is smoothies have been around forever. Anyone who is health-conscious or uses supplements has been making smoothies for a long time.

It’s almost a mood thing. I find I have more smoothies in summer. Probably because I do not want to eat. In winter, I tend to steam a variety of veggies and make a hot smoothie. I realize a hot puree of vegetables is called a soup. But for the sake of this article lets agree we are doing the same thing. Whether hot or cold, fruit or veg we are blending and for someone who doesn’t enjoy the kitchen after a busy or hectic day, blending is KING!

Lets get excited about Smoothies. The drinks I will show you here are for cold smoothie drinks but in all honesty they are great soup recipes if you are not strictly a raw food-ist and don’t mind a bit of heat on your veggies in the colder months.

Imagine you wanted to eat half a head of lettuce, a tuber of beetroot, a few celery stalks, a bunch of parsley, a little ginger and two apples this lunchtime. All together and all at once. The amount of fiber, vitamins and other healthy vital substances would give you a real boost of power, but the sheer amount makes even a staunch raw food lover shy away.

So how about enjoying it all in a pleasantly creamy liquid form? This is exactly the principle behind the so-called “green smoothies”. In contrast to the juices, healthy fibers and pulp are included in the smoothie. A drink with skin and stems, so to speak. Its taste takes some getting used to for newbies. But that’s in your own hands: if you like it sweeter, you can simply increase the amount of fruit.

All you need are fresh ingredients and a device that shreds the raw food sufficiently.

The four building blocks of a smoothie

  • Vegetables as a base: salads (lettuce, rocket), spinach, kale, carrots, celery, beetroot, avocado, herbs
  • Fruit to sweeten: pineapple, berries, pear, apple, grape, orange, bananas (in moderation)
  • Extras: ginger, nuts, oat flakes, flax seeds, spices
  • Liquid: water, nut milk, coconut yogurt, buttermilk
Beetroot smoothie

Beetroot smoothie

Greens: 2 small beetroot tubers, a handful of basil

Fruit: 1 apple and 150 g of grapes

Extras: 1 large piece of ginger and a little cinnamon

Liquid: 2 to 3 tablespoons of yogurt and water as required

Beetroot banana smoothie

Beetroot banana smoothie

Greens: 1 to 2 beetroot tubers, 8 to 10 mint leaves

Fruit: 1 banana, 1 to 2 grapefruits (pulp and juice)

Extras: ginger

Liquid: water and the juice of a small lemon

Spinach smoothie

Spinach smoothie

Greens: 2 handfuls of baby spinach

Fruit: 4 mandarins (or 2 oranges), 1 banana

Extras: ginger

Liquid: If the fruit juice is not enough, add water.

Carrot and kiwi smoothie

Carrot and kiwi smoothie

Greens: 2 carrots

Fruit: 1 kiwi, 3 oranges

Extras: lime zest, 1 teaspoon agave syrup (or honey)

Liquid: water as required, juice of half a lime

Carrot and apple smoothie

Carrot and apple smoothie

Greens: 2 carrots, parsley

Fruit: 1 apple, 2 to 3 apricots

Extras: 1 splash of apple cider vinegar, 1 teaspoon rapeseed oil, 1 tbsp trail mix

Liquid: juice of 1 orange, water as needed

Dandelion smoothie

Dandelion smoothie

Greens: handful of dandelion leaves, handful of baby spinach

Fruit: 2 peaches, 1 banana

Extras: 2 teaspoons of flaxseed meal

Liquid: water as needed

Fixed mix – an overview of the pureeing aids

Hand blender

Every household usually has this kitchen help.  Because the speed of the knives is often not sufficient, the device goes on strike when it comes to hard vegetables and fibers. Then take more water or juice and sauté vegetables like carrots or beetroot beforehand.

Household mixer

If you prepare smoothies more often, but don’t necessarily insist on a very creamy consistency, a stand mixer is well advised.  The fibers are not completely shredded. Increase the amount of juice.

High-performance mixer

The purchase is worthwhile for passionate smoothie fans. The turbo mixer creates a creamy consistency and even grinds nuts, almonds and ice cubes.

Beetroot smoothie

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