Green smoothies are real energy booster – brimming with lettuce, spinach, leafy greens, fruits and other happy creators are green smoothies an asset on any diet and are also easy to prepare – everything you need, are fresh ingredients and a blender.
One of the greatest benefits of green smoothies is that they often taste those that are not fans of raw food otherwise. So even salad despises benefit of nutrients which has to offer only raw vegetables. Do not be put off that smoothies look so incredibly healthy – because by the way they are also incredibly delicious!
Green Smoothies Diet: Why are they so healthy?
5 day – this rule a healthy diet is well acquainted with everyone now. Five servings of vegetables and fruit should be taken every day – but in everyday life this good and healthy goal is often not so easy to follow. There is, for lunch only a sandwich and also in the evening, it can not catch up as quickly the deficit. Because there comes a green smoothie exactly right – at breakfast or as a snack, you can take a good amount of fruit and vegetables. Even if then the rest of the day no time for an apple or a vegetable soup is – you did ever a good contribution to a healthy diet. In addition, you can by a green smoothie take very different portions of chlorophyll to be: an entire package baby spinach for breakfast?
Green smoothies and bio-availability
General leafy vegetables is very healthy: It provides a lot of vitamins, minerals, antioxidants and fiber. The special feature of green smoothie is that the cell walls are broken up in leafy vegetables to the mix. This makes the green smoothie especially easy to digest and brings the beautiful word bio-availability into play. Bio-availability is the proportion of nutrients available to the body after consumption and digestion of food available. A good bio is available so if the available nutrients are actually absorbed and utilized well. Bio-availability is already high at gemixtem leafy vegetables. Especially good but it is only when one uses a high-performance mixer.
High performance mixer: for green smoothies really necessary?
With a high number of revolutions, as they can accomplish only a particularly powerful mixer, the fibers of the plants are crushed, that the cellulose walls break: The bio-availability is better, the green smoothie is easier to digest and also creamy. Although you can green smoothies if necessary even with the blender cook or a normal mixer, but the unique creamy texture that makes a green smoothie until a special pleasure, can only be achieved with a professional mixer. For beginners, it is of course fine, only a try with a commercial mixer, the first green smoothies. The most well-known high performance mixers are Vita-mix , Revocable and equipment of Bianca – pays when buying a high-performance mixer on engine performance, which should be for green smoothies over 1,000 watts. Rotational speeds of at least 25,000 per minute should be possible. Here you can enjoy a high-performance mixer hardly buy € 300 – the classic Vita-mix costs at least 600 €.
Green Smoothies – ingredients for the start
The main ingredient in green smoothies is in contrast to the more familiar smoothies with fruit green leafy vegetables such as spinach. The golden rule is that you should be able to wrap the vegetables share around the finger. The basic ingredient for this smoothies are therefore the green color of carrots, beetroot, radishes, or the leaves of turnip. Everything would otherwise end up in the rabbit box, makes the smoothie so. Fresh wild herbs form another additive which makes the smoothie a component interesting.
For a classic green smoothie it needs three basic ingredients: leafy greens, ripe fruit and a liquid. The proportion of green vegetables in this smoothies should be at least as large as the amount of fruit. but To get used and for the first green smoothies, it’s a good idea to start with more fruits and vegetables to increase the proportion gradually. At fruit varieties for smoothies can really let off steam. Uses quiet the whole fruit: housing and cores can be eaten.
Who likes to drink smoothies cold, can mix some ice cubes, frozen berries or a frozen banana with. Pay attention to the fact that you your smoothies not mix for too long. Particularly in high performance mixers green smoothies are fast otherwise too warm – they not only taste refreshing less, they lose with increasing heating their quality ingredients.
Vegetables such as broccoli, Brussels sprouts or cauliflower not include, by definition, actually in a green smoothie. The needs you but stop in anything: Anything goes and tastes good for.
Super-foods in green smoothies
Especially popular are so-called super-foods in smoothies – little extras, which particularly health-promoting effects are attributed. These include, for example:
- Chia seeds
- Matcha tea
- Goji berries
- Acai berries
- linseed oil
Of course you can you put together your own personal Super-foods, round the mix taste and give them an extra kick. Especially popular is, for example, ginger in smoothies – but takes care to use only a small piece, otherwise the ginger flavor in Smoothie is fast becoming intense. Also very popular are herbs that help drive mix to more spice: mint and parsley or wild herbs such as dandelion, nettle and sorrel. A little lemon rind are green smoothies a freshness and spices such as cinnamon or vanilla can you your smoothies provide a whole new flavor. Who drinks his green smoothies often a lot richer, can add a tablespoon of almond butter or another nut butter.
Green smoothies with sweeteners
Actually green smoothies are by the contained fruit already sweet enough and do not need any other sweetener. If you your smoothies but just a little too harsh at the beginning, you have many opportunities your smoothies to mix a little sweeter.
- agave syrup
- Dried figs
- Dried dates
- Dried apricots
- fruit juice
Rages you out when mixing and tries all possible combinations: With experience, you will notice what ingredients taste you in green smoothies and be good. Recipes are only inspiration. simply Selects one or two kinds of vegetable or leaf green and one or two kinds of fruit and fills it with a little water in your blender. Depending on requirements, you can add to the smoothie still Super-foods or sweeteners. Then you just have to mix!
With a high-performance mixer it requires only 30-60 seconds for creamy smoothies with a household mixer it can sometimes take a little longer. Mix it until the green smoothie has a creamy consistency, but not heated. Depending on how thick the smoothie to the final product, you can still add a little water. With a higher water content allows the smoothie mix even easier.
Fresh ingredients for green smoothies
Pay attention when purchasing on fresh and delicate ingredients. Organic, local and seasonal fruits and vegetables are certainly the best choice that you can meet. The green smoothie should also be mixed shortly before drinking – as fresh as possible precisely. While holding the mix for two days in the refrigerator, but then loses vitamins and his dazzling Guernes appearance. A good idea is still to prepare a large serving smoothie. Fill the rest simply in a bottle and take them with you. So you can also enjoy on the go or at lunchtime.
Green Smoothies Recipes
Begins with few ingredients. For starters ranging 2-3 varieties of fruits and vegetables for green smoothies.
- With baby spinach, banana, apple and ginger
- With Man gold, banana, dates
- With kale, pear and raspberries
- With lettuce, strawberries and kiwi
- With carrots Green, Avocado and Orange
- With turnip leaves, mango and banana