Greens smoothie. The benefits of green smoothies. Green smoothies - useful properties and cooking recipes
Green smoothie is a mixed drink made from dark greens and fresh fruits that will give you energy and help you lose weight. With the help of green smoothies, you will get important amino acids, minerals, a set of vitamins and phytonutrients.
These are natural chemical compounds that help us maintain the immune system, improve well-being, and reduce the risk of dangerous diseases.
Five reasons to love green smoothies
Green smoothie is a natural energy tonic. After a few days of drinking smoothies, you will feel how the forces return to you again.
A pleasant effect of drinking a smoothie can be weight loss. can replace a snack or the usual fast food. If you add oatmeal or protein meals, you can replace one meal, such as breakfast.
Smoothie is a "live" drink that strengthens the immune system. It is especially good to use for residents of large cities during the off-season. You will get sick less!
Phytonutrients found in high amounts in greens have antioxidant and anti-inflammatory properties that help prevent serious diseases.
Replace your usual sandwich with a green smoothie! The drink can be prepared in advance if you have little time. But... If you're new to smoothie making and just throw all the greens from the fridge into the blender, then... the smoothie will most likely taste nasty!
Before you get to know the healthy and tasty recipe, here are some tips for making green smoothies.
Green Smoothie Formula
Smoothie consists of greens + fruits + base liquid. It is possible to add trendy toppings if it does not spoil the taste. The Secret Formula for a Delicious Green Smoothie: 60% Fruit, 40% Greens!
But not everything is so simple, the composition of any smoothie includes a base liquid. It can be milk, soy milk, coconut milk, juice to taste, water, etc. It is best to use this ratio:
2 parts greens 2 parts liquid 3 parts fruit
As a basis, take a measuring cup of about 160 gr.
The most popular fruits and greens for making smoothies.
- Spinach, romaine lettuce, lettuce, chard, kale, parsley.
- Banana, berries, mango, orange, pear, grapes.
- To add flavor you will help: ginger, cinnamon, cocoa, protein shake, nuts.
Green smoothie is mixed in two steps
It is customary to drink a cocktail, and not chew like a salad. In order for the smoothie to really become “smooth”, you need to mix it in 2 stages. Grind the greens first so that it does not wrap around the blender knife.
- The first stage: chopped greens and a liquid base are mixed.
- The second stage: fruits are added, and again everything is mixed until smooth.
Double mixing will avoid leaf pieces and achieve uniformity.
Add frozen fruit to your green smoothie
If you want something colder on a summer day, use frozen fruit in your smoothie. It can be pre-cut into slices, grapes, berries, pineapple, depending on the recipe. You can freeze greens in a bag in the refrigerator and add directly frozen green leaves directly to a blender.
Don't Add Sugar When Making Smoothies
If you mix one green in a blender, then the taste will either be none, or just bitter. Only the realization that it is very useful will make you drink this "green goo". Everyone knows that sugar is a "white poison", in addition, the constant use of sugar affects the condition of the skin, contributing to premature aging. For this reason, natural sweeteners should be used - naturally sweet fruits such as bananas, pitted dates, pears.
Replace junk food with a green smoothie
Usually we have no time to cook, especially in the morning. Green smoothies can be prepared in the evening and sealed with an airtight lid. It will keep well in the refrigerator for up to 2 days. An airtight lid will prevent oxidation and keep it fresh. Shake well before using a smoothie from the refrigerator.
Make your first green smoothie
It turns out that greens and vegetables can not only be eaten, but also drunk.
What you need:
- The blender should be quite powerful, capable of handling pieces of ice or nuts. When buying, read the instructions if there is enough power to grind such products.
- The desire to experiment and drink "green drinks".
Cooking:
- Take 2 measuring cups of greens and place in a blender. Greens should be pre-chopped with a knife.
- Add 2 measuring cups of water (or other base liquid of your choice or recipe, such as juice or soy milk).
- Mix until all the leaf pieces are gone, i.e. until a homogeneous green liquid is obtained.
- Add 3 scoops of crushed fruit and mix well again. Fruit may be frozen.
- Pour into a glass and enjoy
Your first green smoothie recipe
This amount will make 2 servings of the drink.
Ingredients:
- 2 cups fresh spinach (spinach can be substituted with any green leafy lettuce)
- 2 cups of water
- 1 cup mango (can be frozen)
- 1 cup pineapple (can be frozen)
- 1 banana (can be pre-cut and frozen)
Green Smoothie Recipe for Beginners
Ingredients:
- 1.5 cups spinach
- 0.5 cup fresh parsley
- 2 cups of water
- 1 lime (you can use lemon slices)
- piece of ginger
- 2 bananas
The cooking method is the same. First, greens and liquid are mixed, then fruits are added. Try making a kiwi smoothie. It's easy! Create your own green smoothie recipe!
Hello friends!
Lately I've been addicted to green smoothies, an amazingly healthy, tasty and very filling drink.
Read it, it's interesting!
From this article you will learn:
Green smoothies - useful properties and cooking recipes
Everyone knows that green vegetables are incredibly beneficial for health. They tone up, saturate the body with useful substances.
However, the taste qualities of these products are not for everybody.
Much better and tastier would be to drink a drink made from green vegetables - a green smoothie.
What can be in green smoothies?
The cocktail includes freshly squeezed vegetable juices with pulp.
Sometimes, if necessary, various liquids are added.
To give the consistency of density, it is not diluted with liquids and is not drunk, but eaten as a ready-made dish.
To get just such a shake, you need to use a quality kitchen blender.
About the beneficial properties of the drink - how green smoothies are useful
Green vegetable smoothies are incredibly healthy.
Let's find out for what reasons people who carefully care about their health liked this drink?
This is due to the fact that when it is used in the body, many useful changes occur, namely:
- energy is restored and efficiency is increased;
- the defense forces are strengthened;
- body weight decreases;
- there is a general cleansing of the whole organism;
- mood becomes much better, depression disappears;
- increases stress resistance;
- the processes of digestion are restored;
- provides anti-inflammatory and antioxidant effects.
Those who once tried such a drink in their lives prepare it regularly and enjoy its taste and benefit.
How to drink green smoothies?
Ideally, smoothies should be consumed in the morning after waking up.
You can also prepare this drink for yourself in the evening, close tightly and place in the refrigerator.
After waking up, you will have to vigorously shake the prepared shake, and after that you are provided with a healthy and tasty breakfast.
It is great to use a cocktail and instead of snacks in between meals.
To get the most benefit from the product, follow the individual recommendations:
- taste should be as pleasant as possible, but do not add sugar or salt for this;
- during the first thirty days it is allowed to drink only one neck per day;
- it is recommended to drink the liquid in small sips, using a straw for this purpose or eating with a spoon;
- this product is accepted independently of all other food products;
- the interval before eating after the neck should be about an hour;
- you should not drink a cocktail in the presence of pathologies of the pancreas, kidneys and gallbladder.
Remember that you do not need to drink this drink in large quantities.
The main thing here is the measure. A huge amount of raw vegetables leads to indigestion and excessive bloating.
Green Smoothies - Cooking Recipes
- Green apple and lime slimming smoothie
Lime is famous for its ability to perfectly calm the nervous system, purify body and tone.
To prepare the neck, it is necessary to wash the lime and peel it from the skin and everything superfluous, we do the same with the apple and cut it into small slices.
All ingredients must be mixed using kitchen appliances and consumed.
- Green tea and kiwi cocktail
To prepare this drink, you need to have one, an apple, bee honey and yourself. First, we brew tea according to our desire, but ideally it should be strong.
Wash and peel the fruits, make a puree mass from them, add honey.
After that, pour the tea, mix everything thoroughly again and drink.
- Green buckwheat shake
Soak with purified water, rinse thoroughly after half a day and leave to germinate. After 24 hours, the first shoots will be visible.
To prepare the neck itself, you can take any fruit, for example, cucumber, , banana and . We vigorously mix everything and we can enjoy the wonderful taste.
- Recipe with celery
This shake is considered the most low-calorie.
It is effective in that it successfully removes toxins and toxins from the body, soothes and tones.
Rinse and dry the plants thoroughly and prepare one apple, peeled.
Break everything into a homogeneous mass and use with pleasure.
- Broccoli cocktail
This is the most useful vegetable, which is very much appreciated by people who promote vegetarianism.
To prepare a healthy smoothie, take about two hundred grams of this vegetable, wash it thoroughly and cut it.
Peel the lime from the peel and everything else.
All ingredients must be thoroughly mixed in a blender. The drink is ready to drink.
- Smoothie recipe with kefir
To prepare a drink, you need about 400 ml of low-fat fermented milk product, as well as any green vegetables you wish.
The number of vegetables can be 1 or more.
Beat the ingredients for about 15 minutes and then add honey and nuts to this mixture. The drink is ready.
- Rich green smoothie shake with basil
Leaves for cooking
A green smoothie will always consist of three parts:
1. Liquid part- this is most often ordinary water, you can take mineral, carbonated or still. You can also use fruit juices - apple, orange, a little lemon juice along with water. Or vegetable milk - almond, soy, rice, oatmeal.
The addition of dairy products of animal origin (cow's milk, yogurt, kefir) undoubtedly makes any smoothie tastier, but they will be absorbed by our body much worse.
The amount of liquid can be arbitrary, depending on how thick the smoothie you want to get.
2. Fruit or vegetable part- it can be an apple or a banana (the most commonly used fruit). You can also make peach or apricot, although these fruits will make the color of the smoothie not quite green with its bright color.
Smoothies with kiwi will also be delicious.
I use vegetables for smoothies less often, most often it is either a cucumber or a young zucchini.
Amount of fruits or vegetables - for 2 servings I usually take 1 apple or banana, or 1 cucumber, or 1 zucchini, or 1-2 peaches, or 4-5 apricots.
Smoothies with only one type of vegetable or fruit will be better digested, without mixing them.
If you still want to mix, then the following combinations will be tasty, for example:
1 apple + half a cucumber
1 apple + half zucchini
1 banana + 1 kiwi
1 apple + half banana
3. Green part Any greens and green leafy vegetables. The amount is arbitrary (depending on how much greens you want to eat).
It can be spinach, beet or carrot tops, parsley, lettuce, stalk celery with leaves.
You can also add basil, mint and even young nettles to smoothies, scalding them with boiling water beforehand (young nettles are considered to be small in size, which have not yet begun to bloom).
You can add one kind of greens or mix them. It is better not to take too many herbs with a rich taste, such as parsley, basil, mint, carrot tops. Use these types of greens with care, otherwise the taste of the drink will be too harsh.
Additional additions to your green smoothie:
-flax seeds, sunflower seeds, chia seeds, poppy seeds (1-2 tablespoons)
- nuts (cashews, almonds - about 10 pcs.)
These additives are best pre-soaked in a small amount of water for 3-4 hours (or overnight), and then used to make smoothies.
Grind flax seeds before soaking with a blender. Poppy seeds can not be soaked, just grind or grind in a mortar.
Flax seeds or chia seeds will make your smoothie thicker, and nuts will make it more satisfying and tasty.
How to cook:
Take a bunch of greens or green leafy vegetables, cut with a knife, place in a blender bowl. Add a little water and mix well.
Then add the rest of the ingredients (fruit or vegetable pieces, nuts or seeds if you use them, a little liquid). Grind again with a blender.
Taste: if necessary, add a little honey (we do not use sugar) or a couple of dates for sweetness, a little lemon juice (optional).
If it turns out too thick, add more liquid and mix everything with a blender.
It is better to use smoothies immediately after preparation, do not store (in extreme cases, only a couple of hours in the refrigerator).
My favorite smoothie options:
1 apple, 1 celery stalk with leaves, carrot tops, parsley, 1-2 tbsp. lemon juice
2 tsp honey, water
It has been proven that green fruits and vegetables have a very beneficial effect on our body. They saturate with vitamins, minerals and almost all are low in calories. You can combine them in one popular drink called a green smoothie. With it, you can cleanse the body and improve metabolism.
Most often, the composition of the cocktail includes: cabbage, spinach, herbs, apple and avocado. If you think that this smoothie will not taste too good, then don't worry. It is enough to add sweet fruits to it, and they will immediately enrich it with their incredible aroma.
The benefits of a green smoothie
Several reasons should be disclosed that will tell about the benefits of an emerald green smoothie:
- the body receives a huge boost of energy;
- the intestines get rid of toxins;
- such smoothies are quickly absorbed;
- the mood rises;
- reduced cravings for foods high in sugar and salt;
- weight loss occurs;
- the skin is cleansed and begins to shine with health;
- the blood sugar level returns to normal;
- there is a desire and energy for sports;
- nails become strong;
- hair growth is activated and hair loss is prevented.
Recipes
Here are some green smoothie recipes for you to consider. They are prepared quite simply: you just need to load the components into the blender bowl and beat until smooth. If the drink is too thick, then you can add a little water or freshly squeezed juice.
Kiwi and spinach
Smoothie with spinach and fruit perfectly invigorates and energizes for a long time. Spinach makes up for the lack of minerals and vitamins in the body, kiwi helps fight excess weight, and together they effectively cleanse the body.
- 2 bunches of spinach, washed and dried.
- Peel the kiwi and banana and cut into slices.
- Place the ingredients in a food processor and blend.
Avocado and cucumber
This smoothie is quite capable of becoming a complete meal, as avocado pulp contains a large amount of monosaturated fats, which makes the drink very nutritious.
- Cut the avocado in half, remove the pit and peel.
Advice! To easily separate the pulp, it must be cut with a sharp knife into small squares, without touching the peel. Turn the slice out and clean the fillet with a regular spoon.
- Remove seeds from a small apple and cut into slices.
- Remove the peel from the cucumber and chop.
- Place the ingredients in a blender and grind.
Green salad and parsley
Greens smoothies are the perfect solution for a light dinner. Also, this drink will help quench your thirst on a hot day. Add green cucumber to it and get an amazing combination of health and freshness.- Wash and dry 2 bunches of lettuce and a bunch of parsley.
- Peel the cucumber and cut into small pieces.
- Place the ingredients in a blender and blend.
cabbage and avocado
This cocktail is the most effective for cleansing the body. Cabbage is loaded with fiber and protein that's quick to digest, while hearty avocado makes this a nutritious smoothie.
- Put 3 cabbage leaves in the freezer, after 3 hours take out, cut and beat in a blender with a little water.
- Peel the avocado, wash and dry a small bunch of spinach.
- Add the ingredients to the cabbage and beat again.
lime and apple
The lime included in this cocktail will calm the central nervous system, gently remove toxins from the body and cheer you up. And the apple will make the drink refreshing and invigorating.
- Wash the lime, remove the peel and seeds, separate the pulp from the white films.
- Peel the apple, cut into small pieces.
- Place the ingredients in the bowl of a food processor and grind until smooth.
Advice! You can add a small cucumber to this smoothie to make it even fresher.
Broccoli and lime
Broccoli is an incredibly healthy food. It contains a record amount of protein, which makes it an indispensable vegetable for vegetarians. When it's too hot outside, it's hard enough to force yourself to eat something. This is where this smoothie comes in.
- 200g raw broccoli, washed and chopped
- peel, seeds and white films.
- Whip the ingredients in a blender.
- To slightly decorate the taste of this drink, you can add a small apple.
Cucumber, kiwi and pineapple
If you combine sweet and sour ingredients in one drink, you get just an incredible result. Pineapple will saturate with biologically active substances, promote weight loss and rejuvenate the body. It effectively dulls the feeling of hunger and gently removes excess fluid.- 200 g pineapple pulp cut into cubes.
- Peel the kiwi and cut into pieces.
- Wash the cucumber and remove the skin.
- Put the ingredients in the bowl of the combine and grind.
Advice! At the end, you can add a few drops of lemon juice for a spicy sourness.
apple and celery
This smoothie is very low in calories. It tones, refreshes and removes toxins well. Celery has a calming effect and gives strength in the heat.
- Wash and dry 2 green celery stalks.
- Remove the skin and seeds from a large apple.
- Put everything in a blender and beat until smooth.
Rules for drinking green smoothies
The main thing here is not to overdo it and observe the measure. Drink green smoothies in small portions. During the first month, the daily dose should not exceed 250 ml of the drink. Combine fruits, vegetables and herbs in a way that you like the taste of the smoothie and try not to add sugar or salt. After 30 days, the daily intake can be increased to 400 ml. The maximum daily dose should not exceed 4 cocktails.
- It is recommended to use smoothies separately from other foods, it is best to replace one of the meals with them.
- It is necessary to drink a cocktail in small sips. For convenience, you can use a spoon.
- Help your body digest food and don't mix incongruous. Let it be a mix of vegetables and herbs or fruits and herbs.
- Smoothies should be consumed immediately after preparation.
Remember that these green drinks are very high in vitamin K, so check with your doctor before including them in your diet. And always listen to your body.
All materials on the website Priroda-Znaet.ru are presented for informational purposes only. Before using any means, consultation with a doctor is MANDATORY!
Despite the fact that my "unconscious" recommended "green nutrition" to me more than 10 years ago, and I obediently follow his advice, I was still interested in finding the answer to the question of what kind of greens actually have an effect on our body.
Of course, these are the most products on Earth! And, if your body is “exhausted by the narzan” of city life, its ecology, nutrition and “real estate” :) (M. Zhvanetsky: “Ladies, move more! You are threatened with complete real estate” :)), then green health elixirs are a must today! In other words, if acidification is combustion, and therefore aging, then alkaline foods are cooling, so greens are our medicine.
Data.
Green plants are made up of chlorophyll - a pigment that colors plants green and promotes photosynthesis or the assimilation of light energy by plants. Scientists discovered chlorophyll about 100 years ago and have been actively researching its effects on the human body ever since. An interesting fact: “The structure of chlorophyll is identical to the structure of hemoglobin, which, as a pigment, colors blood red, with the only difference that the central link of chlorophyll is magnesium, and hemoglobin is iron. Therefore, chlorophyll is able to have an effect on the blood similar to the effect of hemoglobin: increase the level of oxygen, accelerate nitrogen metabolism ”(material taken from Wikipedia).
After numerous studies, scientists have proven that chlorophyll:
- able to remove the remnants of toxins and drugs, as well as bind radioactive substances and remove them from the body;
- regulates the pH balance of the body;
- improves the functioning of the lungs and liver;
- relieves asthma;
- relieves sore throat (pharyngitis);
- relieves inflammation and has an antibacterial effect;
- improves kidney function;
- improves conditions in arthritis and rheumatoid arthritis;
- normalizes blood circulation;
- slows down the aging process;
- normalizes digestion;
- cleanses the blood;
- contributes to the normalization of sleep;
- normalizes the functioning of the thyroid gland;
- increases the number of red blood cells (erythrocytes), improving anemic conditions;
- enhances metabolism;
- strengthens the immune system.
In general, it contributes to the improvement of general health, improves heart function and lowers blood pressure in cases where it is abnormally high. It also stimulates intestinal peristalsis and has a mild diuretic effect.
Chlorophyll and cancer prevention.
Experimental studies have confirmed that chlorophyll is able to have an anti-cancer effect. It is known that to start the development of a malignant tumor, it is necessary to transform certain chemicals (also called procarcinogens) as a result of metabolism into active carcinogens that can destroy DNA or other specific molecules in tissues that are sensitive to their effects. Laboratory studies show that chlorophyll is able to reduce the activity of enzymes that cause this transformation.
Japanese scientists, having studied about 60 species of plants and vegetables, found that most of them have anticarcinogenic properties. All plants rich in chlorophyll have special antimutagenic properties - Brussels sprouts, broccoli, spinach, chard (leaf beet), alfalfa, chlorella, spirulina.
And scientists call wheat and barley sprouts the richest sources of nutrients of natural origin: they contain not only chlorophyll, but also beta-carotene, vitamins C, E and K, and they are also rich in minerals and trace elements. In general, cereal sprouts are also a separate, very interesting topic.
For example, the Japanese doctor Masaru Emoto, the author of books on the influence of emotions on the structure of water, today not only proved experimentally, but is already using his own method. healing technology soil, contaminated with radioactive radiation in Fukushima, With Pwith the help of plants with positive high-frequency vibrations. For example, he uses the ability of hemp to influence heavily polluted soil, that is, to activate positive and high frequency vibration and thus heal her.
And yet I wonder why green plants have such an extraordinary effect on the human body?
Maybe green plants rich in chlorophyll, render some action on the subtle light body of a person?
Here Ayurveda believes that when we drink a cocktail of fresh herbs and fruits, we are essentially taking a sip of solar energy.
It is known about chlorophyll that it is a product of sunlight: it carries out photosynthesis, converts the energy of sunlight to form matter.
It turns out that when using chlorophyll, there is a better assimilation of light energy? And, perhaps, it is no coincidence that the need for green products grows with the development of subtle bodies, that is, with meditation, yoga, tai chi, or simply in contact with the natural energies of the Earth. Maybe we are just beginning to feel the needs of the subtle body and the peculiarities of its nutrition, which includes sprouted sprouts (much has already been written about the fact that they purify the human energy, tune it to finer frequencies), and green fruits, vegetables and herbs. In fact, our bodies need nourishment that helps them assimilate light frequencies and higher vibrations, especially in our time, when all participants in the New Age movement are only talking about the fact that the frequencies of the Earth, and therefore ours with you (we, clear, part of the Earth's ecosystem), are increasing everywhere.
And this is only the benefit of chlorophyll, but green plants contain so many more vitamins and minerals (read), the so-called phytonutrients , in particular, carotenoids, which increase our strength to counteract various diseases, including heart, blood, and aging.
Add freshly squeezed juices and water to green smoothies. Milk or other liquids - no!
It is desirable to use greens dark green (with the maximum content of useful substances). It is also recommended to constantly rotate plants, using different recipes every day.
Smoothies are best used immediately after making them, but can be refrigerated for up to 3 days if needed.
List of greens suitable for food:
- ordinary salad greens, sorrel, parsley, dill, cilantro, celery, mint, spinach;
- "spicy" greens: watercress, nasturtium (capuchin) leaves;
- bitter greens: dandelion;
- weeds: gerbil (mokrichnik), purslane, alfalfa, quinoa, nettle, gout;
- edible flowers: nasturtium, red clover, marigolds (marigolds), chrysanthemums, etc.;
- leaves of berries: leaves of strawberries, strawberries, currants, as well as those leaves that are usually collected and dried for tea;
- "tops": tops of carrots, radishes, beets, kohlrabi cabbages.
Green smoothies can be drunk before meals or instead of meals.
The food itself can not be changed, but in my experience and the experience of other adherents of green nutrition :), gradually I no longer want to use the usual harmful foods - no chips, no sugar, no fatty and salty. And some freshness and vivacity that-whether appear.
Attn: If there are problems with the gastrointestinal tract, you need to be more careful (read), some greens affect the kidneys, others irritate the walls of the stomach. In addition, according to Ayurveda, all leafy greens are products of the wind, which means they are bitter in taste and affect the functioning of the gallbladder! Reduce concentration, dosage and put soft salads. And be careful :).
I wish everyone to be charged with vivacity and joy with green smoothies, and, of course, Shine!
The material for the article is taken from works on the topic of chlorophyll and green plants by respected doctors and researchers:
- "The Healing Power of Chlorophyll". Author Dr. Bernard Jensen is a renowned naturopathic practitioner.
- "Cancer and Chlorophyll Prevention" ("The Cancer and Chlorophyll Prevention"). Author Dr. Lai Chiu Nan is a cancer specialist.