For some time now, green smoothies have become a real hit among fans of a healthy lifestyle. And no wonder - they combine everything that is required for the good functioning of the whole organism. What is their phenomenon? How to make a green smoothie?
What are green smoothies
Green smoothies are a mixture of quality green vegetables (often with the addition of other foods) in liquid form. Care must be taken in choosing vegetables and pairing them with the right additives, such as lemon juice, honey, fresh spices, so that the resulting mixture is not only healthy, but also tasty. The way the products are mixed also matters.
The ingredients for a green smoothie are usually green leafy vegetables, fruits, and a specially selected liquid, such as plant-based milk or water. But there are practically no special rules for composing a cocktail. In addition to fresh or frozen vegetable leaves (eg spinach, lettuce, cabbage) or fruit (eg kiwi, avocado), you can take broccoli, cucumber, celery or even zucchini. You can also spice up your green vegetable smoothie with your favorite spices or herbs, such as basil, mint, turmeric, chia seeds, cocoa, flax seeds, or ginger. There can be many combinations, and it all depends, first of all, on individual ideas or preferences.
Why are green smoothies more useful than, for example, red ones?
Mainly because green ingredients have much more nutritional value than other food groups. Green vegetables (cabbage, spinach, and some lettuce) are especially healthy, but for the most balanced meal, combine different types of greens.
Green smoothies for weight loss
Green smoothies should be included in your diet for a number of reasons. One of them is that they contribute well to the process of losing weight. The green smoothie contains no fat and is a source of high fiber, which fills the stomach and leaves you feeling full for a long time, so you won’t want to snack between meals. Green vegetable smoothies can be added to diet meals or eaten on their own, especially when combined with green vegetables such as bananas, avocados, bran or oatmeal. A vitamin bomb cocktail will help prevent post-weight loss hair loss, which is a common problem that occurs after restrictive diets.
Green smoothies also allow you to cleanse the body of toxins and unnecessary metabolic products - they speed up metabolism, making it easier to lose unnecessary kilograms. Moreover, drinking a green smoothie does not require a special diet for weight loss. All that is required is to follow the general principles of a healthy diet in order to notice a clear difference in a few weeks. A vegetable cocktail is low in calories, but it contains many valuable vitamins and macronutrients.
There is another reason why green smoothies are ideal for weight loss. They are very easy to prepare and you can always take them with you by putting them in a container, thermo mug or thermos. Thanks to this, healthy and balanced food will always be at hand.
Green detox cleansing cocktail
Regular consumption of green smoothies is a great way to cleanse the body of toxins and toxins and even get rid of excess water. However, in this case, there are two possible options for detoxing with a green smoothie.
You can combine green smoothies with a healthy and balanced diet based on low-calorie, easily digestible and low-fat foods. They can, for example, replace lunch or become an addition to a meal of lean meat, cottage cheese, fish or seafood. You can carry out such a diet for several weeks or even months, until a satisfactory result is obtained.
A green detox smoothie can also replace traditional meals for several days, which allows you to achieve an immediate cleansing of the body and even lose a few pounds of excess weight. Due to the fact that during a cocktail detox, the consumption of meat, fish, cereals and dairy products should be strictly limited, the duration of this diet should not exceed 7 days. Longer use of only green smoothies can rob many of the valuable ingredients found in other food groups.
Things to remember when drinking smoothies
Replacing a full meal with a green smoothie is not recommended, for example, in case of diabetes, problems with the liver, stomach or intestines, therefore, in case of doubt, it is worth consulting a doctor or nutritionist. However, including green smoothies in a varied diet is definitely worth it. Their influence is invaluable!
You should also change the green leaves used for the cocktail from time to time, especially if you have problems with kidney stones. Green leaves, such as spinach, contain oxalates, which can be harmful to the body in large amounts. In addition, each green plant contains certain nutrients that are worth giving to the body.
green cocktail effect
The inclusion of green smoothies in the diet will only benefit the body. Due to the fact that green vegetables are a source of many vitamins, fiber and nutrients, the following effect can be expected:
strengthening the body - green leaves in cocktails cleanse, nourish and alkalize the body, and vitamin C, contained in vegetables and fruits, strengthens the immune system and protects against various diseases.
dose of energy every day - a combination of fresh vegetables and fruits in the form of a nutrient fluid will give the body energy in the morning or during the day; to increase the refreshing effect, you can add sour fruit or lemon juice, and in the summer before drinking, put the drink in the refrigerator for a few minutes or put a few ice cubes in it.
weight loss and cleansing of the body - using green smoothies and leading a healthy lifestyle, you can cleanse the body of toxins and lose unnecessary pounds; detoxification of the body will positively affect the condition of the skin.
Green smoothies can be successfully paired with a variety of foods – not just fruit, bran or cereal, but also a protein supplement, for example – to create a pre-workout meal.
They provide the body with all the necessary vitamins, minerals, fiber and valuable phytochemicals. All these elements in a concentrated form ensure the health of the body as a whole and individual organs. Green smoothies are an extremely high dose of chlorophyll, enzymes, phosphorus, iron, magnesium, potassium and vitamins A, C, E, K and B, which have a huge impact on the normal functioning of the body.
How to make green vegetable smoothies
When adding green smoothies to your diet, there are a few very important rules to keep in mind, especially if you want to make a delicious smoothie, not a herb-flavored drink.
When preparing a cocktail, one should try to observe the optimal proportions: about 40% green vegetables and about 60% ripe fruits. This will make the cocktail not only healthy, but also tasty.
Green leafy vegetables (spinach, parsley, lettuce, cabbage, arugula sorrel, Chinese cabbage) should be combined with other green vegetables (cucumber, celery, broccoli,) as well as fruits and water.
It is better to choose those fruits that have a creamy texture, which makes the cocktail more velvety, such as avocado, banana, mango or strawberry. In the spring-summer season, it is worth freezing the banana first, and then adding it to the cocktail to make it even more fluffy and cool.
But you can choose other fruits and berries, such as peaches, nectarines, blueberries, apples, pineapples or pears - their natural sweetness neutralizes the bitter aftertaste of green vegetables. But we must remember that apples can form foam, so do not add them in large quantities.
When choosing ingredients for a cocktail, one should take into account not only individual taste preferences, but also the seasonality of vegetables and fruits - it is definitely better to use fresh products rather than frozen ones.
It is also worth adding grains and seeds to the drink, such as flaxseed, chia seeds, oatmeal, buckwheat, millet or bran, especially if a green smoothie is to replace a meal or saturate for a long time. Such carbohydrates will give extra energy in the morning or afternoon.
Flaxseed is a great addition, it is a source of essential unsaturated fatty acids. Herbs are also valuable ingredients: basil, mint, lemon balm, rosemary.
The taste of a green smoothie can be improved with honey, ginger, cinnamon or lemon. Lemon will not only soften the bitter taste of green vegetables, but also improve the absorption of iron.
Not every green smoothie needs to be mixed with water or other liquid, however, lack of water can cause the smoothie to not be smooth enough.
You should definitely add a little soy, almond or coconut milk to the cocktail. Not only do they taste good, but they also have added nutritional value.
You also need to properly prepare the vegetables for mixing and arrange them in the mixer. It is worth getting rid of the tough and fibrous stems of green vegetables and cut them into small pieces. When loading ingredients into the machine, it's best to start with green leaves as they mix more easily and are less likely to oxidize.
Smoothie Recipes
Green smoothie recipes are endless. The only limit is fantasy. Here are a few smoothie recipes that can be enjoyed on their own or as a complement to a healthy meal.
Cabbage, orange, banana and chia seeds. The combination of these ingredients will energize and inspire you to action.
Watermelon and basil. This is the perfect recipe for a refreshing green lemonade, which is especially good in summer with the addition of ice cubes.
Spinach, lemon, fennel and spirulina with grapefruit juice. A nutritious green smoothie suitable for any season and day.
Avocado, spinach, banana and orange. Delicious, satisfying and slightly refreshing, can replace one of the dishes.
Arugula, lemon, lime and tangerine. A refreshing cocktail that eliminates excess toxins.
Spinach, ginger, orange and apple juice. Especially good at the beginning of the day when it is difficult to wake up. Apple juice must be freshly squeezed.
Kiwi, spinach, chia seeds, coconut milk, banana. This is not only a big dose of energy in a glass, but also omega-3s and calcium.
Kale, mango, celery, lime, matcha tea and coconut water. The perfect cocktail instead of regular tea.
Banana, pear, lime, celery, ginger, spinach, wheatgrass juice. Delicious and refreshing drink of rich green color.
Almond milk, banana, spinach, lemon. Milkshake with fruits and vegetables.
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