Green drinks, smoothies and salads are options for jump starting your healthy eating habits. So in today's article, letís take a look at smoothies. Smoothies can actually provide you with antioxidants, minerals, vitamins and proteins. Did you know that in order to have a nutritious and healthy smoothie, there are a few basics to follow?
Let's take a look at some Smoothie Do's and Don'ts:
1. Don't throw everything into your blender. By using this method, you run the risk of stacking calories and sugar into your smoothie. What you though would be healthy, is now a drink that will give you unhealthy results.
Do measure your ingredients. This will keep your stats in check as well as a liquid-to-solid ratio. Too much liquid and your smoothie is thin. Not enough liquid and youíll be spooning your smoothie like ice cream.
2. Don't always go for the Kale. I love kale in my drink, however, because itís a bitter green, youíll often have a tendency to add too much sweeter to compensate for the bitterness.
Do Add Spinach instead. Spinach is a great starter green for smoothies. Once your taste buds have gotten used to having greens in liquid form, then you can branch out to other greens such as kale and parsley.
3.Don't always look for sweet smoothie recipes. We often look for sweeteners to add flavor and taste to our smoothies. Look to other ingredients instead.
Do look for herbs, spices and extracts to sweeten and flavor your drink. Agave, honey and maple syrup are excellent ingredients for sweetening your smoothies. Fresh ginger adds a warming touch to your drink, while sriracha will bring on the heat.
4. Don't always look to add protein powders. Did you know that protein powders are full of highly processed ingredients that are more suitable for bulking you up?
Do try nut butters, flaxseed and chia seeds. These are natural sources of protein that can help sustain your energy throughout the day.
5. Don't drink a second serving. If you're using smoothies as a meal replacement, don't take on a second serving. Instead ...
Do add ingredients that are rich in fiber. Avocado's and oats can fill the bill here. They are both a great source of fiber, as well as quinoa.
Blending The Perfect Smoothie
Liquid ingredients should go in the blender first. This sets the foundation for blending and not causing clumps in your smoothie.
Next add your soft ingredients and blend for 20-30 seconds.
Add ice or other solid ingredients gradually as the blended mixture is flowing. Most blenders have a removable cap so this shouldnít be a problem.
Go Dairy Free!
Donít like or canít handle dairy in your system, there are a few alternatives.
Coconut milk can be found in a light canned version or go for the smooth dairy case kind that has less sweet coconut flavor and body.
Almond milk is nutty and toasty with slightly bitter undertones. I has natural thickening agents like lecithin and carrageenan for body.
As you can see, you can get your nutritional plan off to a healthy start just by introducing smoothies into your regimen. That's it for this week.
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