Benefits of homemade berry smoothie
A berry smoothie not only helps to overcome excess weight: despite its low calorie content - only about 70 kcal per 100 ml of product, it has enormous benefits:
Saturation of the body with minerals and vitamins
Smoothies made from strawberries, currants, raspberries and other berries will provide you with a full range of these substances. In addition, berry smoothies are full of antioxidants that fight free radicals, which are responsible for early aging and the development of serious diseases.
Berry antioxidants cleanse the body of toxins and waste deposits (especially in fatty tissues) and rejuvenate skin cells and the entire body. Therefore, to preserve youth and health, it is recommended to include fresh (thawed) berries in your diet every day.
Acceleration of metabolism
Containing fruit acids, berry smoothies help increase appetite, speed up metabolism and improve digestive function. Thanks to them, the body gradually gets rid of fat deposits.
Cleansing the body
Pectin and fiber elements contained in berries free the intestines from deposits of feces and remove harmful cholesterol.
And it doesn’t matter what berries you use to make a smoothie - fresh or defrosted: they will all bring you the same benefits.
And if you want to make a berry smoothie more nutritious, mix the berries with fruits, natural yogurt, curdled milk, kefir or milk. A smoothie with honey is very good for a snack.
Nutritional value of berry smoothie
The nutritional value of a berry smoothie is 50-70 kilocalories per 100 milliliters, depending on its components, that is, this dessert is low-calorie and can be consumed even by those who are obese and want to lose weight.
A berry smoothie is made from any fresh or frozen berries, blended in a blender along with ice and other fruits, as well as yogurt, milk or kefir. You can prepare a vegetarian smoothie consisting of berries and fruit juice, or you can make a thick smoothie based on various berries, kefir and even cottage cheese. This cocktail can have a thick consistency; for this purpose, ice is added to it, which, when whipped in a blender, gives thickness. In winter, a cocktail can be prepared using a variety of fruits with the addition of berries, but without ice.
Fresh and frozen berries are extremely beneficial for the body. Some types of berries, for example, currants, raspberries, strawberries, contain almost the full range of vitamins and minerals necessary for the full functioning of the body. In addition, they contain many antioxidants, which helps cleanse the body and rejuvenate it at the cellular level. Doctors recommend eating fresh berries daily to preserve youth for many years.
In addition, berries contain many fruit acids, which increase salivation, improve digestion and speed up metabolism. Frequent consumption of berries promotes gradual healthy weight loss without compromising your health. In addition, berries contain a lot of fiber and pectin, which effectively cleanse the blood of cholesterol and the intestines of toxins.
To increase nutritional value and improve taste, milk, kefir or natural unsweetened yogurt are often added to smoothies. These dairy products also tend to improve digestion and provide vitamins and minerals. And most importantly, it is a source of calcium, which is vital for the growth and development of the body, as well as the normal functioning of the nervous system.
Since berries often have a sour taste, smoothies are sweetened with sugar. If you don't want to gain extra weight, we recommend that you replace sugar with honey or not sweeten your smoothie at all. A sweet smoothie should be consumed for breakfast or as a light and healthy snack. A smoothie without added sugar or honey can easily replace a light dinner without any harm to your figure.
Berry smoothie: a selection of recipes
You can prepare smoothies only from berries or add various fruits to them by blending fruit and berry raw materials using a blender. We suggest preparing them according to the following recipes, which even children can master.
Blackberry and cranberry smoothie
Ingredients
- Cranberries – 150 g;
- Cranberry juice – half a glass;
- Blackberries – 170 g;
- Natural yoghurt - 300 ml.
Beat all ingredients thoroughly in a blender, mixing them together. Pour the smoothie into glasses and serve immediately.
Blueberry and blueberry smoothie
Ingredients
- Blueberries – 150 g;
- Blueberries – 150 g;
- Dates – 10 pcs.;
- Orange – 1 pc.;
- Walnuts – 30 g.
How to make a berry smoothie
To make a healthy smoothie with berries, follow a simple recipe:
- Load the blender with dates, pits removed, blueberries, blueberries and nuts.
- Add orange slices, peeled, partitions and seeds.
- Beat the fruit and berry raw materials thoroughly.
Pour the dessert into glasses and serve.
Raspberry smoothie
Ingredients
- Thawed or fresh raspberries – 250 g;
- Granulated sugar - 1.5 tablespoons;
- Yogurt – 1 glass.
How to make raspberry smoothie
To prepare a smoothie with yogurt and raspberries, follow these steps:
- We wash the raspberries with water, removing the stems. If it is defrosted, use it as is.
- Place all ingredients in a blender and beat until smooth.
Pour it into glasses, put a few raspberries on top and serve.
Blueberry smoothie: recipe with kefir
Ingredients
- Granulated sugar – 1.5 tablespoons (or honey – 1 tablespoon);
- Low-fat kefir – 250 ml;
- Blueberries in any form - 200 g.
Beat the blueberries, washed and cleared of leaves and stalks (if they are fresh), in a blender with the remaining ingredients. Pour into glasses and, garnish with blueberries, serve.
Berry smoothie: recipe with green tea
Ingredients
- Natural honey – 70 g;
- Strawberries – 7 berries;
- Cranberry - 130 g;
- Blueberries – 60 g;
- Blackberries - 120 g;
- Banana – 0.5 pcs.;
- Green tea – half a glass.
How to make a smoothie with tea
To make a tea smoothie, follow the recipe:
- Brew green tea and wait until it becomes warm.
- Beat all ingredients in a blender until smooth.
Pour the mixture into glasses and serve immediately.
Berry smoothie with ice cream
Ingredients
- Raspberries – 80 g;
- Blueberries – 120 g;
- Strawberries – 150 g;
- Vanilla ice cream – 300 g;
- Granulated sugar – 20 g;
- Cranberry juice - 80 ml;
- Lemon juice - 25 ml;
- Mint leaves - for decoration;
- Crushed ice - to your taste.
How to make a smoothie with ice cream
To make a refreshing and incredibly delicious dessert, follow the step-by-step recipe.
We wash the berries with running water and blend all the ingredients except ice in a blender.
Add the desired amount of crushed ice and beat at high speed for 1 minute. Pour the smoothie into glasses, put a few mint leaves on top and serve.
Now you know the benefits of a berry smoothie and how to prepare it. Try all the recipes one by one to choose your favorite ones for the future.
Contraindications for use
Despite all the beneficial properties of the product, a smoothie cocktail in some cases can cause significant harm to health. It is not recommended to consume currant smoothie for the following diseases:
- gastritis during an exacerbation, especially if there is increased acidity of gastric juice;
- peptic ulcer of the stomach and duodenum;
- pancreatitis (except for periods of remission);
- liver damage;
- hemophilia;
- low blood pressure;
- recent strokes and heart attacks;
- tendency to food allergies.
Currant smoothie is a healthy and very tasty drink. To prepare it, not only red or black fruits are used, but also other ingredients. This allows you to diversify the taste of the drink. It should be used with caution: while the cocktail will bring a lot of benefits to a healthy person, if there are contraindications, it can be harmful.
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Video
Fruits and vegetables are the main source of vitamins and nutrients, so it is very important to include them in your daily diet. A juicy apple or a sweet banana can be eaten even during the working day, but kefir cocktails or freshly prepared smoothies will be more nutritious.
The beneficial properties of fermented milk products, and especially kefir as an antioxidant, have long been proven. It improves the microflora of the stomach and the overall tone of the body. We have collected for you excellent recipes for kefir smoothies for every taste.
Useful tips
Remember that 1 glass of kefir contains almost 20% of the daily value of calcium, so you should not get too carried away with kefir cocktails, especially if you are taking additional calcium. Smoothies can be given to children. This is an ideal way to introduce your baby to kefir. It is enough to supplement the fermented milk product with delicious berries, banana or cottage cheese - this will attract the child. Kefir smoothie can be supplemented with nuts and herbs. Nuts will be an additional source of protein, and greens will enrich the drink with vitamins.
The recipe for a smoothie with kefir is given in the video below.
Kefir is a popular drink for weight loss. There are many diets based on this fermented milk product. For especially aged people, a kefir mono-diet was developed. But, you must admit, losing weight with a glass of this healthy drink will sooner or later become uninteresting, the enthusiasm will disappear in a few days. Dont be upset. If your choice fell on this fermented milk product when losing weight, then pay attention to smoothies with kefir with the addition of a variety of delicious additives.
Smoothie with raspberries
Apples and pears go very well with raspberries. Therefore, smoothies with raspberries, apples and pears are very popular.
To prepare such a smoothie for weight loss you will need a glass of raspberries, one apple, one pear, 4-5 ice cubes, a glass of milk and a spoonful of honey. Apples and pears need to be peeled and cut into pieces. Then you need to throw all the ingredients into a blender and beat until a homogeneous consistency is obtained. Raspberry smoothie is ready!
Vitamin smoothie made from frozen berries and pomegranate juice
Ingredients:
- red currants – 50 g
- black currant – 50 g
- strawberries - 1 table. spoon
- pomegranate juice – 100 ml
- sesame – 1 teaspoon
- cinnamon – 2 pinches
Beat the berries with pomegranate juice, sprinkle with cinnamon and sesame seeds.
Smoothies made from frozen berries are easy to prepare, bright colors, light, good mood and maximum benefits. Cook according to the suggested recipes, and everything will be just fine!
Frozen smoothies: easy, simple and delicious!
I write about smoothies all the time, and LookBio was no exception. What if you'd like to make these green smoothies regularly, but you don't have time to search for recipes online or come up with your own combinations while standing in front of the refrigerator in the morning? Then frozen smoothies will help you - special fruit and vegetable preparations that you can prepare in advance and then use any time you come to enjoy a healthy natural drink!
Why is this even necessary?
Purely to make life easier! Frozen smoothies make life much easier for a busy person, whether he is a knowledge worker sold into slavery, vegetating in the office during the summer, a stay-at-home mom, or a freelancer.
Photo from hellonatural.co
If you want to quickly refresh yourself or cheer up, all you need to do is take out a bag containing all the necessary ingredients from the freezer, throw it into a blender, and voila!
What are green smoothies?
It's the same as the regular ones, plus greens! But seriously, a smoothie is a mixture of berries and fruits, crushed in a blender or mixer with the addition of liquid and ice.
Green smoothies usually consist of 40% greens and 60% fruits, but this is a flexible rule, so it is not forbidden to experiment and look for the flavor option that suits you personally.
What products are used for green smoothies?
Greens: chard, spinach, different types of cabbage (browncolour, kale, Chinese cabbage) and lettuce (romaine, etc.)
Fruits: berries (blueberries, blueberries, raspberries, strawberries), pineapple, mango, citrus fruits, avocado, pears, apples, bananas, melons, watermelon, etc.
Vegetables: cucumbers, celery, dill, tomatoes, carrots, beets, pumpkin puree, etc.
Liquid: water, coconut water, natural milk, non-dairy milk (coconut, soy, oat, nut), juice, tea, fermented drinks (kefir, kombucha, whey, etc.)
Nutritional Additives: Chia seeds, flax seeds, acai powder, maca powder, spirulina, wheat germ, cocoa powder, spices, whole nuts, etc.
How to prepare frozen green smoothies?
Buy groceries
For our purposes, you'll need a lot of ingredients, so to avoid going broke, you need to look for places where ingredients don't cost like a trip to the moon.
And, of course, you need to pay attention to the seasonality of fruits and vegetables.
Choose the right package
There are two options - you can buy special bags for frozen foods or regular bags with a “clasp” on top. Bags with a zipper on top are more convenient because they do not allow excess moisture and foreign odors to penetrate inside (and they are also reusable). The size of the bag should be such that it can accommodate a set of greens, chopped vegetables and fruits for one time. If you are going to prepare smoothies for several people, then increase the number of ingredients and the size of the package.
Photo from hellonatural.co
It's a good idea to put stickers on the bags that list the ingredients and the date so you don't forget when you froze the food. Remember that even in the cold, vegetables and fruits cannot be stored forever, so try to use them within a few months.
How to make a smoothie kit
Use proven recipes and the proportions of fruits or vegetables that you like. First, put the greens in the bag, and then the vegetables and fruits cut into pieces. For example, 2 cups of spinach leaves and 2.5 cups of fruit (pineapples, bananas, blackberries and blueberries).
Photo from hellonatural.co
It's best not to add flax or chia seeds to the bag because they may freeze to the bag and be difficult to remove. Unless you plan to completely defrost the bag before using it.
Experiment with shape!
Since the products will be crushed in a blender in any case, you can try freezing ready-made purees, for example, from bananas, mangoes, watermelon or melon. The greens can be chopped, added a little water and frozen in ice cube trays.
Some people don't like frozen greens, so you can make fruit and vegetable bags and add fresh greens!
Tell frost - no!
Before closing the bag, try to remove as much air as possible from it to avoid the formation of frost inside.
When it's time to cook...
When you decide to make a smoothie, take your smoothie out of the freezer, put it in a blender with a glass of liquid, and go! Greens will grind faster than fruits, so you may need a little more water than a fresh smoothie.
Experiment!
Examples of combinations of greens and fruits:
- Blueberry Banana: 1 large banana, 2 cups blueberries, 2 cups spinach.
- Banana with Berries: 2-3 cups mixed berries, 1/2 banana, 2 cups spinach.
- Pineapple with Blueberries: 1/2 banana, 1 1/2 cups pineapple, 1/2 cup blueberries, 2 cups spinach.
- Pineapple with Banana: 1 large banana, sliced, 2 cups chopped pineapple, 2 cups spinach.
- Kiwi with Watermelon: 1 chopped kiwi, 1 cup chopped watermelon, 1 cup grapes, 2 cups spinach.
- Melon with berries: 1 cup melon, 1 1/2 cups mixed berries, 2 cups spinach.
You can find out more recipes in our articles under the tag “smoothie week”!
Source: Lindsey Johnson
Cherry Banana Smoothie
It is very important that the drink is not only tasty, but also has a presentable appearance. This is exactly what the next berry smoothie will be, the recipe for which we will give here:
- Brew chamomile tea - for the cocktail we will need 50 ml.
- Peel the banana, cut it as desired and place it in a bowl.
- Mix the fruit with tea until smooth.
- Mix 100 grams of canned cherries with one teaspoon of sugar, and then grind it to a puree.
- Take a clear glass and layer the smoothie into it, alternating between banana and cherry.
Garnish the finished drink with whole berries and banana slices. Serve the cocktail to the table, decorating the glasses with straws.
