Healthy Fitness Meals And Drinks: 600 Delicious Healthy And Easy Recipes For More Vitality
or vegetable portions into our system.
A smoothie is portable and you can drink it on the way, which means there are no excuses to miss breakfast again. The preparation of smoothies and juices is a good way to consume fruit or vegetables that are slowly coming to the end of their lives. Some of these recipes can even be eaten as desserts.
But let us not forget that the most important advantage of everything we eat or drink is enjoyment. There is hardly anything better than drinking the nectar of sweet-scented fruits. Have you ever drunk the juice of freshly squeezed apples? I'm telling you, there's nothing sweeter. An apple is simply everything: crunchy, dry and sweet, but even if apples can be difficult to digest as fruit, they slip down easily as juice. Delicious!
Equipment
Mixer or smoothie maker
It is very important to buy a good mixer if you want to prepare a smoothie. Try to find one that has an ice crusher function, as this will help you make frozen cocktails or viscous and ice-cold drinks. Smoothie makers are a great concept and do the job well, but are more of a gimmick and standard mixers often have more power. Hand mixers can be used for the simpler fruit smoothies, but are not comparable to those with the ice crusher function.
Centrifugal juicer
Juicers are available in different qualities and designs, but the best you can get is a professional level centrifugal juicer. They produce a finer juice and remove more pulp, but get the best out of the fruit or vegetables you put in. The cheaper compact juicers are great for people with a smaller budget, but if you're serious about juicing, I'd like propose to spend the money on better quality.
Citrus juicer
Even though you can juice citrus fruits in a centrifugal juicer when you peel them, it's important to have a citrus juicer handy when you only need a little citrus juice and don't have to use the larger appliances.
Glasses with lids and portable cups
A covered glass or portable cup can be kept in the fridge to store juices or smoothies you can't drink, or you can use it to take a freshly made smoothie with you.
Resealable plastic bags
Chop up your fruit the evening before and put it in a resealable plastic bag into the freezer. The next day, pour the frozen fruit directly into the mixer with some yoghurt or juice and process the whole thing for an icy, soft drink.
Measuring spoon
The use of measuring spoons guarantees that you add the right amount of each ingredient to your drink to ensure that you balance the taste perfectly.
Ice cream scoops
It's good to have an ice cream scoop handy to make it easier to shovel ice or frozen yogurt for the icier drinks.
Simple Smoothies
Smoothies are sweet mixed drinks made from fresh fruit. The possible combinations of fruits are endless and this chapter will inspire you to try dozens of them. Fruit doesn't have to be the only ingredient - some of these recipes include milk or yogurt to make the drink thicker and more satisfying.
Peach and Raspberry Smoothie
This classic combination is based on the sweetness of a ripe peach to make it taste incomparable - but make sure the peach is not overripe, otherwise it will have an unpleasant taste.
Ingredients (1 serving)
1 peach, pitted and quartered
120g raspberries
120g plain low-fat yoghurt
60ml milk
How's it done?
Pour all ingredients into a blender. Mix for 1 minute or until completely smooth. Pour into a glass and serve immediately.
Banana Strawberry Smoothie
This is a seriously rich yet healthy smoothie that has become a classic because the sweet aromas of banana and strawberry are perfectly matched.
Ingredients (1 serving)
1 Banana, peeled and quartered
240g strawberries, de-stemmed
120g simple low-fat yoghurt
60ml milk
How's it done?
Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.
Strawberry-Apricot-Smoothie
This smoothie goes down like oil and tastes creamy and delicious. It's one of those classic combinations that always inspire.
Ingredients (1 serving)
120g strawberries, de-stemmed
2 Apricots, halved and pitted
120g simple low-fat yoghurt
60ml milk
1 teaspoon honey (optional)
How's it done?
Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.
Plum and Passion Fruit Smoothie
This combination gives a delicious creamy smoothie with of a wonderful color.
Ingredients (1 serving)
3 red or purple plums, halved and pitted
2 passion fruit flesh, sifted
120g simple low-fat yoghurt
60ml milk
How's it done?
Pour all ingredients into a blender. Mix for 1 minute or until the mixture is smooth. Pour into a glass and serve immediately.
Mango and Passion Fruit Smoothie
The bitter taste of the passion fruit penetrates the rich sweetness of the mango and brightens the effect of this aromatic smoothies.
Ingredients (1 serving)
1 medium mango, seeded, peeled and cut into pieces
flesh of 2 passion fruits
120g plain low-fat yoghurt
120ml milk
How's it done?
Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass. If desired, sprinkle a few passion fruit seeds over the smoothie and serve immediately.
Blackberry Raspberry Smoothie
The deep purple colour of this smoothies is magnificent.
Ingredients (1 serving)
240g blackberries
120g raspberries
120g simple low-fat yoghurt
60ml milk
1 teaspoon honey (optional)
How's it done?
Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.
Blueberry and Strawberry Smoothie
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