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    Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health!
    Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health!
    Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health!
    Ebook218 pages1 hour

    Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health!

    By Oxmoor House

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    About this ebook

    102 delicious fresh ways to drink to your health!

    Smoothies, shakes, and juices can be a delicious and easy way to add more fruits, vegetables, and whole grains into your diet. Now, with Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health, we provide you with over 100 recipes for delicious, easy-to-make healthy drinks. It's not all kale and spinach (although we've got those too): Try unexpected, and easy-to-find mix-ins to create yummy Peanut Butter-Banana Milkshakes, Fuzzy Navel Smoothies, Almond-Tahini Shakes, Passion-Peach Smoothie, and many more. We also include lots of how-tos such as ways to go dairy free, the best ways to blend, how to make treats naturally sweet, and our six smoothie does and dont's. Full nutritional information helps make it easy to prepare all of these drinks no matter what your goal is. Packed with practical tips, Healthy Smoothies also includes recipes for vegans and those who are sensitive to dairy, gluten, and other ingredients. Now you can drink up-and feel great-with help from Healthy Smoothies!
    LanguageEnglish
    PublisherLiberty Street
    Release dateFeb 17, 2017
    ISBN9780848755195
    Healthy Smoothies: Delicious Fresh Ways to Drink to Your Health!

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      Book preview

      Healthy Smoothies - Oxmoor House

      Copyright

      1 Smoothie Basics

      Smoothies are a wonderful option to help jump-start healthy eating or reboot your diet, packing in multiple servings of fruit or vegetables (or both) in every serving. Plus, making smoothies at home—instead of buying from a local smoothie shop—not only saves you money, it lets you use ingredients you feel good about and customize each drink to your tastes.

      Six Smoothie Dos and Don’ts

      With the right blend of ingredients, a smoothie can be a nutritional powerhouse—full of antioxidants, minerals, vitamins, and protein. But a few misguided add-ins can leave you with a high-calorie, sugar-laden dessert that’s anything but the healthy drink you had envisioned.

      1. DON’T: Throw everything into the blender.

      It’s easy to treat a smoothie as a free-for-all, tossing in handfuls and drizzles of various ingredients, but this carefree method is an easy way to add calories, sugar, and fat to your drink with surprisingly unhealthy results.

      DO: Measure your ingredients.

      Measuring ingredients will keep the nutrition stats in check, while also ensuring a good solid-to-liquid ratio.

      2. DON’T: Reach straight for kale.

      We’re all about adding greens to our smoothies, but don’t dive into kale right away. It’s a bitter green, and if you start there, you may be tempted to add in too much sugar to compensate.

      DO: Start with spinach.

      It’s easy to mask the flavor of spinach, making it the perfect choice for green-smoothie starters. Once you’ve acquired a taste for greens, then begin branching out to more assertive kale or parsley.

      3. DON’T: Drink a second serving.

      If you’re using a smoothie as a meal replacement, it’s natural to think you’ll need a larger portion, but even if you’re only adding more fruit, the calories and sugar can creep up quickly.

      DO: Add fiber-rich ingredients.

      To keep you feeling full long after your smoothie, try adding ingredients with staying power, such as avocado or oats. Both are great sources of fiber.

      4. DON’T: Resort to sweet.

      If you’re looking to add more flavor to your smoothie, don’t immediately turn to sweeteners.

      DO: Branch out.

      Herbs, spices, and extracts can make a world of difference. Fresh grated ginger adds a warming touch, while Sriracha brings a little heat.

      5. DON’T: Pour in protein powder.

      Protein powders are often filled with highly processed ingredients that are more suitable for bulking up, so read the label to be sure you know what you’re buying.

      DO: Try nut butters, flaxseed, or tofu.

      Use natural sources of protein instead to help sustain your energy throughout the day. A small dose of peanut butter or a tablespoon of flaxseed is a healthy way to add protein to a smoothie. Silken tofu is another great option and blends easily with other ingredients.

      6. DON’T: Double the batch.

      If you want to make more servings, don’t double up on the ingredients—you may overfill the blender and have trouble getting a smooth consistency.

      DO: Work in batches.

      Ingredients need adequate space to blend, ensuring smooth results in the blender and less frustration for you. Similarly, if you want less, don’t try to downsize the recipe; you may not have enough ingredients in the blender for it to process properly. Instead, follow the recipe and freeze the leftovers.

      Make Treats Naturally Sweet

      The key to sweetening a smoothie or drink naturally is to find ingredients that dissolve well. Some sweeteners boost flavor and texture.

      » Concentrated juice: Frozen fruit juice concentrate allows you to add flavor, sweetness, and texture at the same time.

      » Honey: Although slightly higher in calories than sugar, honey is sweeter, meaning you can use less. Be sure to taste the honey before you use it in your smoothie or drink: Intense honey might overwhelm the other ingredients.

      » Maple syrup: Maple syrup is available in different grades—the lighter the color, the milder the flavor. Whichever you buy, be sure the label says pure maple syrup because syrups labeled maple flavored are usually a mix of corn syrup and artificial flavoring.

      » Simple syrup: Simple syrup, made of equal parts sugar and water, is the best way to use granulated sugar in a drink. It’s dissolved, so graininess won’t be an issue.

      How-to: Blend a Smoothie

      Making smooth smoothies and velvety shakes isn’t as easy as it might seem. Some ingredients can leave behind chunks or get caught under the blades in your blender. Follow this general technique to create luscious smoothies and shakes:

      » Liquid ingredients should go in the blender first, closest to the blades. This allows them to swirl inside the blender and incorporate all of the other ingredients, preventing clumps and chunks.

      » Add the next softest ingredients. Blend 20 to 30 seconds before stopping to scrape down the sides of the blender to make sure everything is mixing evenly.

      » Add ice or other solid ingredients gradually as the blended mixture is flowing. Most blenders have a removable cap in the lid that allows for easy (and safe) access while blending.

      Go Dairy-Free

      If you can’t do dairy or simply want to avoid it, don’t let that limit you. Try these milks as alternatives to cow’s milk in recipes.

      » Soy milk: Most soy milks have added thickeners to get that rich, milk-like consistency—the benchmark for dairy substitutions. It is mildly nutty and creamy with a vegetal note.

      » Hemp milk:

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