Dietary regulations by experts and scientists around the world have always highlighted the fact that more and more fruits and vegetables should be consumed every day. To fulfil dietary requirements, even the World Health Organization (WHO) says that a number of colourful and seasonal fruits and vegetables should be added to your diet. And, one of the best ways to do so is with smoothies packed with a variety of ingredients.
For those unaware, smoothies are simply a smooth blend of fruits, vegetables, nuts, seeds, grains, herbs and more with a liquid base of yoghurt or milk. Loaded with plenty of foods that are loaded with nutrients, smoothies are now celebrated around the world as healthy meals in a single jar or bowl. Smoothies are so popular today that October 3 every year is observed as Global Smoothie Day by people around the world.
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Wondering how to celebrate Global Smoothie Day with the healthiest smoothies in the world? Here are some incredibly easy tips you can follow.
Pick A Healthy Base
At the very core of the perfectly healthy smoothie is the base liquid, which is usually made with yoghurt or milk. However, to make it healthier, you should avoid using sweetened or flavoured yoghurts as these are likely to contain artificial sugar and preservatives. Instead, opt for plain yoghurt, preferably homemade ones. Skipping the yoghurt and using almond milk, coconut milk or soy milk can not only make your smoothie vegan but also healthier.
Get Fresh Ingredients
If you are new to making smoothies, a trick to keep in mind for healthy smoothies is to avoid canned or dried fruits and veggies. You might think you are adding to the nutritional value of the smoothie, but actually using canned or dried foods will increase the amount of sugar you use, making the entire smoothie much unhealthier. So, use fresh fruits and vegetables in season instead.
Incorporate Variety
Smoothies are the easiest way to get a nutrient-dense meal in a jar or bowl, so adding a lot of variety of ingredients to your smoothies can make it healthier. While most people gravitate towards sweeter fruits and vegetables like carrots and beetroot, you should also add plenty of green leafy vegetables like spinach, lettuce and even fenugreek. Don’t shy away from trying cucumbers, avocados and even gourds like lauki from time to time, especially if you are on a raw food diet.
Check The Protein Factor
While using high-quality yoghurt and plant-based milks can certainly provide you with some amounts of proteins, it is simply not enough if you want to make a healthy smoothie. Adding more protein to the smoothie is pretty easy and can be done with the simple addition of plenty of nuts and seeds. Almonds, cashews, sesame seeds, peanuts, flaxseeds, etc should definitely be added, along with oats and bran if you can get them.
Freeze Your Food
A lot of people tend to add ice cubes or ice to thicken and chill the smoothies. However, this adds the water content of the smoothie, making it runnier and less flavourful. So, you might like the taste at first, but as the ice melts, you will find the flavour disintegrating—which can cause you to add more sweeteners. Instead, the easiest thing to do is chop up fresh fruits and veggies and chill them before adding them to the smoothie blend.
Keep A Sugar Check
If you are keeping a check on your sugar intake—and you really should with liquid diets—then you should know that sugar can sneak into smoothies pretty easily. Fruits, nuts and seeds already have plenty of natural sugars, and so do most vegetables like carrot and beets. So, a smoothie packed with these ingredients don’t necessarily need extra sugar, even if it is from honey, maple syrup or even jaggery. So, be mindful of the sugar content in your smoothies.
Watch The Consistency
Getting a thick and luscious smoothie can be a challenge, especially if you are focused on making it a healthy one. Many people tend to use xanthan gum and other such ingredients to make the smoothies thicker, but to make truly healthy smoothies, you should instead rely on coconut milk, oats or bran. If your smoothie is too thick on the other hand, thin it down with some dairy-free milk instead of using water.
Enjoy While Fresh
Freshly whipped up smoothies are considered to be the healthiest as they are potent sources of vitamins, minerals and antioxidants that have broken down and are easy to digest. But if you store the smoothie in the refrigerator or let it get old, it is not only likely to lose flavour but also cause a degradation in the nutrient content. Plus, smoothies can also spoil pretty quickly if not consumed within an hour or two of making them. So, consume your healthy smoothie while fresh.