Fruits and vegetables five times a day - that's the recommendation for a healthy, balanced diet. At the same time it is also a challenge. Smoothies offer a healthy alternative. They can either be bought in the supermarket or they can be prepared simply and wholesome at home. All you need is fresh fruits and vegetables, yogurt or buttermilk to taste, olive oil, sugar and a blender. Suitable is any fruit and vegetables that you can eat raw. The smoothies get their creamy consistency from ice cubes, yogurt or buttermilk.
Power and vitamins
Ginger is known for its invigorating and digestive action and exceptional taste sensations. For a small piece of peeled ginger through a garlic press and puree this with the juice of three oranges, an apple, two kiwis and a mango. That makes for a perfect start to the day.
Create another fancy taste with
- a little ginger
- a lemon
- two grapefruits
- four lychees
- fresh mint
All ingredients pureed make a fresh smoothie, which is also ideal as an aperitif.
Health with recipe
Beetroot contains many important vitamins and a high content of folic acid, which the Formation of red blood cells promotes. The optimal basis for a healthy smoothie. You will need:
- two medium-sized tubers fresh beetroot
- two carrots
- two oranges
Puree the peeled beetroot and carrots with the juice of the oranges. This blood purifier promotes your energy and performance.
The perfect awake-maker is a smoothie from persimmon fruit and vegetables. For this you need:
- an overripe persimmon
- a red pepper
- four little tomatoes
- the juice of an orange
- one tablespoon of horseradish
Puree these ingredients and enjoy with a fresh mint leaf. With a few drops of olive oil, the body can best absorb and store the vitamins.
Summer time is berry time
Starting with fresh strawberries and redcurrants, sweet raspberries, blueberries and blackberries are the perfect foundation for healthy, delicious smoothies.
For one Strawberry smoothie do you need:
- a handful of strawberries
- two oranges
- a banana
- a pear
- a tablespoon of honey
Puree all the ingredients and decorate the smoothies with a strawberry and a sheet of fresh mint.
What you do not find easily in the supermarket is one Smoothie with rhubarb. Rhubarb is a perfect match with strawberries: Stir fry rhubarb into two small slices of 300 ml of apple juice until soft. Puree with 200 grams of strawberries, a banana, an apple, a tablespoon of maple syrup, a sheet of fresh basil and four tablespoons of crushed ice.
Creamy pleasure with yoghurt and buttermilk
Smoothies can also be made with yogurt or buttermilk. That makes them creamier in their consistency. A true one vitamin bomb create:
- 1 pomegranate
- 2 pears
- 2 teaspoons honey
- 1 pinch of cinnamon
- 2 tablespoons of lemon juice
- 4 leaves lemon balm
- 150 g of yogurt
Juice for that pomegranate with a lemon squeezer and puree the remaining ingredients.
Refreshing with a sour note is one Smoothie with redcurrants, Mix a large handful of red and black currants with half a pineapple, 150 ml of buttermilk, 2 tablespoons of honey and 4-6 ice cubes. This is something for the eye and for the taste: 150 g of raspberries and blueberries and 150 g of yogurt combined with a tablespoon of brown sugar and a splash of lemon juice make a refreshingly tasty power smoothie.