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Smoothies – fruit and vegetables in drink form

We are supposed to eat five portions of fruit and vegetables a day, as recommended by nutritionists. Anyone who does not happen to be a vegetarian or vegan will know just how hard that is.Sometimes a smoothie can replace one or two portions of fruit and veg a day. One or two handfuls of fruit and veg can easily be incorporated with tasty results. Even outright vegetable haters can gain something from this kind of consumption. And especially in summer, there is a wide range of fresh fruit and veg on offer.

Which fruit and vegetables are suitable?

Almost all kinds of fruit are suitable for smoothies. Bananas are always a good base as they provide creaminess and sweetness. Any berries, mangos, peaches, melon, kiwi fruit and pineapple are suitable, as well as apples and pears. Anyone just starting out with smoothie culture should initially keep the proportion of fruit high and cautiously proceed towards a mixing ratio of 50:50 with vegetables. As for the vegetables, whatever is in season is welcome.Beetroot, carrots, cucumber, lettuce and spinach not only provide a wonderful colour, but also supply secondary phytochemicals, vitamins, minerals and fibre. It is recommended to add a little fat such as rapeseed or linseed oil or in the form of avocado or nuts so that fat-soluble vitamins can be absorbed better by your body.

Superfoods bring variety

For the liquid, you can use fruit juices but also water, milk, plant-based drinks, yoghurt or green tea.

Spices such as vanilla or cinnamon and herbs such as mint and basil provide even more variety. Figs, dates or honey bring extra sweetness. Oats add valuable proteins. For the advanced, you can even stir in some so-called superfoods such as acai berries, spirulina, matcha powder, goji berries or chia seeds.

As you can see, the possibilities for blending are almost endless. As a rule of thumb: three to five ingredients per smoothie are sufficient to obtain a tasty blend.


Source: Rüdiger Lobitz, www.bzfe.de