Smoothies are a perfect way to meet your everyday fruit and vegetable requirements and get the most important vitamins and minerals contained in them – quickly, easily and (if prepared well) very tasty.
For a perfect smoothie you will need four main ingredients: leafy greens, fruits, nuts or seeds and water.
Here are the five steps for making a perfect smoothie:
Step 1 – Add Leafy greens
Leafy greens are undoubtedly one of the healthiest foods with high energy content. They are rich in amino acids, easily digestible sugars, enzymes, minerals, vitamins, fiber, chlorophyll, organic water and other beneficial substances.
Leafy greens are also vital to the recovery and detoxification of the body.
Choose one or two from the following list and add them to the blend. The amount should not exceed 50% of the total mix.
Some examples for leafy greens are:
Collard Greens, Swiss Chard, Kale, Romaine, Spinach, Spring Greens
Step 2 – Add Fruits
Fruits are important sources of many nutrients, including potassium, fiber, vitamin C, folic acid, and others.
Not only they are very tasty, but it is proven that people who eat fruit as part of an overall healthy diet have a reduced risk of most chronic diseases and are less susceptible to colds.
Choose up to three fruits from the list to equal 50% of your blend.
Here is a list of the best fruits you can use:
Step 3 – Add Nuts/Seeds
Nuts and seeds are an irreplaceable food in every healthy person’s diet. They contain a lot of fibers, vitamins, minerals that are vital to the body. They are also the main source of proteins and carbohydrates in the smoothie.
Add ¼ cup of any nuts or seeds you choose in the blend. For a better taste you should stick to only one choice of nuts for the current smoothie.
Here is a list of some of the healthiest nuts and seeds:
Almonds, Cashews, Walnuts, Chia Seeds, Flax Seeds, Hemp Seeds, Pumpkin Seeds Sunflower Seeds, Sesame Seeds. (Bonus: Goji berries, Acai Berries)
Step 4 – Add Water
Add water to the mix. The perfect quantity varies depending on the water content in your fruits, but the main rule is this: The water should be just enough to cover all the ingredients in the mix. If you want your smoothie cold – add a couple of ice cubes in the mix.
Step 5 – Blend
You are ready to blend your perfect smoothie.