What is a smoothie? Benefits, dangers, types and recipes

Diet smoothies for weight loss

So, if you want to make diet smoothies, then you should keep the following in mind:

  • For cooking it is better to use not only fruits, but also vegetables. Among vegetables, pay attention to beets, celery, cabbage, carrots, cucumbers, pumpkin, bell peppers, broccoli, zucchini, leeks and others.
  • You can also add one teaspoon of fiber powder to your smoothie to enhance the cleansing effect. Some people prefer to add bran, this is a completely acceptable option. But you should be careful with such additives so as not to harm yourself. If you are not sure, it is better to start with half a teaspoon.
  • Since this is a dietary drink, such a drink should be prepared with skim milk or yogurt or with plain filtered water.

Since you know the basic basis for preparing a dietary smoothie, we will offer several recipe options that can be easily and quickly prepared at home.

  • a portion of filtered water + half a beet + 2 stalks of celery + half a banana + a handful of greens.
  • a portion of filtered water + 1 medium carrot + 100 grams of pumpkin + 1 banana + 1 tablespoon of honey.
  • a portion of filtered water + cucumber + 2 kiwis + a handful of greens + a stalk of celery.
  • a portion of filtered water + carrots + 3 broccoli florets + 1 apple + a handful of spinach
  • portion of filtered water + cauliflower inflorescence + pineapple + handful of greens

PP sandwiches with avocado and spreading paste

Doctors' advice: how not to harm yourself

Doctors' opinions about the benefits and harms of smoothies are ambiguous. Some doctors advocate switching to eating chopped raw vegetables. Others, on the contrary, are categorically against it. Opinions agree on one thing: if you have chronic diseases of the gastrointestinal tract, you should be extremely careful when introducing smoothies into your diet.

  1. This change in diet may help the passage of gallstones.
  2. Children are strictly prohibited from eating smoothies alone, otherwise they may develop muscular dystrophy.
  3. Smoothies are healthier than juices because they contain slightly more calories, and the stomach perceives them as a more complete meal.
  4. A smoothie cannot replace taking vitamin and mineral complexes.
  5. In the presence of chronic gastritis and intestinal ulcers, taking smoothies on an empty stomach is strictly prohibited.
  6. Smoothies contain a lot of carbohydrates - this should be taken into account by people losing weight, since fat burning mainly requires proteins and amino acids.

Low-calorie smoothies for weight loss

If you are following a strict diet or counting calories, then low-calorie smoothies will be more relevant.

Such smoothies are prepared exclusively with regular filtered water, which immediately reduces the calorie content of the finished dish. In such smoothies, it is best to avoid fruits that are too high in calories. For example, it is better not to use banana, peaches, apricots. It is better to give preference to fruits - oranges, pineapples and kiwis. These fruits contain a large amount of fiber and are ideal for satisfying hunger.

You can safely add more greens to low-calorie smoothies for weight loss - 2 handfuls are ideal.

And, of course, we add more healthy vegetables, especially green ones - broccoli, cabbage, celery, green peppers. We also pay attention to beets, they are ideal for smoothies.

  • Filtered water + cabbage + celery stalk + kiwi + two handfuls of any greens
  • filtered water + half a zucchini + an apple + a handful of spinach + a little lemon
  • filtered water + 2 stalks of celery + 1 large orange + two handfuls of greens
  • filtered water + half a zucchini + kiwi + a handful of greens + cucumber
  • filtered water + 100 grams of pumpkin + carrots + pineapple + a handful of greens.

The principle of the green smoothie diet

The author of the book “The Green Smoothie Diet,” Dr. Robin Openshaw, claims that smoothies do more than just help you lose weight. If you create a menu and diet based on them, you can:

  • Improve the functioning of the body;
  • Strengthen the immune system, feel a surge of strength;
  • Develop the habit of eating healthy fruits and vegetables;
  • Lose weight and maintain the result;
  • drinks facilitate the process of processing food and saturate the body with useful components;
  • Get used to eating small, liquid and crushed food;
  • Diet cocktails do not stretch the stomach, so they are effective for those who want to lose weight. and reduce the size of the stomach. It is recommended for an adult to consume at least two kilograms of vegetables and fruits every day. Smoothies provide the opportunity to eat healthy foods not separately, but together, greatly facilitating the work of the organs and harmoniously combining with other ingredients;
  • People who suffer from chronic constipation will get effective results when consuming semi-liquid cocktails;
  • Due to the fact that the cocktails are a pure synthesis of beneficial substances and vitamins, they contain no preservatives. Liquid drinks help remove waste and toxins from the human body;
  • Vegetable or fruit smoothies are low in calories.

If you follow a green smoothie diet for two weeks, you can easily lose 5-7 kilograms. As a result, you need to drink them with every meal. Preferably five times a day. Instead of individual fruits and vegetables, make single or multi-ingredient drinks. There is no need to prepare cocktails in advance. They will lose most of their vitamins. To increase effectiveness, it is important to consult a doctor before use to determine the presence of contraindications and personal intolerance to certain products.

Menu for the week

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How to make a smoothie? Just choose any fruits and vegetables and grind them in a blender with a small amount of water.

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  • fruits;
  • berries;
  • vegetables;
  • greenery;
  • pumpkin seeds, flax seeds, sesame seeds, sunflower seeds.

To lose weight in a week, you need to create the right menu based on dietary natural drinks.

For a diet, the following menu is suitable, based on healthy green smoothies:

The first day:

  • breakfast : apple-banana smoothie;
  • lunch : vegetable cocktail: (spinach, parsley, cucumber, celery stalk, broccoli, 2 apples);
  • dinner : fruit and vegetable smoothie (apple, carrots).

Second day:

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  • breakfast : orange-grapefruit cocktail;
  • lunch : green smoothie: (spinach, 2 tomatoes, carrots, parsley);
  • dinner : cocktail based on apricots, peach and apple.

Day three:

  • breakfast : drink based on pineapple, orange, apple and kiwi;
  • lunch : vitamin drink (celery stalk, cucumber, 1 green apple);
  • dinner : carrot drink.

Day four:

  • breakfast : berry smoothie from any seasonal berries;
  • lunch : vegetable drink (pumpkin, carrots);
  • dinner : drink with raspberries, kiwi and apple.

Day five:

  • breakfast : smoothie based on pineapple and banana;
  • lunch : green vegetable drink: spinach, cucumber, tomato, celery and greens;
  • dinner : drink made from banana, strawberry, orange.

Day six:

  • breakfast : apple smoothie;
  • lunch : banana and carrot drink;
  • dinner : orange-grapefruit drink.

Day seven:

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  • breakfast : smoothie with banana and apple;
  • lunch : tomato smoothie;
  • dinner : apple cocktail.


Smoothie recipes for weight loss include:

Cucumber Tomato Green Smoothie Recipe

Cucumber-tomato green smoothie

Take one cucumber, tomato, a quarter of a bell pepper, herbs and lemon juice. Place all ingredients into a blender. Puree until the ingredients form a homogeneous mixture.

Banana Strawberry Drink Recipe

Banana-strawberry smoothie

Take a ripe banana, 20 grams of strawberries, a glass of orange juice, a bunch of mint and a handful of nuts. Finely chop the solid component and chop the mint. Place ingredients into blender bowl and blend until smooth.

Vegetable smoothie

Green vegetable smoothie

Take a bunch of spinach, two cucumbers, greens, green onions, peanuts. Grind the last ingredient and chop the greens. Mix the ingredients in a blender until smooth.

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People who cannot follow a strict liquid diet to lose excess weight are recommended to do fasting days. The peculiarity of drinking drinks even a day or two a week will allow you to lose weight and cleanse the body.

PP smoothie for breakfast

For those who don’t like to come up with complex and proper breakfasts, this tasty and healthy drink is ideal. Just 1 minute - and a healthy breakfast will be ready. Since breakfast is one of the most important meals, it must be balanced, satisfying and healthy, because its purpose is to wake up your metabolism and give you energy until the next meal. You can safely add the following to your breakfast smoothie:

  • natural yogurt, kefir, low-fat milk. This will increase the calorie content of the prepared dish and you will not feel hungry.
  • more fruits. Breakfast is the meal when you can afford more carbohydrates. Feel free to add banana, peaches, melon, and apricots to the smoothie!
  • A little sweetener. If you want to get a real dessert, be sure to add honey or other natural sweetener.
  • If you want a truly filling breakfast, be sure to add avocado!
  • You can add fat using peanut butter. Then you don't need to use yogurt or milk.
  • Fans of oatmeal can safely put them in smoothies. 2 or 3 spoons will be enough for one serving!

Here are the basic recipes for making a smoothie for breakfast:

  • a serving of natural yogurt+1 banana+a handful of berries+a handful of greens+flax seeds
  • serving of milk or plant milk + 1 avocado + 1 banana + honey or maple syrup
  • a portion of natural yogurt + a handful of frozen cherries + a banana + a few almonds + cocoa powder
  • a portion of filtered water + a banana + 1 tablespoon of peanut butter + cocoa + a few of any nuts and seeds.
  • serving of plant milk + banana + kiwi + handful of spinach + flax seeds
  • serving of coconut milk + apricots + banana + 2 tablespoons of oatmeal

PP breakfasts for weight loss - simple recipes

Properties of smoothies for human health

Drinking a smoothie every day will allow you to get the daily intake of vegetables and fruits recommended by nutritionists, which contain a record amount of nutrients necessary for the body, and with the addition of dairy products, nuts and seeds, the body will also receive protein, healthy fat and calcium. Let's consider what a smoothie is, its benefits and whether it is harmful to the body .


Smoothies have a number of properties that have a beneficial effect on the body and improve the quality of life.

For digestion

Proper digestion is the key to the health of the whole body. The plant fiber contained in the smoothie will improve the functioning of the stomach, help you quickly digest food eaten during the day, and cleanse the intestines. A cocktail of vegetables can replace an evening meal, then at night the body will rest and not work on digesting cutlets and potatoes.

To cleanse the body

During the day, a huge amount of toxins and waste accumulates in the human body; they enter it from food, drinks, along with inhaled air, through the skin. A drink based on vegetables, fruits, berries, and herbs will help remove them naturally.

Slagging in the body negatively affects the functioning of all organs and leads to the development of a number of diseases. Daily consumption of cleansing smoothies will increase resistance to viruses, improve the functioning of the cardiovascular system, strengthen bones, and have a rejuvenating effect on skin, hair and nails.

For weight loss

Excess weight is the result of consuming excess calories. Many people cannot deny themselves sweets and fast food; all this leads to fat deposition. This not only looks unaesthetic, but is also harmful to health. Consuming smoothies daily will help you control your weight. Fruit drinks will definitely appeal to those with a sweet tooth; they are not only healthy, but also delicious. Fructose, along with fiber, is not absorbed into the blood as quickly, unlike refined sugar. A vegetable smoothie will replace a full meal, help you feel full for a long time, and contains a minimum of calories. Some vegetables have fat-burning properties.

Fact! It is better to drink homemade smoothies; in public catering places they may be dishonest in the choice of vegetables and fruits, add sugar and other additives.

Harm and contraindications

Despite all the beneficial properties of smoothies, there are some contraindications to their daily consumption.

  • Effect on teeth. Sugar contained in fruits forms lactic acid, which destroys tooth enamel. Due to the liquid consistency, there is no load on the jaw, metabolic processes in the bones slow down, and the bones that hold the teeth weaken.
  • Excessive consumption. The liquid consistency of the drink makes it impossible to control the saturation process. The signal does not reach the brain as quickly as if you eat whole fruits and vegetables. Because of this, you may consume more calories. The drink is digested faster than solid food, which means the feeling of hunger will come earlier.
  • Diseases. There are a number of body conditions when the consumption of certain vegetables and fruits is contraindicated.

Important! If in doubt, it is better to consult a doctor .

Smoothie for snack pp

This drink is also ideal for light snacks. In order not to exceed the calorie allowance, it is better to prepare smoothies for snacks using regular filtered water or low-fat natural yogurt. Here are some great easy snack options

  • a portion of natural yogurt + cucumber + tomato + a handful of greens + spices to taste
  • a portion of filtered water + carrots + apple + a handful of greens
  • filtered water + half a glass of pineapple pieces + a handful of greens + 2 dates
  • filtered water + apple + cabbage + broccoli + a handful of greens.
  • a portion of natural yogurt + 2 handfuls of berries + a handful of greens

Smoothie pp for dinner

A PP smoothie for dinner is an ideal option for those who want to lose extra pounds. This is also a great dinner for those who exercise and are trying to include more protein in their diet. Such smoothies are prepared according to the following scheme:

  • a portion of natural yogurt to make the smoothie quite nutritious for dinner and also contains proteins
  • Feel free to add protein to our smoothie for dinner. It could be one scoop of protein or two. Here you can regulate this ingredient yourself.
  • Cottage cheese is also an excellent base for a smoothie for dinner. This way you will get the right portion of protein and satiate your hunger well.
  • We add more berries. They are lower in calories than fruits, but contain the same amount of nutrients and fiber.
  • As for fruits, we pay attention to pineapple and orange.
  • Be sure to add greens.

Here are the basic recipe options, based on which you can safely come up with your own:

  • a portion of filtered water + 100 grams of cottage cheese + a cup of frozen berries + a handful of greens + flax seeds + cinnamon
  • a serving of natural yogurt + a cup of pineapple + one scoop of protein + a handful of berries + chia seeds
  • a portion of natural yogurt + 1 orange + one scoop of protein + a few nuts + cinnamon
  • a portion of natural yogurt + 100 grams of cottage cheese + a cup of frozen berries + a handful of spinach
  • a portion of filtered water + 100 grams of cottage cheese + kiwi + a handful of greens + one scoop of protein

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Smoothie with added vegetables

People uninitiated in the intricacies of proper nutrition still believe that the benefits of smoothies lie in the presence of berries and fruits. It's a delusion. For a long time, various ingredients have been used for cooking all over the world, excluding only animal products.

The benefits of smoothies for the body are invaluable. And the vegetables make this dish a complete meal replacement. We are no longer talking about a light dessert - rather, it is a vegan creamy soup, a creamy breakfast, lunch or dinner. Some people give up eating animal products once and for all and switch to vegetable cream soups. At the same time, they do not lose anything in terms of well-being and health by consuming additional tableted amino acids.

Greens are often added to vegetable cocktails - this enriches them with an extraordinary aroma and taste. It is worth considering that all ingredients must be raw. These are carrots, beets, celery, radishes, cucumbers, tomatoes. Some of the ingredients are simply amazing.

  1. The benefits of nettle smoothies are invaluable for blood formation. Regular intake of this cocktail is an excellent prevention of thrombosis, varicose veins, inflammatory processes, problems with the cardiovascular system and vein walls.
  2. Carrot smoothie is rich in retinol and is ideal for people with eye, skin, and liver diseases. Please note that raw carrots are a fairly strong allergen and may not be suitable for everyone. Carrot smoothie is the perfect aperitif. Stimulates appetite and improves digestion. Cleanses the body of accumulated toxins, toxic compounds, alcohol intoxication and other contaminants.
  3. Beetroot smoothie is a magical blood remedy. The fruits contain a protein that is very similar to the protein found in human blood. This explains why beets help to recover so quickly in case of anemia. It's hard to believe, but beets contain hemoglobin. Hemoglobin is responsible for transporting oxygen and carbon dioxide in the human body. Due to the presence of hemoglobin in beets, the beneficial effects are achieved in a short time.
  4. A celery smoothie, the benefits of which are obvious for fat burning, is made by squeezing the raw and freshest possible stalks of the vegetable. The highest value of the drink is its ability to quickly cleanse the body of stagnation, toxic substances, and other poisons. The kidneys, liver, and blood channels are cleansed. The benefit of green smoothies is the negative calorie content of celery. This is an excellent choice for those who want to lose weight.

PP smoothie with strawberries

One of the most common smoothie recipes is the one with strawberries. This berry contains a lot of useful substances, has a pleasant taste, and at the same time the calorie content per 100 grams is only 32 calories! PP smoothie with strawberries can be safely included in the PP diet.

  • serving of low-fat milk + 150 grams of strawberries + half a banana + a handful of greens
  • a portion of natural yogurt + a cup of strawberries + kiwi + spinach
  • a serving of plant milk + a cup of strawberries + an apple + 30 grams of goji berries
  • a serving of natural yogurt + a cup of strawberries + 2 tablespoons of oatmeal
  • a portion of kefir + a cup of strawberries + a handful of spinach + a little honey

What is the essence of losing weight with smoothies: benefits and features

A smoothie is a mixture of vegetables or fruits mixed in a blender. This cocktail contains a lot of substances beneficial to the body: vitamins, microelements and proteins that are easily digested.

The main benefit of the technique is that it:

  • promotes weight loss,
  • strengthens the immune system,
  • improves the functioning of the gastrointestinal tract,
  • helps stop hair loss,
  • eliminates skin rashes.

The whole essence of the nutrition system comes down to the consumption of the main drink - smoothies, as well as vegetables and juices, but the main advantage here is given to fruits and berries. As you know, they contain few calories, which means they force fat cells to break down at the expense of huge energy costs.

Using invigorating cocktails for breakfast tones the body, gives it a boost of energy for the coming day, and also has a positive effect on well-being.

Advantages and disadvantages

There are several main advantages:

  • Quick weight loss without harm to health, even by drinking only cocktails during a diet;
  • Rare occurrence of hunger;
  • A fairly tasty diet makes the task of losing weight much easier, and also reduces the risk of relapse.

Now about the disadvantages in detail:

  • The technique is contraindicated for those who play sports, because this requires a more balanced diet;
  • The diet should not be used during pregnancy and breastfeeding, as well as if you have kidney disease or eating disorders.

How much can you lose?

Smoothies are a very low-calorie drink, so the total calorie content of the diet does not exceed 1100 Kcal per day, thanks to which you can lose up to 7 kg in just a week.

To lose weight, it is recommended to consume other foods:

  • Fruits, berries and vegetables;
  • Greenery;
  • Nuts;
  • Peas and beans;
  • Juices;
  • Flaxseeds;
  • Sesame and ginger.

You need to remove chocolate and other sweets from your diet, as well as baked goods, smoked foods, dried fruits, full-fat milk and kefir.

To contents

PP smoothie with banana

You've probably noticed that this fruit is a frequent guest in smoothies. The thing is that banana gives an excellent delicate and creamy texture, soft and pleasant taste. This fruit also provides additional sweetness, so if you use sweet fruits, then honey or other natural sweeteners are practically not needed.

However, you need to remember that banana is a fairly high-calorie fruit and it is best to use it in a smoothie for breakfast, when you need to get a nutritious and balanced drink.

Another important rule is to freeze the banana before cooking. The banana needs to be cut into pieces and placed in the freezer for at least 15-20 minutes.

  • portion of filtered water+banana+avocado+spinach
  • serving of plant milk+banana+strawberries+flax seeds
  • portion of filtered water + banana + 100 grams of cottage cheese + a handful of greens
  • a portion of natural yogurt + banana + 2 tablespoons of oatmeal + 2 dates
  • a portion of milk+banana+orange+vanilla+a little honey


Smoothie is a drink that is a mass of fruits, vegetables or a combination thereof, ground in a blender to a thick consistency, often together with milk, yogurt or juice. Although it is similar to freshly squeezed juice, the key difference between the two drinks is the thickness and, most importantly, the benefits to the body. Due to the fact that the smoothie contains full-fledged fruits and vegetables, pulp, and sometimes peel and even seeds, and not just juice, the smoothie retains all vitamins and beneficial elements. For example, the most vitamin-rich part of an apple is the peel, for an orange it is the zest, that is, the upper part of the peel, and for berries it is usually the pulp. By choosing such a fruit and vegetable drink as an addition to your daily menu, you are guaranteed to receive a set of useful elements in one glass.

Diet smoothies with kefir

Another common method of preparing a pp smoothie is to cook it with kefir. This fermented milk product is always on hand, and if you use low-fat kefir, the smoothie will turn out to be truly low-calorie and dietary. Kefir goes well with herbs and vegetables, and with fruits. True, if you cook it with fruit, it is better to add a little honey or a natural sweetener.

  • a portion of kefir + apple + teaspoon cinnamon + teaspoon honey
  • a serving of kefir + 50 grams of cottage cheese + a cup of frozen berries + flax seeds
  • a portion of kefir + banana + a handful of strawberries + 2 tablespoons of oatmeal
  • portion of kefir + cucumber + kiwi + celery stalk + handful of spinach
  • portion of kefir+orange+banana+honey


Homemade recipes for weight loss offer a variety of delicious and healthy dishes. Fruit cocktails have a special place on this list. Berry and vegetable smoothies contain a large amount of vitamins, which is why they are so often included in effective diets. If you want to lose weight, then you should remember simple recipes for fresh drinks.

From celery

The benefits of celery are that it improves digestion, suppresses hunger, and energizes the body.

To prepare a healthy green smoothie you need:

  • Celery – 2 stalks,
  • carrots – 2 pcs.,
  • kefir – 1 tbsp. l.,
  • honey – 1 tsp,
  • cinnamon – 0.5 tsp,
  • greens - a small bunch,
  • water – 1⁄2 cup.

How to cook:

  1. All ingredients must be ground in a blender until smooth.
  2. Add water at room temperature, honey, and cinnamon to the resulting mass.
  3. Decorate with greens.

With oatmeal and apples

You can easily start your morning with such a hearty, nutritious drink. The smoothie has a pleasant taste - a great start to a new day.

For preparation you need:

  • Oatmeal flakes – 3 tbsp. l.,
  • milk – 150 g,
  • yogurt – 100 g,
  • banana – 1 pc.,
  • honey – 1 tsp.

How to cook:

  1. Heat the milk and pour it over the oatmeal. Leave for 5 minutes.
  2. Place all ingredients in a blender and blend until smooth.
  3. Pour into a glass and serve as a main course.

From kiwi and orange

Green kiwi smoothies are especially beneficial. They are often made without adding milk or kefir. To complement the taste of the cocktail, add natural orange or mango juices.

For preparation you need the following ingredients:

  • Kiwi – 2 pcs.,
  • orange – 2 pcs.,
  • juice – 100 g,
  • honey – 1 tsp.

How to cook:

  1. Grind all the fruits in a blender.
  2. Pour the resulting mass with juice, add a spoonful of honey.
  3. Pour into a glass and serve.

Strawberry and cottage cheese cocktail

Smoothies can be used as breakfast, snack and even dessert. A large amount of vitamins and nutrients contained in one serving will satisfy your hunger and add a boost of energy for the whole day.

To prepare the dish you need:

  • Strawberries – 50 g,
  • cottage cheese – 100 g,
  • milk – 150 g.

How to cook:

  1. To obtain a tender mass, place the fruits and cottage cheese in a blender bowl and beat.
  2. Gradually add milk to adjust the consistency of the drink.
  3. Add spices if desired, then serve.

With grapefruit, banana and honey

Natural recipe with exotic fruits - delicious weight loss. Thick fruit smoothie contains minimal sugar and calories.

To prepare it you will need:

  • Banana – 1 pc.,
  • grapefruit – 2 pcs.,
  • honey.

How to cook:

  1. Chop all the components of the future cocktail and place in a blender bowl.
  2. Season the resulting mass with honey.

A simple smoothie recipe with cucumber and kefir

This dish can be considered one of the most healthy snacks or a full dinner while losing weight. A green smoothie made with kefir has an excellent effect on the digestive system, removes toxins, and gives lightness throughout the body.

To prepare it you need:

  • Cucumbers – 1 pc.,
  • kefir – 200 g,
  • ginger root - a pinch,
  • greens - a small bunch.

How to cook:

  1. Chop cucumbers and greens, mix, beat in a blender.
  2. Add kefir and ginger to the resulting mass.
  3. You can add spices or dry herbs for taste.

Vegetable cocktail recipe made from beets, carrots and spinach

Ingredients (for 1 serving):

  • Half a red beet
  • 1/2 carrots,
  • large handful of spinach (fresh)
  • stalk of fresh celery,
  • juice of 1/2 lemon,
  • salt to taste.

Cooking method:

  1. Boil or bake the beets whole until tender. Then peel and cut into pieces.
  2. Peel the carrots, wash the spinach and celery thoroughly.
  3. Blend all vegetables using a blender. Add squeezed lemon juice, add a little salt for taste.
  4. Mix everything.

Fruit and vegetable smoothies

Ingredients (for 1 serving):

  • Beet,
  • celery sprig,
  • apple,
  • teaspoon flaxseed,
  • a teaspoon of honey,
  • a glass of berries.

Cooking method:

  1. Squeeze juice from beets, apples and celery sprigs.
  2. Combine all the juices and pour into one bowl.
  3. Add flaxseed, a glass of berries, and honey to the juice.
  4. Beat with a blender.

PP smoothie with kiwi

Another favorite fruit for making smoothies. Kiwi also gives smoothies a creamy consistency and is high in fiber. It can be added to both fruit and vegetable smoothies.

  • a portion of filtered water + kiwi + avocado + a handful of greens
  • a portion of natural yogurt + kiwi + banana + 2 tablespoons of oatmeal
  • a portion of natural yogurt + half a zucchini + kiwi + flax seeds
  • portion of filtered water+cucumber+kiwi+banana+spinach
  • a portion of natural yogurt + kiwi + a cup of strawberries + a portion of honey + cinnamon.

As you can see, there are a lot of different variations of pp smoothies that you can safely make at home. Try this simple and healthy drink and be sure to include it in your diet!

Nutritionists explained how to properly consume smoothies

https://static.news.ru/photo/1633a452-d602-11ea-a4cf-fa163e074e61_660.jpg Photo: silviarita /pixabay.com

Nutritionists told how to use smoothies for health benefits.

Nutrition experts advise consuming vegetable and blended smoothies instead of fruit smoothies and within 15 minutes of preparation maximum. In addition, it is healthier to prepare smoothies in cold-pressed juicers.

Nutritionist Margarita Koroleva warns that smoothies are not a healthy drink for everyone. It will be harmful to people who are prone to obesity, as well as to those who have impaired carbohydrate metabolism.

For people who have impaired carbohydrate metabolism and are prone to weight gain, it is advisable to eat whole fruits, chewing them thoroughly. And during the day, without overdoing it, consume no more than 400 grams between main meals, ” RIA Novosti quoted a nutritionist as saying.

In addition, the specialist recommends consuming vegetable smoothies with the addition of lettuce leaves. According to the nutritionist, such drinks are not only rich in vitamins and minerals, but also contain alkaline equivalents and healthy fiber. These substances help speed up metabolic processes and improve immunity.

Thus, we will receive a range of useful components, which will contain a large amount of alkaline minerals, biologically active components, plant fiber, including pectins. This is especially useful for people who do not have the habit of eating vegetables and salad greens, but here in 250 grams of a healthy smoothie a person will immediately receive a large number of components ,” the nutritionist explained.

Margarita Koroleva added that vegetable smoothies can include avocado, cucumbers, lettuce, as well as lemon and lime juice.

In the presence of vitamin C, iron is better absorbed. Also, in addition to the vegetables and salad greens themselves, you can add chia seeds, pine nuts, walnuts to the smoothie <...> You can add unrefined olive or flaxseed oil. Thus, a person will receive healthy unrefined fats that will support metabolic processes and make up for deficiencies in the body , the nutritionist was quoted as saying by RIA Novosti.

Nutritionist Sergei Oblozhko believes that it is useful to mix vegetable and fruit smoothies. He explained that this way a person will receive both benefits and a sweet taste. In addition, the nutritionist warned that smoothies, like fruits, should not be consumed on an empty stomach.

As NEWS.ru wrote earlier, nutritionist from Australia Liana Ward told what habits will help you lose weight and then maintain weight. Among other things, she advises eating smoothies, salads and vegetables for lunch.

The most interesting things are in our Yandex.Zen channel


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