Smoothie Recipes

A smoothie is a thick and creamy beverage made from pureed raw fruit, vegetables, and sometimes dairy products like milk, yogurt, ice-cream or cottage cheese, typically using a blender. A smoothie containing dairy products is similar to a milkshake, though the latter typically contains less fruit and often uses ice cream or frozen yogurt. Blending up a kiwi or two in a green smoothie helps brighten up the flavor without adding a bunch of extra calories, especially when there’s a lot of greens.

The healthfulness of a smoothie depends on its ingredients and their proportions. Many smoothies include large or multiple servings of fruits and vegetables, which are recommended in a healthy diet and intended to be a meal replacement. However, fruit juice containing high amounts of sugar can increase caloric intake and promote weight gain. Similarly, ingredients such as protein powders, sweeteners, or ice cream are often used in smoothie recipes, some of which contribute mostly to flavor and further caloric intake.

A green smoothie typically consists of 40–50% green vegetables (roughly half), usually raw green leafy vegetables, such as spinach, kale, swiss chard, collard greens, celery, parsley, or broccoli, with the remaining ingredients being mostly or entirely fruit. Wheatgrass and spirulina are also used as healthful ingredients. Most green leafy vegetables have a bitter flavor when served raw, but this can be ameliorated by choosing certain less-bitter vegetables (e.g. baby spinach) or combining with certain fruit (e.g. banana softens both the flavor and texture).

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