Smoothies Shakes

Looking for how to make Smoothies and Shakes? You should know that they are the easiest and fastest way to maintain a healthy diet. These provide us with the nutrients and vitamins that our body needs, and help us stay active throughout the week.

So if you follow the tips that we will tell you below, they will be super easy to do and best of all, they are delicious.

Taking shakes and smoothies brings us many benefits to our daily life. Among them we can highlight that: they are a nutritious and healthy food; They are a good option to consume the number of daily fruits and vegetables that our body needs and improve the condition of the skin.

In addition, they help us to hydrate the body; they are very easy to digest; they will help you reach your ideal weight; They are perfect to camouflage those fruits and vegetables that we do not like to consume and contain high vitamins.

Do you have the mixer ready? Learn how to do them with these 5 easy steps.

How to make a smoothie or fruit shake?

Next, we are going to teach you how to make smoothies and fruit shakes in a simple way and in a short time, with which you will achieve delicious and very healthy results.

They are the ideal way to start the day and are also perfect for a snack when the “bug” hits us.

The word Smoothie comes from the English Smooth which means smooth, and they were invented in California in the 60s. In recent years they have become the reference drink thanks to its many benefits.

It is a preparation based on fruits and/or vegetables generally mixed with dairy products such as milk or yogurt and some sweetener such as sugar or honey.

Making Smoothies is very simple, you only need your favorite fruits and vegetables and your  Blender or Smoothie Maker.

How to make Smoothies and Shakes in 5 steps

There are a thousand combinations and varieties, so our recipes are always open to modifications, according to the taste of each one. Let your imagination fly and tell us your best recipe in the comments!

The most recurrent questions in these cases are what should I put in a smoothie? The answer is very simple, basically whatever you want! as long as you follow a few simple rules.

Do not hesitate to use your favorite fruits and vegetables, especially taking advantage of those you have at home, to never waste any food.

Here are the essential steps to get your perfect smoothies and shakes.

Step 1: Choose your liquid foundation

You should always start the recipe with 1-2 cups of your preferred liquid ingredient. There are thousands of options such as plain yogurt or flavored yogurt, natural fruit juice, coconut water or milk in all its varieties (cow, soy, almond, coconut …).

Add it always first in the blender, before entering the fruit, vegetables or ice This will prevent damage to the blades and lengthen its life.

Step 2: Choose your favorite fruits and/or vegetables

Now it is the turn of the fruit and/or vegetables and for this, there are innumerable combinations. The most popular ingredients are Strawberry, Raspberry, Kiwi, Banana, Banana, Watermelon, Melon, Mango, Apple, Avocado, Spinach, etc. Do not hesitate to let your imagination run wild and use your favorite ingredients or others that you find interesting! As for the quantity, it is about trying little by little.

Some fruits such as Watermelon contain more water, so you will have to add little by little until you achieve the desired creamy texture.

Step 3: Add thickeners

Add somebody to your Smoothie and adjust the creaminess based on thickeners to achieve the ideal texture. Depending on the water content of the fruits or vegetables chosen, we will add more or less amount of thickener.

For this, you can use ingredients such as Oats, Peanut Butter or other nuts, seeds ( flax, Chia ”/]…), Coconut, Oats, Ice, Yogurt, Kefir, etc.

Step 4: Sweeteners and Flavorings

Next, it’s time to add that different touch to our shakes. It is always advisable to use seasonal fruits that will be sweeter and cheaper. Even so, many times we will have to correct the degree of sweetness of our preparation.

To this, we can add a sweetener such as honey, Maple Syrup, Cinnamon, Mint, Sugar brown or cane, dates, figs, nutmeg, etc.

If you want your shakes to be healthier, choose fruits that already have a high natural sugar content and that way you will start from a good base.

Step 5: Enhance the nutritional properties

Finally, we have the option of adding ingredients that help us enhance the nutritional properties of our recipes. This part is optional but highly recommended.

Among the ingredients, we can include Royal Jelly, protein powder, flax, sprouts, probiotics, Fish Oil, Cocoa powder, Goji Berries, etc. All these ingredients will turn your Smoothie into a Super Smoothie!

Now you know how to make Smoothies, finally, once all the ingredients have been shaken, you can store it in the fridge and enjoy your rich and healthy Smoothie.

If you also want to learn a couple of tricks to make your Smoothies and thus reach another level, don’t forget to visit Smoothie Tricks, where you will learn all you need.

Do you need more reasons to join the Smoothie trend? Now you know the great nutritional importance they bring you and that they are very easy to prepare and are ready in less than 5 minutes. Get down to work with our simple steps and enjoy the best Smoothies with the whole family!

Food

“You should eat healthily”, we have all heard this sentence before. But what is actually behind it? What influences the food in the body that we eat? Or have you ever wondered why we have to eat at all – and by that, we don’t mean the desire for a piece of chocolate that you eat as a snack in the afternoon? In this post, you will find out everything you need to know about your body, the utilization of nutrients and the relevance of food.

WHY DO WE EAT

We eat because we have to eat. That doesn’t sound like a credible explanation at first – just wait and see.

Our body consists of a wide variety of structures, such as muscles, organs and tissues. All of these must be supplied with nutritional ingredients so that they can function and a wide variety of processes can take place. Some of these ingredients cannot be produced by the body, which is why they have to be taken in through food. These so-called essential nutrients are, for example, certain vitamins or amino acids. Another reason we need to eat is the ability to get energy from food. By generating energy, important restructuring, building up and degradation processes that constantly take place in the body can take place.

WHAT DOES THE BODY USE FROM FOOD?

Your body cannot process a serving of pumpkin soup or a salmon wrap right away. To do this, the body breaks down food into individual components (molecules) – digestion begins.

The nutrients can be divided into 2 main groups. The macronutrients (large molecules) and micronutrients (small molecules).

Macronutrients:

• carbohydrates
• Fats
• protein

Micronutrients:

• Vitamins
• Minerals

DIGESTION OF THE INDIVIDUAL MACRONUTRIENTS

CARBOHYDRATES

Carbohydrates – some prefer to avoid them in a low-carb diet – others cannot get enough of pasta and bread. But carbohydrates are very important for the functioning of your body. The body gains energy from these for other processes. All of the carbohydrates you eat are broken down into the smallest carbohydrate unit: the sugar molecule glucose. The more “work” your body has to break down a complex molecule, the longer you are full and your blood sugar level only slowly rises and falls again (complex carbohydrates). In comparison, the simple sugar from white bread, for example, is absorbed directly into the blood and causes the blood sugar level to rise quickly. After the increase, your blood sugar level falls back into “a hole”. This can lead to food cravings and an unsatisfactory feeling of satiety.

PROTEIN

Proteins are made up of various individual amino acids. During digestion, the long amino acid chains are broken down into their individual building blocks so that the body can reuse the individual essential amino acids. This allows the body to create new chains with a different amino acid combination. These new amino acid chains are used on the one hand for the formation of body structures (example: muscles) and on the other hand for the control and regulation of cell activities.

FATS

Fats must also first be broken down into their basic components with the help of enzymes: glycerine and fatty acids. Depending on the length of the chain, digestion is faster or shorter. The individual fatty acids can then be distributed to the necessary places in the body. For example, the brain needs a large number of fatty acids. In general, however, the body can synthesize the necessary fatty acids relatively well itself. For this reason, fat should make up the least part of your diet (about 15% of the calories consumed per day).

For these reasons, it is important to eat daily. How much food you should eat depends on your gender, age, size, activity level, etc. We have instructions on how to calculate your daily calorie requirement.

• Nutrients and energy for the body
• Perception, taste, and emotions
• What shapes our eating habits

Nutrients and energy for the body

Healthy Meal

The food ingredients are necessary to supply all structures of the body (such as muscles, tissues, organs, etc. ) with what they need and to allow various processes to take place. Certain substances are considered to be essential (vital) nutritional components. They are particularly important for the body because they cannot be produced by themselves, but must be taken in with food ( e.g. certain vitamins, Fatty acids, and amino acids).

The building, dismantling and remodeling processes are ongoing in the body. The body needs energy for these processes and the related functions (such as growth, maintenance of body temperature, breathing, or muscle work). This is ensured by breaking down certain nutrients (carbohydrates, fats, proteins).

NoteAnyone who in the long term supplies more energy with food than the body consumes increases. Those who consume less energy with food than they consume in the long term lose weight. In both situations, an unbalanced diet can lead to deficiency symptoms. It is therefore important that, in addition to the energy-supplying components, sufficient vitamins, minerals and trace elements are taken in with food.

Perception, taste and emotions

Eating and drinking have a lot to do with perception, different senses and emotions. How something tastes – sour, salty, bitter, sweet or umami (tasty, full-bodied) – is what humans perceive through the taste buds of the tongue. Science is also researching whether “fatty” is possibly the sixth flavor. The taste buds on the edge of the taste papillae are supplied by so-called sensory neurons, which pass on taste information to the brain and thereby trigger taste sensations. Sour, salty, sweet, or umami are perceived with varying degrees of sensitivity in almost all regions of the tongue. The “bitter” taste quality is mainly found at the rear end of the tongue, the base of the tongue.

The sense of smell also plays an important role in the sense of taste. The olfactory mucous membrane of the nose contains around ten million olfactory cells, which are connected to the olfactory center in the brain via the olfactory nerve. There is also a connection with the so-called limbic system (part of the brain that is responsible for emotional reactions) via part of the nerve fibers. As a result, smell sensations can lead to pleasant and unpleasant emotional reactions ( e.g. to change facial expressions when enjoying, but also to nausea when tasting unpleasant sensations).

Other senses also contribute to the taste experience. For example, the “look” of the food and drinks plays a role. In addition, there are papillae on the tongue that are responsible for tactile, temperature, and pain sensation (filiform papillae, thread-shaped papillae).

What shapes our eating habits

Consciously or unconsciously, influences, learned things, habits and role models play an essential role in our eating habits.

The diet of adults often reflects what has been learned in childhood, the family (social) environment and experiences in kindergarten, school and reflected in the circle of friends. (Instilled habits ate the dish must be empty) are often difficult to relearn again. They shape our eating behavior and can lead to overweight or obesity be involved. Various psychological aspects such as uncontrolled eating, eating to compensate for stressful situations, or eating out of boredom also have an influence on the choice and quantity of food.

Diet is also related to social status and level of education. A lack of knowledge about a balanced diet can lead to behaviors that also lead to obesity – for adults as well as children.

If you are looking for a very refreshing drink that gives you the energy you need to face a tough day, then we recommend that you try our Mango Juice recipes.

They are a delicious way to start the morning with a nutritious breakfast that provides us with lots of vitamins and nutrients.

The main ingredient in this recipe is mango, which is a food rich in antioxidants, calcium, and vitamins A and C.

The consumption of this fruit is recommended to prevent and help against heart diseases, as it is considered a great food to take care of our skin and purify our body thanks to its diuretic properties.

How to make Mango Juice?

mango juice

Mango is a fruit that contains 84% water, and despite its sweet taste, it gives us very few calories.

For this reason, it is a highly recommended fruit for this type of recipe, since, thanks to its large amount of water and sweetness, we will not need to add other liquid ingredients to achieve a good texture in our juices.

In addition, since they contain so few calories they are ideal for people who want to lose weight and are on a diet to lose weight.

Mango and Orange Juice

Mango and orange are two fruits that always combine perfectly in any recipe, and that is why we are going to teach you how to prepare a Mango and Orange Juice that you are going to love.

Orange is a citrus fruit that contains a large amount of Vitamin C and antioxidants, and therefore perfectly complements the nutritional qualities of Mango.

If you want to learn how to prepare more recipes with this citrus fruit, don’t miss our Orange Juice recipe.

Ingredients

• 1 handle.
• 2 oranges
• 2 or 3 ice cubes *

* If you cut the mango into cubes and freeze it, you will not need to add ice to the mixture, and you will have a more concentrated and flavorful result.

Recipe

1. Peel the mango and cut it into medium pieces.
2. Cut the oranges in half and squeeze their juice.
3. Put the mango and orange juice in a blender and beat until everything is well blended.
4. Now is the time to add the ice and beat again to achieve a fine and homogeneous texture.
5. As the last step, pour the juice into glasses and enjoy this fantastic combination.

Mango and Pineapple Juice

Mango and Pineapple Juice

Pineapple is a fruit well known for being a great diuretic power, which together with mango form an excellent combination loaded with vitamins (A, B, and C), antioxidants, and a lot of fiber.

This Mango and Pineapple Juice contains very few calories and, thanks to its large amount of fiber, it is an excellent filling food, so it will also help you lose weight if you are on a diet.

Pineapple contains an enzyme called bromelain, which helps us break down proteins when we digest.

In addition, it is also rich in minerals such as Manganese, magnesium, iodine, iron, zinc, and potassium, which are excellent antioxidants.

Ingredients

• 1 handle.
• 3 slices of pineapple
• 2 ice cubes.

Recipe

1. Peel the pineapple and cut 3 finger thick slices and cut into quarters.
2. Peel the mango well and cut it into medium pieces. (They do not need to be regular, since you will grind them in the blender)
3. Put both the pineapple and the mango in a blender (you can also use a hand mixer ), and beat well until everything is crushed.
4. Then, optionally, you can add ice, so that you have a fresher juice. Beat again until well blended and smooth and fine.
5. Finally, it is time to serve the juice in glasses and taste it very cool.

Mango and Banana Juice

Mango and Banana Juice

The recipe for Mango and Banana Juice that we propose below will serve as breakfast or as a perfect snack to satisfy hunger.

In addition, it will provide us with a high amount of water, avoiding the intake of unnecessary fat and calories.

This juice is a great fusion of flavors since by incorporating lime as one of the main ingredients we achieve a surprising mixture that will not leave anyone indifferent.

In addition, it is a fruit that is not used much or taken into account in our recipes, but that has excellent properties and benefits.

Lime is a very nutritious fruit that, although it looks similar to lemon, has a slightly different flavor and with much less citric acid than this.

It is characterized by an irresistible aroma that favors the digestive process from the first moment we take it. This is rich in vitamin C and antioxidants; which makes it a star food for our low-fat diets.

Ingredients

• 2 mangoes
• 2 bananas
• Juice of 2 limes (we will also use their skin)
• 4 tablespoons or 40 grams of dried cranberries

Recipe

1. Peel and cut the mangoes into small pieces.
2. Chop the bananas to add consistency to the smoothie in a natural and healthy way.
3. Next, grate the skin or peel of the limes and squeeze the juice from these to give our juice a more exotic touch.
4. Once you have all the ingredients cut and ready, add them to the mixer or Smoothie Maker and beat until you get a homogeneous and smooth texture.
5. When all the fruits we need for our smoothie have been mixed, add the natural yogurt and the three tablespoons of dried cranberries (approximately 30 gr) (also reserve a tablespoon to decorate our recipe at the end).
6. Mix all the ingredients for about 30 seconds.
7. Last but not least, pour the contents of the blender into some beautiful glasses or glasses, and… you are ready to enjoy! Enjoy your meal!

As you have seen, preparing a mango juice recipe is not difficult at all, since it is a generally sweet fruit with a lot of water. That is why it is an excellent base for almost any juice or beverage.