You came here because you want to know how to make a great fruit smoothie. Just think, a few years back only vegans, vegetarians and, health buffs drank them. Now even fast-food junkies take'em with their fries, instead of soda. Americans drink them to start off their day with enough energy that will last until lunchtime. They are also so easy to make and portable.
Their obsession with the drink spurred its growth into becoming a multi-million dollar business. What is it about this drink people rave about?
What is a Fruit Smoothie
A fruit smoothie is a thick, cold beverage made from blended raw fruits and often vegetables. Other ingredients like water, or crushed ice, and sweeteners, like sugar, honey, and syrup. Ingredients like milk, yogurt, cottage cheese, etc., may also be added, depending on one's preferences.
It is not a modern-day phenomenon, however. For hundreds of years, Mediterranean and Eastern cultures served pureed fruits that resembled what we call smoothies. They came into easy reach for everybody when refrigeration became commonplace in the 1930s and the blender in 1935. But it was not until the 60s, when the health food movement started, that it slowly gained wide acceptance.
Why People Say They Love Smoothies
Research done about smoothies show that one in four Americans consumes smoothies on a regular basis. Half of them for their delicious taste.
People drink fruit smoothies for a variety of reasons. In 2016, an article sponsored by Kashi in Mind Body Green showed surprising numbers. Fully 32 percent of those who drink smoothies do so for health reasons, 23 percent for their protein content, and 20 percent for easy inclusion of vegetables into their diet. The respondents believe smoothies make them feel healthier and better. A good smoothie allows fast recovery from workouts, and enough energy to take you through the day.
That's why a whopping 60 percent of millennials love them. They take it for health reasons and to sneak in other nutrients into their snacks or meals. The bottom line is that a good fruit smoothie provides a good balance between healthy ingredients and a delightful taste experience.
Vitamins and minerals
Fruit smoothies contain a load of vitamins and minerals that help strengthen the immune system. They also promote heart health, healthy cells and help normalize blood pressure. One great ingredient you can add to your smoothies is berries. They contain antioxidants that help fight inflammation and other diseases.
Nutritional fiber is a natural component of the food you eat such as fruits, vegetables, whole grains, and legumes. They help maintain bowel health, normalize bowel movements, lower cholesterol level, control blood sugar levels and are essential for achieving a healthy weight.
Strengthens the immune system
The immune system is a network of cells and organs that continuously communicate with each other and coordinate attacks against the intrusion of harmful pathogens. And it needs to a constant supply of vitamins and minerals to function properly -- some of them such as vitamins C, D, A, B-6, folate, and many others -- are present in fruit smoothies.
A natural way to lose weight
A well-blended fruit smoothie that contains a good balance of proteins, vitamins, and minerals can help you lose weight the natural way because it makes you feel satiated longer, minimizing your craving for food.
Promotes better digestion
Do you have digestion problems? Make a fruit smoothie -- the right kind of smoothie. They contain the necessary vitamins and minerals that are easily absorbed by the blood, yet don't tax your digestive system.
Rich in antioxidants
Fruits are rich in antioxidants, substances that protect your cells against the effects of free radicals (unstable atoms that can damage cells and cause illness like cancer, heart disease, etc.). Blending your smoothie with antioxidant-rich fruits like grapes, oranges, plums, cherries, mangoes, etc., can go a long way to avoiding such diseases.
Promotes better sleep
If you have sleep problems, make a smoothie from fruits rich in magnesium and calcium like banana, kiwi, and oats. They also contain the amino acid tryptophan which encourages relaxation.
Detoxification is the process of removing toxic substances from the body, which is a function of the liver. A smoothie consisting of papaya added with beet or orange, or broccoli sprouts will help the liver function more efficiently.
Promotes brain health
Smoothies of blueberries contain a lot of antioxidants flavonoids which are observed to improve learning, memory and communication skills. Or you can use ingredients rich in Omega 3 oil such as coconut oil, soybeans, walnut, and chia seeds. These are all known to boost your mind and make you think more clearly.
Boosts your calcium intake
Plain water is often the base for your fruit smoothie. But if you want to pack it with more calcium, use dairy products like milk, cheese, or yogurt. Lactose intolerant? No problem! You can use dairy milk substitutes like soy, coconut, canola, or almond milk.
The body needs calcium to keep the bones and teeth healthy. It is also necessary to make the cell signaling system function properly, for muscle contraction and nerve function and plays an important role in blood clotting.
Benefits of Fruit Smoothies
Aside from being such a delicious and refreshing drink, fruit smoothies are full of carbohydrates that provide energy to your body and keep your body alert. They are also full of the following:
How to make a Fruit Smoothie
The process of making a fruit smoothie is the same: a fruit of your choice, knife, scraper, a base, and sweetener (if necessary). Then you mix them together either by hand or using a blender. If you want it cold, add a little ice while mixing them or freeze your fruit ingredients first.
It gets a little complicated if you use more than one fruit, a base other than water, and a sweetener other than plain sugar. To start with, there is an unlimited choice of fruits to make smoothies from. Some of the most popular are strawberry, mango, spa cucumber, pineapple, avocado, etc. For a base, the most popular are milk, yogurt, and cheese, while honey or syrup for sweetener.
Below are some of our favorite smoothie recipes.
Hearty fruit and oat smoothie
Toss them into a blender and, PRESTO, you've got a great fruit smoothie. If you want to add a little flair onto your smoothie creation, you can top it with chopped almonds or walnuts.
Mango and yogurt smoothie
Blend to your desired consistency. If you want to dress up your smoothie, you can top it with 1/4 cup chopped nuts like macadamia or chopped pecans.
Green ginger peach smoothie
After blending thoroughly, top it with 1/4 cup chopped nuts or chopped dried apricots for added interest.
Tropical blueberry smoothie
Put them in the blender. To add flair to our smoothie, top it with 1/4 cup chopped nuts like almonds or walnut.
Strawberry, mango and yogurt smoothie
Put all ingredients in the blender and puree until smooth, topped with orange sections, or a strawberry as desired.
You may not get it right the first time. It's alright. Nobody does. Making a great fruit smoothie requires a lot of practice. The consolation is that you have something to fall back on - a basic fruit smoothie of either banana, avocado, or pineapple. There is a reason it appears everyone around you is hopping on the smoothie train, they are delicious and healthy.
Why get into the Fruit Smoothie Bandwagon
But don't jump into the bandwagon just because your friends and neighbors are into it. You will lose steam along the way. Do it for a reason strong enough to make you get up in the morning and start your day with a smoothie.
For starters, how about health? Health is wealth, and prevention is always cheaper than the cure. The other is to be in full control of what you shove down your stomach. It is easy to make and convenient to take. You can take it in your kitchen or bedroom. You can take it while watching your favorite TV show or bring it to a park or when you go fishing.
Smoothies have become widely accepted by people who have realized their health benefits. For them, they are a way of life. They are easy to make and can be taken in the kitchen, bedroom, living room or just about anywhere.