http://indianexpress.com/article/lifestyle/food-wine/keep-healthy-this-summer-with-easily-made-smoothies-2782400/
The seasons are changing: it becomes light earlier and dark later. The days are long and warm. What better way to make sure you get all the nutrients you need than making smoothies? You can prep it days before, store it in the freezer and pop it in the blender when the cravings get too much.
To make sure your smoothies are healthy combine fruit, vegetables, dairy or protein – this will ensure that you have a balanced drink containing a variety of macro- and micronutrients.
| STEPS | AMOUNTS | OPTIONS |
| Starting with a smoothie – choose a basis and add to the blender | 100ml per person | Water / Milk (Dairy or non-diary)
Avoid coconut milk – high in saturated fats |
| Add the hardest fruit and vegetables first and blend (dice into chunks before adding to blender) | Choose 1 portion* per person – vegetables are unlimited | Carrots / cucumber / beetroot / apples / pears / pineapples |
| Add the rest of the ingredients | Choose 2 fruit portions* per person – vegetables are unlimited | Spinach / celery / grapes / plum / persimmon / strawberry / blueberry / blackberry / raspberry / pomegranate / / peaches / watermelon / fig / grapefruit / guava / kiwi / lemon / lime / lychee / nectarine / melon / mango / papaya / orange / clementine / apricot / cherry / coconut / cranberry / fresh or frozen banana and assorted berries |
| Add a protein source | Choose 1 portion** per person | Yogurt, peanut- / almond- / hazelnut butter, whey or soy protein powder, Future life – High Protein, almonds or walnuts, hemp-, chia- or ground flax seed |
| Add some flavor (Optional) | To taste | Cinnamon, cayenne pepper, nutmeg, fresh grated ginger, almond- or vanilla extract |
| End off with ice cubes | To taste | To taste |
*1 Portion = ½ cup of chopped fruit
**1 Portion = 2 Tbsp. of peanut / almond or hazelnut butter, 100g of yoghurt, 1 Tbsp. seeds or nuts, 2 – 4 Tbsp. Futurelife High protein, 1 scoop whey or soy protein (or according to instructions on package)
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