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Good, healthy, colorful, genuine. Drinking juices is smoothie it’s not just one of the food trends of the moment: these drinks represent gods natural supplements to lose weight, prepare the skin in the sun, recharge your batteries and fill up on antioxidants. “Real sips of well-being – explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – which can be included in a healthy diet especially in summer when the desire for something fresh and healthy rises. When the heat makes itself felt, then, a glass of fruits and vegetables together with other expertly mixed ingredients it is ideal for supplying the body with nutrients that are lacking with activity and with sweat“.
Properties and benefits for the body
“Through smoothies and centrifuged – continues the expert – we take the vitamins and mineral salts. When we are deficient, the body often sends signals to us as a sense of weakness, moodiness, asphyxiated skin… they therefore help to maintain the hydro-saline balance giving energy. These natural plant juices also help us to purify us, counteracting the dangerous free radicals responsible not only for cellular aging, with the appearance of wrinkles, but also the onset of pathologies “.
How they prepare
The combinations possible are then infinite, one more greedy than the other. The well-known journalist knows this well Angelica Amodei, author of the books “Sips of wellbeing” and “Other sips of wellbeing” (both published by Over Edizioni), which every day delights its readers and followers with delicious and healthy recipes. “Yes, because compared to our traditional one smoothie or milkshake, smoothie’s watchword is appearance healthy”, Says the author. “A smoothie is prepared, in fact, with ingredients that can create the right combination between taste and well-being. So they satiate, quench thirst, satisfy the palate and at the same time are an inexhaustible source of minerals and vitamins ”.
“They can be achieved with different vegetables, not only fruit, but also vegetables, with the addition of ice, vegetable milks (soy, oats, rice, coconut, spelled …), vegetable waters or yogurt without sugar or even the kefir”, Explains the journalist. “The warmer it gets, the more we add cubes of ice in the blender, in order to make our health drink more appetizing, capable of giving us an immediate feeling of freshness. Another refreshing and tasty idea: prepare ice cubes with fresh fruit juice (watermelon, lemon, orange, grapefruit … or even with aromatic herbs such as mint or rosemary), which once chopped together with the other ingredients will give a unique taste. Crushed ice should feel in your mouth. Finally, we can add to our vitamin glass seeds various, chopped nuts and pieces of dried fruit. A real delight ”, assures Angelica Amodei.
The smoothie diet
“Smoothies are nutritious and can represent one Breakfast to start the day with the right sprint, but they are also ideal preparations, based on the ingredients used, for a light lunch by the sea or a regenerating, vitamin and remineralizing snack “, says Dr. Pierantoni.
Advice? “We always try to combine fruit and vegetables together so as not to have an excessive load of fruit sugars, which can raise the glycemia“.
Smoothie recipes for the summer
The ingredients used can then help us prepare the skin in the sun, improve the circulation which, especially in the heat, tends to slow down, purify us. “The password – says Angela Amodei – is there seasonality. THE blueberries, for example, they are perfect in summer because they are rich in anthocyanins, powerful antioxidants that fight aging, even in the brain. They protect eyesight and help maintain skin elasticity. They bring sash C vitamin, if eaten raw (cooking destroys vitamin C which is thermolabile), an ally of the immune system and other help against oxidative stress. They also contain minerals such as iron, phosphorus, magnesium and football. Friends of microcirculation, they protect the capillaries. They also contain a substance with antiglycemic power, glucoquine, so they are suitable for those suffering from diabetes or have high blood sugar. We have different varieties of blueberries: the black one and the red one, known as cranberry. Both are known as a natural defense against urinary infections ”.
Cup of yogurt cream, blueberries and muesli
Ingredients for 2 people:
Whole Greek yogurt, 150 ml
Blueberries, 80 g
Muesli with dried fruit, 2 tbsp
Take two cups and add a spoonful of muesli and a few whole blueberries to the bottom of each. Blend the Greek yogurt with the remaining blueberries and pour the thick cream into the two cups.
Peach, apple and vanilla yogurt smoothie
Ingredients for 2 people:
Fishing, 1
Apple, 1
Vanilla yogurt, 150 ml
Ice, abundant
Carefully wash the fruit and blend it with the peel, along with the yogurt and ice. Pour into two glasses and consume it fresh!
Smoothie Milk of oats, banana, strawberries and chia seeds
Ingredients for 2 people:
Oat milk, 200 ml
Banana, 1
Strawberries, 3-4
Chia seeds, 2 tbsp
Ice, to taste
Preparation:
Pour the oat milk into the jug and add the banana and strawberries. Add some ice and blend to obtain a frothy and creamy mixture. Pour into glasses and add the chia seeds. Let them rest inside the smoothie for a few minutes and drink.
Apricot and almond smoothie
For 2 people
Apricots, 4
Almonds, 10
Almond milk, 200 ml
Ice, to taste
Blend all the ingredients, serve in two glasses and drink cool.
Extract Carrots, peach, ginger, orange
Ingredients for 2 people
Carrots, 4
Fishing, 1
Root ginger, about 2 cm
Orange, 1
Preparation:
Wash the carrots and brush them well, without peeling them. If possible choose them of biological origin. Wash the peach well and cut into pieces and put them in the extractor or centrifuge, followed by the ginger root, the carrots in pieces and the peeled orange and in wedges. Pour into two glasses and drink immediately.
Melon, cucumber and ginger extract
Ingredients for 2 people
Melon, 4 slices
Cucumber, 1
Fresh ginger, 1 small piece
Flax seeds, 2 tsp
In an extractor combine the melon, with the cucumber and ginger. Once you have the juice, pour into two glasses and add a teaspoon of flax seeds each.
Melon, orange and mint smoothie
Ingredients for two people
Melon, 2 slices
Orange, 1
Fresh mint, 6-7 leaves
Pistachios, 7-8
Mineral water, a glass
Blend all the ingredients together and serve very fresh in two glasses.
MONDAY
BREAKFAST: Smoothie Milk of oats, banana, strawberries and chia seeds
MORNING SNACK: 2 plums
LUNCH: Julienne carrot salad; millet with chickpeas and curried vegetables
AFTERNOON SNACK: 1 slice of watermelon; 1 cup of green tea
DINNER: Mixed salad; rolls of zucchini and ricotta; 1 slice of toasted wholemeal bread
TUESDAY
BREAKFAST: 1 HD yogurt (lactose free); 2 rice cakes with a thin layer of jam; 1 cup of green tea
MORNING SNACK: 2 apricots
LUNCH: Tomato salad; risotto with cherry tomatoes, basil and almond flakes
AFTERNOON SNACK: Extract Carrots, peach, ginger, orange
DINNER: Radicchio salad; swordfish with green beans and olives; 1 slice of toasted wholemeal bread
WEDNESDAY
BREAKFAST: 1 juice of cucumber, carrots and pineapple; 1 slice of toasted bread with extra virgin olive oil; 1 cup of green tea
MORNING SNACK: Apricot and almond smoothie
LUNCH: Mixed salad; pasta with pesto
AFTERNOON SNACK: 30 g of lean raw ham; 2 slices of pineapple
DINNER: Cold potato salad with poached eggs and peppers
THURSDAY
BREAKFAST: 1 vegetable yogurt; 1 tablespoon of whole oat bran; 4 strawberries; 1 cup of green tea
MORNING SNACK: 1 cup of cherries
LUNCH: Tomato and cucumber salad; Peach, apple and vanilla yogurt smoothie
AFTERNOON SNACK: 2 slices of melon
DINNER: Pea cream with raw ham chips; 1 slice of toast
FRIDAY
BREAKFAST: 1 glass of HD milk; 2 wholemeal biscuits; 1 cup of green tea
MORNING SNACK: Melon, cucumber and ginger extract
LUNCH: Lettuce and radicchio salad; rice salad
AFTERNOON SNACK: 2 plums
DINNER: Prawns salad, Tropea red onion and tomatoes; warm lentils; 1 slice of toast
SATURDAY
BREAKFAST: 1 kefir; 2 wholemeal dry biscuits; 1 cup of green tea
MORNING SNACK: 1 cup of cherries
LUNCH: Chicken rolls with fresh zucchini pesto; grilled aubergines seasoned with parsley and garlic; 1 slice of toast
AFTERNOON SNACK: Melon, orange and mint smoothie
DINNER: Mixed salad; 1 vegetarian pizza with vegetables
SUNDAY
BREAKFAST: 1 cup of lemon granita; 1 slice of toast
MORNING SNACK: 1 slice of watermelon
LUNCH: Lettuce and rocket salad; cup of yogurt cream, blueberries and muesli
AFTERNOON SNACK: 1 cup of mixed fruit salad
DINNER: Radicchio and walnut salad; courgette “carbonara” pasta
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