Healthy Smoothie
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10 Great Ingredients to Use in Your Smoothies

Old-School Jamie Oliver!

 

I recently watched an old episode of the Jamie Oliver series, “The Naked Chef”. In it he went about showing off his normal wizard-like skills in the kitchen, grilling and basting and mixing. Toward the end he then said something odd – he said, “Now we’re going to make something different, a kind of fruity milkshake, made with fruit and yogurt – it’s called a smoothie.”

 

Now bearing in mind this is made in the mid 90’s – it was obviously made before smoothies became commonplace!

 

High Street Smoothies

 

Since this time, the smoothie has become a regular fixture in our diets, being sold in coffee shops, restaurants, and even McDonalds! These High Street smoothies, however, can be unhealthy versions of the real McCoy, the freshly made smoothie.

 

In order to help the smoothies be quick to make, the High St chains often cut corners in health terms and put added sugar and other additives into their drinks. How many calories are in these drinks? That’s for another blog post…

 

Fresh Smoothies – So Much Better For You….

 

On the other hand, the fresh smoothie, made just with fresh ingredients and a blender, can be a super healthy vitamin boost for anyone looking for a tasty and healthy snack-drink. Made with fruit, veg, nuts, seeds, yogurt, and anything else you may have to hand, a smoothie is a great way to get goodness into those that don’t naturally consume such things, such as kids.  

 

Check out our list of what you might like to try in your morning freshener:

 

Top 10 Smoothie Ingredients

 

  • 1) Banana – A great base for many a fresh smoothie, bananas offer body to what would could come out as just a juice drink. Their sweet, creamy like texture delivers a touch of luxury to your morning health kick. In addition to their flavour and texture, bananas offer a great vitamin boost – bananas are full of potassium, fibre and vitamin b6.

 

2) Yogurt – Another ingredient that gives body to a smoothie. Yogurt obviously comes in many different flavours, but its best to use plain, natural yogurt rather than flavoured, which can contain lots of sugar. Plain yogurt, being 100% natural is a great source of vitamins and minerals, and also a source of “good” bacteria that aids digestion.

 

  • 3) Ice - Throw some ice in with your other ingredients, and get an instant chilled drink. Save money by using freezer ice, rather than the shop bought stuff.

 

  • 4) Blueberries - Blueberries stuff a ton of nutrition into a tiny package, delivering impressive amounts of vitamins, fibre, and phytonutrients like quecertin and ellagic acid. Those last two compounds may protect against chronic diseases including cancer and heart disease. And quercetin is a hot topic in the sports nutrition world because of anti-inflammatory and other health benefits. (Live Strong)

 

  • 5) Kale – Kale has grown in popularity in the last few years, and become a staple in the foodies supermarket basket. Kale has cholesterol lowering benefits and can also prevent against cancer, making it a modern-day superfood. (whfoods.com)

 

  • 6) Spinach – Another green item to use, spinach gives that glowing green colour that makes you feel as though you as drinking in goodness with every gulp. Spinach is believed to be of Persian origin, and spread across Europe by the 12th Century. It comes in quite cheap in the supermarket as well. If it is good enough for Popeye, it’s good enough for us!

 

  • 7) Raspberries – High in antioxidants the humble raspberry has been a staple of the Western diet for centuries. Delicious raspberries are also low in calories and fats, and also a great source of vitamin C making them a v healthy choice for the average smoothie drinker. Try frozen rather than fresh for a convenient, quick, cheaper alternative.

 

  • 8) Honey – For a bit of luxury, just drizzle a bit of good quality honey into your blender. Just to add that touch of sweetness, if you have filled up with greens! Honey will also keep for a long period (months, rather than days for some fresh fruit) making it a convenient option for those that have only the occasional smoothie.

 

  • 9) Citrus Fruits - It goes without saying that citrus fruits - orange, lemon, lime, and grapefruit- offer a potent dose of vitamin C. But did you know that these fruits also contain folate, which helps produce and maintain your body’s cells, and fibre, which promotes GI health? Of course, vitamin C is the real star in this group, as it’s critical for muscle and collagen repair –which can really come in handy if you’re fighting off an injury or healing a wound. (LiveStrong.com)

 

  • 10) Cayenne Pepper – Just to add a bit of spice to your morning menu! Just a hint adds some heat to your smoothie which means it may keep you awake longer! The health benefits of cayenne pepper are vast and various. First, it’s an anti-inflammatory and inflammation plays a role in almost every health problem. It’s also anti-cancerous, anti-fungal, anti-bacterial, anti-allergen, and anti-irritant. It can also help with colds and flu – if you’re feeling a bit under the weather, this ingredient can give you a lift! (Healthy Smoothie Headquarters)