A smoothie is a healthy and nutritious drink that is becoming an increasingly popular choice among health-conscious consumers. It is made by combining fruits, vegetables and other nutrient-rich ingredients, making it the perfect choice to boost your daily intake of vitamins and fibre. These drinks often contain yoghurt, nuts, seeds and superfoods such as chia seeds or spirulina as ingredients to help boost protein and essential fatty acid intake.
The advantage of smoothies is that they are quick and easy to make, not to mention the fact that the variety is limited only by your imagination thanks to the wide range of ingredients. They can be eaten for breakfast as an energy-rich day starter, or between meals as a great alternative to sweets. They are also a solution for those who don’t like to eat enough fresh fruit or vegetables, as they can be easily incorporated into a diet in the form of smoothies.
The personalisation of smoothies is what makes them truly unique. The infinite variety of recipes allows everyone to find the combination that best suits their taste. By choosing your ingredients wisely, smoothies can also contribute to a healthy lifestyle.
Of course, smoothies are also on the Onios brunch menu.
Raw materials
When making a smoothie, it’s important to use fresh ingredients. Here are some nutritious smoothie recipes with a variety of flavours!
Fruit and vegetables
The smoothie is based on fruit and vegetables. These are responsible for the sweet, refreshing taste. Popular choices are bananas, strawberries, raspberries and mangoes, which can be added to a smoothie even frozen to enhance its cooling effect. Vegetables such as spinach, kale, avocado and beetroot are nutrient-rich and their varied colours make the drink even more delicious.
Liquids
The liquids make the drink liquid and easy to drink. Plain water, various milks (cow’s milk or plant milks), fruit juices and thick yoghurts (including Greek yoghurt) offer a range of options. Smoothies are an excellent food for vegans, in which case plant milks, plant yoghurt or coconut water are recommended.
Ideas for flavouring your smoothies
If you want to make your favourite smoothie even more nutritious and tasty, or if you want to try out some special flavours, you can add other ingredients besides fruit and vegetables. Protein powder, chia seeds, peanut butter, seeds, seed butters, dates are great for adding protein and fibre, and cocoa powder, vanilla extract or cinnamon are great for enriching flavours. Honey, maple syrup or agave syrup can also be added as a sweetener.
Smoothie for people with special diets
For those with food allergies or special diets, it is important to choose and use the right ingredients when making smoothies. Instead of dairy-based ingredients, you can choose plant-based milk, gluten-free oats or plant-based proteins such as pea protein. High-fat ingredients (such as almond butter or tahini) are suitable substitutes for animal fats. When choosing these, pay attention to nutritional considerations and individual food intolerances.
- For lactose intolerant people: plant milks
- For people with gluten intolerance: gluten-free oats
- Dietary needs: plant-based protein, seed oils
- Instead of animal fats: almond butter, tahini
Steps to make a smoothie
A smooth, delicious smoothie is inconceivable without the perfect ratio of the right ingredients. To achieve the desired texture and create the perfect drink, follow the steps below.
Mixing the ingredients
A powerful blender is essential to ensure that your smoothie is homogeneous. The ingredients should be added in the following order: first the liquids (e.g. water, milk, juice), then the soft ingredients (e.g. fresh fruit, vegetables) and finally the harder, frozen ingredients (e.g. frozen fruit, ice cubes). To make the drink even more refreshing, add a few ice cubes.
You will need the following quantities of the ingredients:
- Liquids: 1 cup
- Soft ingredients: 3/4 cup
- Hard, frozen ingredients: 1/2 cup
The right temperature and texture
To achieve a creamy texture, it is recommended to use frozen ingredients or ice cubes. Adding these will ensure that the smoothie has a cool feel and is sufficiently thick. To guarantee a smoothie that is smooth and frothy, use the blender for a sufficient amount of time.
Sweetening on request
For a sweeter taste, use natural sweeteners such as honey, maple syrup or agave syrup. These will blend perfectly in the drink. For a stronger taste, you can also add vanilla extract or cocoa powder to enhance the smoothie experience.
- Sweeteners: 1-2 tablespoons
- Flavourings: to taste
The quality and freshness of the ingredients used contribute significantly to the taste and texture of the smoothie. Use quality ingredients and pay attention to technique to ensure a smoothie that is a success.
Smoothie recipes
A smoothie can be the perfect choice for breakfast or as a snack. Here are some recipes that are definitely worth trying!
Green smoothie
Green smoothies usually contain healthy green vegetables such as spinach, kale and avocado. The combination of these has a very positive effect on the body and is also very tasty. One of the most popular versions is the kale smoothie, which requires the following ingredients:
- 1 cup shredded kale
- 1/2 ripe avocado
- 1 banana
- 1 cup apple juice or vegetable milk
- Sweetener to taste (honey or agave syrup)
Fruit smoothies
The number of fruit smoothies is almost endless. From mangoes to bananas to berries, almost anything can be used in the preparation. The antioxidant content of a blueberry-banana smoothie, which is not only delicious but also eye-catching, is not negligible. Here’s what you’ll need:
- 1 cup frozen blueberries
- 1 ripe banana
- 1 cup vegetable milk, e.g. almond milk
- Sweetener to taste
Protein smoothies
Protein smoothies are, as the name suggests, high in protein, thanks to the various protein powders, seeds and nuts. To make an almond butter protein smoothie, you need:
- 1 cup of vegetable milk
- 1/4 cup almond butter
- 1 cup of frozen bananas
- 2 tablespoons plant-based protein powder
Breakfast smoothies
If you want a quick but nutritious breakfast, make a smoothie as soon as you wake up. A coffee and banana smoothie is the perfect choice for those who love the taste of coffee and don’t mind a little extra caffeine:
- 1 ripe banana
- 1 cup strong coffee (chilled)
- 1 cup of vegetable milk
- 2 tablespoons of oatmeal
- Honey or syrup to taste
Smoothie recipes for people with special diets
For those who follow a special diet, such as vegans, you can also add vegan protein sources, i.e. plant protein powders, to your favourite drink. A tasty vegan option might be a cantaloupe smoothie. To make it, you need to get the following:
- 1 cup of chopped cantaloupe
- 1 cup vegetable milk or coconut water
- 1 tablespoon chia seeds or flaxseed
- Sweetener to taste (optional)
Healthy eating with smoothies
A well-prepared smoothie is not only delicious, but also helps to maintain good health and the intake of nutrients needed for the body to function properly.
Vitamins and antioxidants
Smoothies can help meet the daily recommended vitamin and antioxidant requirements. These substances help protect cells and prevent many diseases. The more vegetables and fruits you put in a smoothie, the higher the vitamin content of the smoothie. The following vegetables contain a high proportion of the following:
- Vitamin A: broccoli, carrots
- Vitamin C: citrus fruits, kiwi
- Vitamin E: spinach, almonds
Antioxidants such as beta-carotene and various flavonoids help neutralise free radicals, thus helping to reduce oxidative stress.
Fibres to achieve a feeling of fullness
Smoothies can be an important source of fibre, which aids digestion and provides a long-lasting feeling of fullness. High-fibre ingredients – especially vegetables and whole grains – can help maintain a healthy digestive system. Foods rich in fibre include:
- Apples: high pectin content
- Chia seeds: rich in soluble and insoluble fibres
- Biscuit butter: a good source of fibre and vegetable protein
Regular and sufficient fibre consumption can reduce the risk of cardiovascular disease and high blood sugar levels.
Probiotics and proteins
Athletes or those who do not consume foods of animal origin should ensure that their increased protein intake is covered. This is best done by using protein powder, which can also be added to smoothies. Plant-based protein powders such as rice, hemp or pea protein are a good choice for those following a vegan diet.
Probiotic foods, such as natural yoghurt or kefir, can help maintain healthy gut flora, support digestion and contribute to proper immune function.
Add proteins and probiotics to smoothies to increase their nutritional value and make it easier to create a sustainable, healthy diet for yourself.
The best sources of protein are:
- Vegetable protein powders: pea, rice, hemp protein
- Dairy products: yoghurt, kefir (also contain probiotics)
Everything smoothie: tips and ideas
To make heavenly smoothies, it’s worth following some tips and tricks from experienced smoothie drinkers. These tips and tricks are very useful, as they can provide you with a wealth of information on everything from choosing the ingredients to blending and storing them. Let’s take a look at what they are!
How to store your smoothie properly
When storing smoothies, the right temperature is a key consideration. It’s best to prepare it just before consumption or store it in the freezer until you’re ready to drink it, so it stays fresh. A practical and space-saving solution is to use an ice cube tray so you can store smaller quantities. The recommended storage period is as follows.
- Refrigerated storage: recommended for 1-2 days maximum.
- Freezer storage: in ice cube trays or sealable plastic bags for up to 1 month.
How to choose the best blender!
To get the perfect smoothie, you need a powerful blender that works well. Vitamix blenders are a great choice for achieving a smooth, even consistency. It’s recommended to add the liquid ingredients first, then the softer ingredients and finally the most solid ones. Gradually increase the speed of the blender from the lowest to the highest setting so that the smoothie is homogeneous.
Secrets of healthy smoothies
The most important aspect of making a healthy smoothie is to follow the nutritional recommendations. Vary the ingredients so you always get a nutrient-rich drink. Choose fruits and vegetables that are high in fibre, vitamins and nutrients. Acai, a variety of seeds, nuts and different spices make smoothies even healthier.
- Nutrients: fibre, vitamins, omega-3 fatty acids
- Healthy ingredients: vegetables, fruits, seeds, nuts
Variations on the ingredients
Aim to use seasonal fruit and vegetables. For example, cumin or melon can be great natural sweeteners in summer. You can experiment with flavour variations, for example adding biscuits, so that the smoothie can also be used as a dessert. But it’s important to always choose your ingredients health-consciously.
- Seasonal fruits: cantaloupe, melon
- Flavouring: you can add biscuits to diversify
Allergies and food sensitivities
Always take into account individual allergies and intolerances. Use vegetable milks such as almond milk, coconut milk or soya milk. These are great vegan alternatives. Before adding seeds or nuts to smoothies, make sure you are not allergic to these foods.
- Non-dairy milks: almond, coconut, soy milk
- Allergy: check before using seeds and nuts
