Asmoothieisathickandcreamybeveragemadefrompureedrawfruit,vegetables,andsometimesdairyproductslikemilk,yogurt,ice-creamorcottagecheese,typicallyusingablender.Asmoothiecontainingdairyproductsissimilartoamilkshake,thoughthelattertypicallycontainslessfruitandoftenusesicecreamorfrozenyogurt.Blendingupakiwiortwoinagreensmoothiehelpsbrightenuptheflavorwithoutaddingabunchofextracalories,especiallywhenthere’salotofgreens.
Thehealthfulnessofasmoothiedependsonitsingredientsandtheirproportions.Manysmoothiesincludelargeormultipleservingsoffruitsandvegetables,whicharerecommendedinahealthydietandintendedtobeamealreplacement.However,fruitjuicecontaininghighamountsofsugarcanincreasecaloricintakeandpromoteweightgain.Similarly,ingredientssuchasproteinpowders,sweeteners,oricecreamareoftenusedinsmoothierecipes,someofwhichcontributemostlytoflavorandfurthercaloricintake.
Agreensmoothietypicallyconsistsof40–50%greenvegetables(roughlyhalf),usuallyrawgreenleafyvegetables,suchasspinach,kale,swisschard,collardgreens,celery,parsley,orbroccoli,withtheremainingingredientsbeingmostlyorentirelyfruit.Wheatgrassandspirulinaarealsousedashealthfulingredients.Mostgreenleafyvegetableshaveabitterflavorwhenservedraw,butthiscanbeamelioratedbychoosingcertainless-bittervegetables(e.g.babyspinach)orcombiningwithcertainfruit(e.g.bananasoftensboththeflavorandtexture).
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