7 Healthy Recipes to Make This Summer

Want a balanced, tasty and nutrient-rich drink? Smoothies are for you! It’s as creamy as it is soft, allowing you to reach out without realizing it Five servings of fruits and vegetables per day Recommended by the World Health Organization (WHO). A delicious juice recipe? nothing is easy Just mix fruits and vegetables in a blender And voila. But beware of excess. To limit calories, We focus on low sugar in fruits and vegetables and eliminate the addition of other ingredients. Combined with a healthy and balanced diet, smoothies are available as you wish. Nathalie Negro, head of the nutrition center at Thermes de Brides-les-Bains, gives us some tips and recipe ideas to enjoy all summer long.

What is a healthy smoothie?

Smoothies consist mainly of fruit, What constitutes an important carbohydrate intake. “Healthy smoothies are false friends,” warns Nathalie Negro. Especially when purchased commercially.. “There are no rules in the composition of a smoothie. So we can find something like milk or sugar in the recipe”, warns the expert who Recommends eating homemade smoothies made exclusively with mixed fruits and water.

Healthy Smoothies: Good or Bad for the Line?

Before making a smoothie, you need to imagine the amount of fruit you are going to consume in a single juice. To respect the daily amount of fruit, Experts recommend consuming a maximum of 150 to 200 ml glasses. “We tend to overuse fruit in smoothies. That equates to 2 or 3 servings of fruit, which is all you need for the day, So take care, she explains Limit yourself to one serving of fruit per smoothie. “Especially because mixed fruits are not as stable as whole fruits”, he underlines “But when you limit yourself to a portion of fruit for your smoothie, You can then complete your intake with a fruit or two at the end of a meal or outside.

How to make a healthy smoothie?

Depending on the dosage in different fruits, provide in smoothies 11 grams and 15 grams of sugar per person. In other words, A glass of smoothie (150 cl) has the same amount of sugar as a fruit (about 63 calories). Unless additional ingredients are added. “We like to include coconut milk, sugar, honey, maple syrup, milk or soy milk in our smoothies. But that’s where the calories explode“, warns Nathalie Nigro.

Good idea? Pimp his juice with herbs (parsley, mint, basil…), vegetable leaves (spinach, kale…), spices (cinnamon, ginger, turmeric…) or even the seed (Chia seeds, hemp seeds, etc.). However, a smoothie doesn’t have the same quality as whole fruit. “If the smoothie is high in water, fiber, vitamin C, provitamin A, potassium and carbohydrates, They lose satiety because the fiber is digested“, he recalls.

Finally, to lighten your smoothie, We use fruits like watermelon, strawberry or cucumber. And we don’t hesitate to favor frozen fruit. They not only save time, but Compensate with ice cubes and give a thicker texture to the preparation.

7 Healthy Smoothie Recipes

The standard is mixed 20 fruits for 3 liters of drink, distributed according to similarity of taste. Can serve this amount 15 to 20 people, ie 150 to 200 ml/person. Focus on easy and light smoothie recipes to enjoy without feeling guilty.

A detox smoothie recipe

Ingredients: Apple – Kiwi – Lime

Why do we love? There are apples 11.5% sugar and kiwi 10.3%. On the other hand, lemon contains only 1 to 2% This smoothie is a great juice for carbs Eliminate toxins and lighten your stomach Without increasing the calories.

A slimming smoothie recipe

Ingredients: Carrot-Pineapple-Ginger

Why do we love? Carrots are sweet 6% and pineapple 11.2%. The benefits of adding a vegetable allow you to consume Twice as much sugar as fruit.

A pre-workout smoothie recipe

Ingredients: Kale-Mango-Banana

Why do we love? A trendy vegetable, kale mixes very well with natural diuretic fruits like mango and banana for a flat stomach effect. To give it some crunch, Add the sprouted seeds (from flax, chia or hemp) Rich in omega-3 and 6.

A smoothie recipe without milk

Ingredients: Apple-cucumber-water-mint

Why do we love? This 100% green smoothie is a great idea for an energy boost from breakfast. A detox cocktail, Thanks to the low calories and naturally sweet apples. It is also refreshing for cucumbers Composed of 95% water. To taste without hesitation to start the day on the right foot or before training.

A healthy smoothie recipe for breakfast

Ingredients: Apple-banana-carrot-lemon juice-ginger

Why do we love? For a fruity and vitamin-rich breakfast, try this antioxidant-rich detox smoothie Supports the immune system.

A fat burning smoothie recipe

Ingredients: Pineapple-Lemon-Mango

Why do we love? This mixture Promotes fat elimination. Combined with a sports session, the flat stomach effect is guaranteed.

A healthy oatmeal smoothie recipe

Ingredients: Blueberry – Banana – Oatmeal

Why do we love? This creamy smoothie is perfect for breakfast. Satiating, it helps to replenish energy. For more enjoyment, Add a spoonful of coconut sugar or honey In preparation.

How to store your smoothies?

A smoothie can be enjoyed for breakfast, as a snack or even as an aperitif. nevertheless, It is best to eat it immediately after preparing it so as not to lose its nutrients. “These products have undergone a transformation. They are so blended They should not be kept for more than 24 to 48 hours“, notes Natalie Nigro. “And for good reason, rich in vitamin C, They are not resistant to heat or light. So keep it in the fridge.”

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