White - Healthy Quick and Easy Smoothies
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- Book:Healthy Quick and Easy Smoothies
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- Publisher:DK Publishing;Dorling Kindersley Publishing, Incorporated
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- Year:2018
- Rating:4 / 5
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Healthy Quick and Easy Smoothies: summary, description and annotation
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Smoothies are a tasty way to satisfy your cravings between meals and pack often-neglected superfoods into your diet.
All 100 recipes in Healthy, Quick & Easy Smoothies are under 300 calories, have 5 or fewer ingredients, and take less than 10 minutes to make, so you can whip them up in no time and get on with your health goals and enjoy your day.
Every recipe contains nutritional information to help you plan your meals and meet your dietary needs:
Calories
Fat
Cholesterol
Sodium
Carbs
Sugar
Fiber
Protein
All 100 recipes are grouped into four main categories:
Tropical Fruit Smoothies
Berry Smoothies
Combo Smoothies
Green Smoothies
Many recipes offer modifications you can makewithout significantly changing the nutritional numbers. And with so many delicious smoothies to choose from, your blender is sure to occupy a permanent place on your countertop!
White: author's other books
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To my three little ladies: Madeline, Charlotte & Isla
Smoothies are a huge part of my healthy cooking repertoire. Whether its a quick breakfast, a late-night treat, or an afternoon snack to beat an energy slump, a frosty blend of fruits and vegetablesand other ingredientscan be the ultimate refresher.
Even with all the nutritious possibilities, smoothies can be confusing. They have a reputation for being superfoods in a glass, but many of them are sugary milkshakes in disguise. While experts recommend no more than 6 to 9 teaspoons of added sugar a day, most Americans are eating closer to 20! Cutting out 10 teaspoons of sugar per day can lead to a 15-pound weight loss in a year!
What you really want for healthy smoothies are fresh ingredients combined with flavor, color, texture, and nutrition in mind. These recipes are crafted from seasonal, whole food ingredients whirled together to optimize health. Unexpected elements, like green tea powder, dates, chia seeds, and cauliflower (really!), help these blends fully achieve superfood status.
These smoothies are filled with powerful antioxidants to fight inflammation, unsaturated fats for skin and neurological health, minerals for strong bones, and fiber and probiotics to promote gut healthand many contain no added sugar whatsoever.
Each recipe includes a full panel of nutrition information, including a tally of total and added sugars. This is an important distinction to make because natural sugars from dairy and fruit dont wreak havoc on the body the way an abundance of added sugars can.
Within the pages of Healthy, Quick & Easy Smoothies , youll also find tips, tricks, and mini courses in nutrition to help fuel you every day. Happy blending!
Dana Angelo White
to your health
Smoothies in this book are packed with nutrient-rich ingredients, dont require fancy equipment, and taste delicious. Plus, they offer three benefits for enjoying a smoothie in todays on-the-go society.
No recipe has more than 300 caloriesand some have fewer than 100!
No recipe takes more than 10 minutes to prepand most need just 5 minutes.
No recipe has more than 5 ingredientsand several need no more than 2 or 3.
than juices
This debate between smoothies and juices often focuses on those nutritional differences between the twoas well as, of course, the taste. But it really all comes down to one word: fiber.
Technically, fiber is an indigestible component of plant-based foods. Eating fiber-rich foods helps regulate digestion and increases satiety, making you feel fuller longer. Certain types of fiber can also help lower bad cholesterol. Traditional juicing involves extracting liquid from ingredients, like herbs, fruits, and vegetables. While this liquid contains several nutrients, much of the fiber is removed and missing from your glass. The beauty of a smoothie is you get to keep the fiber! While some of the physical composition of the smoothie ingredients are broken down when blended, everything makes its way into your glassand your body.
Blenders come in many shapes and sizes, and like most kitchen appliances, you get what you pay for. The only way a blender can do you wrong is if the blade easily jams or if the machine is difficult to clean. Shop around and check user reviews when shopping for a product, and be wary of models that fall short in these areas.
All the recipes in this book were made using a Vitamix 5200 Standard blender. This blender is known for its ability to blend everything from frozen fruits to nuts to dry grains. Its certainly worth the high price tag because it lives up to the hype. That said, a pricey blender isnt required to enjoy the recipes in this book.
If you have concerns about your blenders ability to pure with ease, cut harder (or denser) ingredients like nuts, raw beets, carrots, and apples into smaller pieces before adding them to the blender. Also, be sure to add the liquid ingredients first because this always makes for easier blending.
how to make smoothies
If you can drink it from a glass but its thick enough to eat with a spoon, then its a smoothie. And with your blender, you can easily create a smoothie using ingredients from three main categories.
Water content and fiber in an ingredient determine a smoothies texture and thickness. Bananas have a low water content, but watermelons have a high water content. Pineapple also has a high water content but more fiber than peaches. Smoothies with both get their texture from the pineapple.
Because portability is critical for smoothies, using various liquidslike 100% fruit juices, coconut and almond milks, freshly squeezed citrus, and coffee and teato help pure the ingredients keeps the smoothies thick but drinkable. Water and ice cubes are also often used to help a smoothie stay cold.
Also called emulsifiers, binders help blend ingredients together to form a new mixture and to keep those ingredients from separating. Emulsifiers are often a dairy product (like yogurt) and sometimes a nondairy ingredient (such as nuts). Some fruits can also serve as binders, especially bananas.
Except for the bowls, popsicles, and tubes, all the recipes make two servings, although you can halve or double recipes. You can also freeze unused servings. Make sure to defrost and reblend a frozen smoothie.
If you decide to make your own modifications, ensure to make swaps with similar ingredients. See and some of the recipes for specific changes you can make, their benefits, and their impact on calories.
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