Do It Yourself: The Complete Guide for the preparation of protein smoothie

If for some reason you do not have the time or desire to eat their calories, they can drink. We have compiled a complete guide for the preparation of smoothies. How to connect to a cocktail of vegetables and fruit, sweeten the drink, keeping it low-calorie, and how to be a blender that best prepare shake, learn now.

Choosing the liquid part of the cocktail

Smoothies - chopped ingredients is mixed with any liquid portion: cow, rice, coconut or soya milk, green or red tea, ice or at worst, with water.

The amount of liquid added to smoothies, determines how dense and rich to get a drink. If you make a smoothie for the first time and do not know what will be the consistency of the finished product, start with 200-250 ml of water or milk. If the drink has too liquid, add a frozen yogurt or ice cubes.

Adding fruits

The smoothies can add any vegetables, including frozen or canned. In the past, however, it contains a lot of sugar. On the one hand it is good - you can not sweeten smoothies. On the other hand, this is not an option for those who strictly monitors the percentage of body fat.

Raspberries, strawberries, cranberries, bananas, pineapples, peaches, apples and mangoes - fruit rich in minerals and vitamins and are a major flavoring component of the beverage.

add vegetables

If you do not like to eat vegetables, drink them. In many of the classic "green" smoothie add lettuce, such as iceberg, kale (kale) and spinach. You can add radishes, tomatoes or cucumbers, but it is worth remembering that such drinks need to pour less water - it is sufficient in vegetables. Sports drinks are good vegetable powder or stacked fiber.

Some nuts for texture and spices to taste

If you are going to drink smoothies to replace one or two meals, it is necessary to make nutritious. For this purpose, the mixture can add peanut butter, sunflower seeds, granola and coconut. If you drink sweet conceived - season it with cinnamon. If the preparation of smoothies vegetables mixture was higher than fruit - use paprika, salt and pepper.

Choosing a sweetener

Add sweet smoothie in two ways: high-calorie and diet. Depending on the goal, you can use light stevia or agave nectar, or something more nutritious like honey or jam.

Proceed to the main - source of protein

In racing of ordinary smoothie turns added to a mixture of protein. The vegetable smoothies can be placed or nonfat Greek yogurt with no sweeteners, tofu or Adygei cheese.

If fruit smoothies conceived, perfectly suited whey or casein proteins, which can be bought in any store of sports nutrition. Such a protein would be the most tasty and nutritious for amino acid profile, however, can make the mixture was much thicker than expected. In this case, you need to add about 100 ml of your chosen "solvent" - water or milk.

How and what to cook

Now it's time to put all the selected ingredients into a blender. Globally blenders are divided into immersion (when the manual chopper placed in a special measuring cup) and stationary (in which the blender blade set into a bowl for mixing).

Hand blenders are cheaper, perfectly cope with their tasks and take up little space. The only point to keep in mind when choosing a blender - do not take the one with the plastic blades. Usually it is the cheapest model, which after two or three chopped nuts or ice fail.

Stationary blenders are perfect for making smoothies, however, are two to three times more expensive. It is important not to fall into the other extreme and do not spend a blender for 20-30 thousand rubles: for making smoothies or other can do without programmable models of domestic cooking tasks. Pay attention to the volume of the bowl: the higher it is, the greater the variety of foods can be added to smoothies.

Some proven smoothie recipes

1. Protein Smoothies with cocoa, coconut milk and avocado

Ingredients:

• 1 scoop chocolate protein;
• 1 cup of coconut milk;
• 1 ripe avocados;
• 1 tablespoon cocoa powder;
• handful of ice;
• sweetener to taste.

preparation

Mix the ingredients in a blender for 15-30 seconds.

2. Protein Smoothies with pumpkin, cinnamon and casein

Ingredients:

• 2 scoops vanilla casein;
• 100 g of purified raw pumpkin;
• 1 teaspoon cinnamon;
• 400 ml of water.

preparation

Mix the ingredients in a blender for 45-60 seconds.

3. Protein Smoothies with lettuce and almond milk

Ingredients:

• 5-7 large lettuce leaves;
• ½ cup frozen blueberries;
• 1 scoop vanilla protein;
• ½ cup almond milk;
• 3-4 ice cubes.

preparation

Mix the ingredients in a blender 30-45 seconds.