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Green smoothies: a delicious addition to the raw food kitchen
Experts recommend eating at least five to ten servings of fruit and vegetables a day. One or the other portion can also be consumed in liquid form: Green smoothies made from pureed green vegetables and herbs, ripe fruits and water are a delicious addition to the raw food kitchen.
Those who integrate a lot of fresh fruit and vegetables into their diet plan provide their body with important vitamins and minerals and thus protect themselves from diseases. Some of the healthy foods can also be consumed in the form of smoothies. Purchased products should be avoided, because they usually contain a lot of sugar and other additives.
Pureed green vegetables and herbs with ripe fruit and water
Vegetables are healthy and health is “in”. This may be the formula that explains the spread of green smoothies. As the Federal Center for Nutrition (BZfE) writes, the term smoothie is derived from the English word smooth for smooth or soft. It describes the consistency of the creamy liquid.
Green smoothies are mixed drinks that are made from pureed green vegetables and herbs, ripe fruit and water, depending on the desired consistency. The numerous recipes recommend almost the entire variety of vegetables. There are also herbs such as parsley, sorrel, chervil, borage or dill, which provide aromatic variety.
In addition to the everyday ingredients, more unusual ingredients are also allowed in the blender: carrot green, radish leaves, celery, beetroot, fennel and kohlrabi. Wild herbs such as nettle, dandelion, yaw or purslane are also suitable.
In principle, all types of vegetables and herbs are recommended as ingredients that could otherwise be raw on the menu. It makes sense to follow the seasonal offer here.
In order to alleviate the often unusually bitter taste of the mixture, a fruit content of about half or a little more is common. Lemon juice or zest, dried fruit, honey or ginger provide freshness, sweetness or spiciness - according to your own taste.
Not everything can be eaten raw
The BZfE points out that caution should be exercised when using unusual ingredients or vegetables. Especially when it comes to ingredients that do not appear on the table or are usually only cooked on the table in conventional kitchens. Potatoes, beans, eggplants, rhubarb and cassava, for example, must not be eaten raw.
Some ingredients can be harmful in large quantities
The experts also explain that ingredients such as certain essential oils from parsley, an anti-seizure alkaloid from borage or oxalic acid from spinach and Swiss chard can be harmful in large quantities. For example, oxalic acid can inhibit the absorption of minerals such as calcium, iron and magnesium in the intestine.
Nitrate is also an issue with green smoothies. Because nitrate can produce substances that are carcinogenic in animal experiments. There are now indications that nitrite also has the desired effects in the body by expanding the blood vessels and lowering blood pressure.
Green leaves and leafy greens such as spinach, lettuce, lamb's lettuce and arugula often have a high nitrate content. In order to absorb as little nitrate as possible, the petioles, the outer leaves and the ribs of such vegetables must not be placed in the blender.
Vegetables have a comparatively low nitrate content during the season; outdoor vegetables or organic vegetables are also advantageous here.
As healthy as the same fruit and vegetables in an unpurced form
Green smoothies are generally rich in vitamins, minerals and fiber. The drinks are just as healthy as the same fruit and vegetables in an uncured form. Only the positive effect of chewing on salivation and dental health is eliminated here.
Smoothies - whether with fruit or vegetables - offer variety when it comes to providing the body with sufficient nutrients. From the recommended five servings of fruit and vegetables a day, smoothies can occasionally replace up to two servings. The serving size here is a quantity of 200-250 milliliters.
But the drink should consist of at least half of mixed fruit or vegetables and at most half of squeezed juice or water.
When it comes to the question of the harm or benefit of green smoothies, the following applies: as is so often the case, it is a question of quantity and variety.
For the preparation, the selected ingredients have to be cleaned, washed and, if possible, roughly chopped with a knife. Coarser components come down, finer components come up. Then all smoothies are also made in a commercial blender.
When the drinks are ready, they should be consumed as quickly as possible to avoid the breakdown of oxygen-sensitive nutrients. Any leftovers or smoothies mixed in stock should be kept in the fridge to protect against food infections and should be drunk the same day.
If you add lemon juice, any bacteria that are present can only grow slowly or not at all.
Experts usually advise against green smoothies from retailers. Because these products often contain a lot of added sugar, as studies have shown. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.