How to make a shake that replace one meal

To be able to replace a meal, mixing must be nutritionally complete. The Smoothies are easily digestible, high in fiber and help us control our weight

When we eat a balanced feel healthy, vital, and with good humor. To do this we must include essential nutrients in each meal. We know that we we should eat fruits, vegetables, cereals, legumes, etc. But, is it possible to prepare a shake that give us everything we need in a meal?

In this article, you confirm that it is possible and that it can also be very beneficial to occasionally replace some food with a smoothie. In addition, we give you some recipes so that you can try these delicious and nutritious smoothies that will also help you to achieve ideal weight.

Benefits of smoothies

In general, when we talk about smoothies tend to think in milk-based sweet milkshakes (yoghurt, cream, ice cream), which are very calorie and unhealthy. But a batter simply means that we have decided to take a series of food crushed in a blender, and in this article we will surprise ingredients that can be used. Then you will learn what are the benefits of taking these shakes often:
Are easy to digest, especially beneficial for people who eat too fast and without chewing

• Help us control our weight and appetite attacks, since they are very satiating
• Prevent and improve constipation due to their fiber content
• They are also a remedy of beauty, thanks to its content of vitamins and minerals
• They allow us to avoid, skip meals, since them we can take and go take when we are away from home
• They do not contain lactose and some do not contain gluten
• The entire family can take them
• They are ideal for before physical or mental efforts
• They are easy to prepare and they can be taken at any time of the year

What should contain a balanced meal?

To satisfy our appetite, not hungry little after eating and provide the necessary quantities of nutrients, our body at every meal we should eat the following types of food:

• Vegetable: raw and dried fruits, vegetables.
• Proteins, in this case of plant origin: dried fruit, cereals, avocado.
• Starches or cereals: cereal, drinks banana.
• Healthy fats: first press in cold, dry fruits, avocado oils.

Therefore, each shake that shape must contain, to a greater or lesser extent, any ingredient in these categories, which we will have to adapt to our profile, age, weight, daily routine, time of day, etc.
Then we offer different alternatives to combine in a shake.

What ingredients do we use?

Preferably choose organic and seasonal food to ensure its maximum benefits. In addition, this will allow us go changing tastes and discover the ones like us.
We will need the following ingredients:

• Fruits: Apple, pear, strawberry, papaya, pineapple, banana, avocado, etc.
• Green leafy vegetables: spinach, Arugula, beet leaves, lamb's lettuce.
• Nuts: walnuts, hazelnuts, almonds, pine nuts
• Dried fruits: plums, dried apricots, raisins and dates.
• First cold-pressed vegetable oil: olive, almond, Sesame, sunflower, flax, wheat germ
• Vegetable drink (oats, rice, spelt, almond), natural water or fruit juice
• Optional sweetener: honey, agave, brown sugar syrup.
• Food supplements: yeast of beer, pollen, wheat germ, Spirulina, Wheatgrass.

Examples of complete shakes

To facilitate the preparation of milkshakes we share some recipes delicious, nutritionally complete:

• Green Smoothie: avocado, tender spinach, plantain, rice drink
• Red Smoothie: Strawberry, cooked beets, raisins, nuts of macadamia, sunflower oil, and cranberry juice.
• Orange smoothie: papaya, leaves of beetroot, pine nuts, dried apricot, almond, oat and wheat germ oil
• Yellow shake: pineapple, nuts, dates, sesame oil, juice of Apple and pollen

How to take the shakes?

Despite their liquid texture, smoothies contain many ingredients, some of them raw and rich in fiber, so it is important to take it slowly, savoring them and almost chewing them, for easy digestion and assimilation and are more satiating possible.
In the morning he can afford more sweet recipes, containing ripe fruits and natural sweeteners, because they bring us energy and good humor. Night instead recommend more neutral fruit like Apple or pear, and more content in vegetables, which provide relaxing benefits that induce to rest, and also to facilitate weight loss.
Images courtesy of madlyinlovewithlife, j_silla, Foodmayhemcom and Emily Carlin

Share on Facebook Share on Twitter Share on Google Plus

About Good Eating and Health