Fruit Paradise: Chef’s Summer Smoothie Recipes

When it’s 30 degrees outside and heavy food is the last thing you want, smoothies come to your rescue. But to get a healthy drink, it is not enough to collect everything that is in the refrigerator – you need to follow a few rules. Sergey Leonov, the founder and chief of the ZOGigay online academy, talked about them and the most delicious smoothie recipes.

Chef Sergey Leonov, founder of the ZOGigay online academy of healthy eating

Three ingredients for the perfect smoothie

Smoothie recipe is not as easy as it seems. Therefore, a few rules that will help in its preparation:

– Consistency of ingredients. Make sure the smoothie is thick enough. To do this, you can use natural thickeners – any fruit with pulp will do, for example, apricots, peaches or out-of-season bananas (they are most often used).

– A good mixer. It must be able to create a uniform texture so that the drink looks like yogurt rather than mashed salad. Therefore, the main criterion when choosing a blender is its power.

– Color matching. If you mix red berries with greens, you get a khaki smoothie that will not look appetizing to everyone. Therefore, if you want the drink to be beautiful too, think in advance how the ingredients will be combined with each other.

Hidden content

If you add some green sprouted buckwheat to any smoothie, your body will say “thank you very much.” No single nutritional supplement can be compared with this cereal in terms of digestibility of amino acids, vitamins and minerals. In addition to 18 amino acids and vitamins B and E, green buckwheat contains:

• potassium – for stable heart function;
• phosphorus – provides the human body with energy;
• magnesium – responsible for the state of the nervous and cardiovascular systems;
• calcium – a “building” element for bones, regulates the acid-base balance of the blood;
• iron – responsible for supplying cells with oxygen and the state of the immune system;
• zinc – improves skin condition, cell regeneration, brain activity;
• manganese – affects the production of thyroxine by the thyroid gland, regulates carbohydrate metabolism;
• copper – necessary for the formation and development of blood cells and the functioning of the immune system;
• sodium – maintains an optimal fluid balance in the body;
• Selenium – normalizes the endocrine system.

Recipes

“Biohacker Cocktail”

• Sprouted green buckwheat – 100 g;
• spinach – 15 g;
• Parsley – 10 g;
• Celery – 30 g;
• pear – 80 g;
• Water – 200 gr.

Beat all ingredients in a blender.

Strawberry Banana Shake

• Sprouted buckwheat – 100 g;
• Banana – 1 pc. (150 g);
• strawberries – 150 g;
• Vegetable milk – 150 ml.

Beat all ingredients in a blender.

“C vitamin”

This smoothie is rich in vitamin C, so it’s perfect for a hangover or a cold.

• Banana – 1 pc.;
• Spinach or green salad – 1 cup
• Orange juice – 1 cup.

Beat all ingredients in a blender.

“Metabolism Activator”

• Green grapes – 1 cup;
• Banana – 1 pc.;
• Green salad – 1 cup;
• Orange juice – 1 cup.

Beat all ingredients in a blender.

“Beautiful skin”

• Raspberries (fresh or frozen) – 200 g;
• apple – 150 g;
• pear – 200 g;
• Vegetable milk – 300 ml.

Beat all ingredients in a blender.

“Slim waist”

• watermelon – 500 g;
• melon – 500 g;
• Ice – 50 g;
• Mint – 5 gr.

Beat all ingredients in a blender.

“Anti-aging”

• peach – 3 pcs .;
• Raspberry – 200 ml;
• Vegetable milk (almond) – 100 ml;
• Cardamom – a pinch.

Beat all ingredients in a blender.

“Detox”

• fresh cucumber – 1 pc.;
• Green apple – 1/2 pc.;
• fresh basil – 1 pc.;
• Lemon – 1 slice.

Beat all ingredients in a blender.