Do you normally start your day with a pastry in your hand? And how about try to change it? Each day we should eat five pieces of fruit and vegetables. This number dreads many people, but it is not necessary to invent a new salad every day. Suitable solutions are vegetable and fruit juices. They have many vitamins, it fills up, plus it easily replaces substantial breakfast or snack.
Smoothie as an everyday snack
Domestic production of mixed fruit and vegetable juices is very simple and everyone can do it. Perhaps you have also heard the expression smoothie. It is a mixed fruit or vegetables, and sometimes it is a combination of both. Smoothies are popular among people for their endless combinations. You can add into cocktails a variety of seeds, you can cool beverage by using an ice or you can sweeten it with honey and dried figs.
To prepare the fruit juices is sufficient a hand blender
To prepare smoothies will be sufficient hand blender. Puree with it soft fruits and leafy vegetables is no problem at all. The worse it will be with the preparation of vegetable juices. Particularly, it will be very complicated with hard, root vegetables, with which you probably appreciate juice extractor. There is always one simple rule - first test devices that you have at home. Only if it they are not enough to liquidize it, buy another. This is the only way, how you will prevent the accumulation of many devices at your home, which nobody uses.
Five servings of fruits and vegetables every day
As it was already mentioned at the beginning of the article, we should eat every day five pieces of fruit or vegetables. Making the time between your business meetings for eating turnip cabbage can sometimes be difficult. That is why fruit and vegetable juices are ideal as a healthy snack. You can do smoothie in the morning and drink it throughout the day. If you make a drink from oranges, apples, and two large carrots, you will fulfil three of the five daily servings of fruits.
Fruit juices as a vitamin bomb
Fruits and vegetables are full of a different vitamins and minerals. For example they contain, vitamin C found in oranges, carrots, cherries, currants, grapes or cabbage. Grapefruit or parsley is again rich in vitamin. Often unpopular beetroot helps to strengthen hair and spinach is antispasmodic. If you are on diet, remember that in some fruits is more energy and thus sugars. Your waistline can be badly attacked by ripe banana or exotic mango.
What can be used for preparing fruit and vegetable juices?
You can liquidise almost any fruit or vegetables. Just like with cooking, it is true that you should stick to the seasons. Summer is the perfect time for strawberry or cherry smoothies, which will thanks to a ripe fruit taste much greater. In winter, on the contrary you will appreciate vegetable juices of beetroots, carrots and other root vegetables.
When we should buy specific fruits and vegetables?
- Spring: strawberries, and stored apples and pears
- Summer: watermelon (red, yellow, green), peaches, nectarines, cherries, blueberries, blackberries, raspberries, currants, apricots, gooseberries
- Fall: apples, pears, plums, quince, grapes, oranges, pomelos, lemons, limes, grapes
- Winter: tangerines, oranges, apples, pears, dried figs and dates, coconut, citrus fruits, kiwi
- Year-round: tropical fruits (pineapple, mango), lemons, limes
- Spring: radishes, stiped celery, turnip cabbage, broccoli, baby spinach, chard, watercress, lamb's lettuce
- Summer: tomatoes, nettles, cucumbers, peas, asparagus
- Fall: celery, parsley, carrots, beetroot, Chinese cabbage, red and white cabbage, radicchio (chicory), red pepper
- Winter: all root vegetables (see autumn)
What we add into fruit and vegetable juices?
- Seeds: pumpkin, marrow, squash, chia, hemp, flax, sesame, sunflower, poppy seeds, Quinoa
- Nuts: walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, pecans, and macadam
- Superfoods: goji, Echinacea, acai, green barley, chlorella
Recipes for fruit juices
Watermelon refreshment with mint
- Quarter of red watermelon
- Small tub of strawberries
- Handful of mint leaves
Scoop out watermelon and get rid of unneeded seeds. Meanwhile, rinse the strawberries and mint. Put all ingredients into a tall container and blend everything with hand blender. If it is necessary, we can add ice. Drink it chilled.
- Ripe banana
- Orange or half of grapefruit
- Large spoon yogurt
Clean and liquidise fruit at high container with hand blender. Add one or two tablespoons of yogurt to taste. Eating fruit juice at breakfast is the ideal start for every day.
- Ripe mango
- 150-250 ml of thick yogurt (to taste)
- Water for dilution
Mango lassi is an Indian recipe, which comes at the right moment, when eating savoury dishes. Of course, you can drink it anytime during the day. Peel the mango, remove any seeds, and cut into pieces. Liquidise it with yogurt with hand mixer and diluted it with appropriate amount of water.
Peach smoothie with walnuts
- 2 ripe peaches
- 3 carrots
- Handful of walnuts
Clean and press fruits. Meanwhile, finely chop the walnuts and add it to fruit juice. If necessary, dilute the juice with water.
Recipes for vegetable juice
Spinach smoothie with banana
- Handful of baby spinach (spinach normal is not so tasty in smoothie)
- Ripe banana
- Water for dilution
Wash baby spinach, chop banana and liquidise it along with a large glass of water with hand blender. If the drink is not sweet enough, add another banana.
Tomato juice with celery
- 3 ripe tomatoes (preferably fleshy)
- 3 celery sprouts
- Lemon or lime juice
Wash the vegetables and cut liquidise it thoroughly. Depending on your taste, add a few drops of lemon or lime juice.
Beetroot juice with ginger
- Medium beets
- Half of apple
- A small piece of fresh ginger
Peel beets, ginger, carrot, and apple and press everything thoroughly. If necessary, dilute the juice with a little bit of water. Drink it at any time during the day.
Turnip cabbage juice with apple
- Medium turnip cabbage
- Small apple
- Water for dilution
- Lemon juice
Peel turnip cabbage and apple and cut both into small pieces. Press everything, add a few drops of lemon juice, and dilute the juice with water to taste.
Fruit and vegetable juices are easy to prepare and have an unlimited number of variations. Do something for your health, and incorporate them in your everyday diet. You will see that you will feel better.