Can A Smoothie Replace A Meal?

To facilitate the preparation of the shakes we share some delicious recipes. In addition, they are very quick to prepare, you just have to put all the ingredients in the blender and you will have them ready.

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

In this article we will talk about this question and we will give you some ideas or recipes to prepare nutrient-rich shakes. You can adapt them to your personal tastes and foods that you have in your kitchen. Ignite your creativity together with the mixer!

Of course, always remember that it should be accompanied with a healthy diet with exercise and enough water during the day. In addition, it is essential that you consult with a nutritionist about the incorporation of these shakes into your diet before making sudden changes in your diet.

Benefits of smoothies

In general, when we talk about smoothies we usually think of sweet milkshakes based on dairy (yogurt, cream, ice cream), which are very caloric and unhealthy. Here we refer to a series of food that is ground in a blender.

Although they can be rich in nutrients, some studies have shown that solid foods compared to the liquid version should not be used interchangeably for energy balance and weight control.

Typically, liquid-based diets are intended for people undergoing a medical exam or procedure, or before certain types of surgery. In addition, it must always be under a medical prescription.

On the other hand, it has been proven that food in its solid state is capable of satisfying the appetite more than in its liquid format. So the shakes will make us hungry again sooner.

Eating only a full liquid diet can provide enough energy, protein, and fat, but it may not have enough fiber. Also, you may not get all the vitamins and minerals your body needs. Therefore, a shake can be taken in a timely manner, but not as a substitute for a meal.

What should a balanced meal contain?

To satisfy our appetite and not be hungry shortly after eating, we must provide our body with the necessary amounts of nutrients in the diet. At each meal we should eat the following types of food:

• Vegetables : raw and dried fruits, vegetables.
• Proteins : in this case of vegetable origin. It can be nuts, cereals, avocado.
• Starches or cereals : cereal drinks, banana, oatmeal.
• Healthy fats : cold pressed oils, nuts, avocado.

Likewise, we must adapt the combination to our profile, age, weight, daily routine, time of day, etc. Therefore, the intervention of a nutritionist is necessary to develop a plan adapted to the needs of each one.

What ingredients do we use to make a shake?

As we have mentioned, shakes should not replace solid foods, as their effect on the body is not the same. However, it is possible to make nutrient-rich shakes sporadically that can bring benefits. In addition, that will allow us to change the flavors and discover the ones we like the most.

We will need the following ingredients:

• Fruits : apple, pear, strawberries, papaya, pineapple, banana, avocado, etc.
• Green leafy vegetables : spinach, arugula, beet greens, lamb’s lettuce.
• Nuts : walnuts, hazelnuts, almonds, peanuts, pine nuts.
• Dried fruits : plums, raisins, dried apricots, dates.
• Vegetable oil of first cold pressing : olive, almond, sesame, sunflower, flax, wheat germ.

• Vegetable drink (oatmeal, rice, almond), natural fruit juice or water.
• Optional sweetener: honey, agave syrup, brown sugar.
• Food supplements : beer yeast, pollen, wheat germ, spirulina, wheat grass, among others.

Complete shake ideas

To facilitate the preparation of the shakes we share some delicious recipes. In addition, they are very quick to prepare, you just have to put all the ingredients in the blender and you will have them ready.

• Creamy green: avocado, baby spinach, ripe banana, rice drink.
• Joy Red  : strawberries, cooked beets, raisins, macadamia nuts, sunflower oil, and cranberry juice.
• Tropical orange: papaya, beet leaves, pine nuts, dried apricots, almond oil, oatmeal drink and wheat germ.

• Autumn yellow: pineapple, hazelnuts, dates, sesame oil, apple juice, and pollen.

How to drink the shakes?

Do not forget that the shakes should be part of a complete and varied diet along with solid foods. In addition, it is advisable to follow the doctor’s instructions before trying to follow a diet based on shakes, especially in the case of suffering from any disease.

Despite their runny texture, the shakes contain many ingredients, some of them raw and high in fiber. This is why it is  convenient to take them slowly, savoring them and almost chewing them. Thus we facilitate their digestion and assimilation. This will make them more satisfying and delicious on the palate.

In the morning we can afford sweeter recipes. For example, ripe fruits and natural sweeteners, as they will give us energy and a good mood. 

Instead, at night we recommend more neutral fruits such as apple or pear. Also, increase the vegetables at this time, since they have relaxing benefits that induce rest and facilitate weight loss.