Ecology of consumption: How to combine several important vitamins and nutrients at once? Make a delicious smoothie and add walnuts

How to combine several important vitamins and nutrients at once? Make a delicious smoothie and add the walnuts. The latter are especially rich in vitamins. minerals, antioxidants and omega-3 polyunsaturated fatty acids. All these substances strengthen the immune system, improve mood and calm the nervous system.

We offer you 9 of the best smoothie recipes that will not leave stress and depression the slightest chance and will give you a boost of vivacity, energy and good mood.

1. Beet smoothie

Try a beetroot smoothie. To do this, grind 1 beet in a blender, mix with 200 milliliters of natural yogurt, add flax seeds, mint, a little lime or lemon, a handful of sorrel and a few dates. Sprinkle the finished smoothie with walnuts on top. Beets contain a fairly large amount of iron, which not only strengthens the immune system, but also protects the human body from a number of diseases. Beetroot smoothies are best consumed before meals.

2. Tropical smoothie

To make a tropical smoothie, grind and blender the following ingredients: a handful of walnuts, banana, pineapple, coconut, and mango. All of these fruits contain a double dose of vitamins and minerals. Walnuts appear even twice in this recipe: be sure to sprinkle the smoothie with grated nuts before serving. This drink turns out to be quite satisfying, and thick in consistency, so you can safely use a dessert spoon.

3. Smoothie with carrots and avocado

This option will especially appeal to those with a sweet tooth. In addition to the two ingredients mentioned above, this drink contains a large number of others, and no less useful. The recipe is extremely simple: grind one carrot, one avocado in a blender, mix with 150 milliliters of natural Greek yogurt, 50 milliliters of almond milk, add a pinch of nutmeg, 1 teaspoon of honey, and a handful of walnuts. Sprinkle cinnamon on top of the finished smoothie. Vitamin charge is provided.

4. Banana spinach smoothie

The original combination of banana and spinach seems strange only at first glance. After trying this smoothie, you are likely to add it to your favorites. In a blender, combine 1 banana, a handful of spinach, almond milk, a spoonful of coconut oil, and a few walnuts. This cocktail is rich in vitamin E, antioxidants, healthy fats and organic acids.

5. Banana smoothie with figs

Figs are rich in potassium, iron, useful sugars, organic acids, sodium, magnesium. It strengthens the immune system and is an excellent prophylactic agent against diseases of the cardiovascular system, kidneys, liver, and stomach. It is important to remember that figs are contraindicated for those suffering from diabetes mellitus and acute inflammatory diseases of the gastrointestinal tract. In a blender, combine a large handful of walnuts, 2 bananas, 150-200 grams of figs, and 150 milliliters of almond milk.

6. Banana raspberry smoothie

Banana is not in vain an ingredient in several anti-stress drinks at once. It is a food that contains a lot of healthy sugars, such as glucose, fructose, sucrose, which lift your mood and energize you. Try the classic banana and raspberry combination. In a blender, combine 1 banana, 50-100 grams of raspberries, 1 teaspoon of flax seeds, and a handful of walnuts. Add your choice of 150 milliliters of natural Greek yogurt or almond or soy milk.

7. Carrot smoothie with banana and pineapple

Carrots are a rich source of beta-carotene. It improves the condition of hair, skin and nails, strengthens the immune system, improves memory and has a beneficial effect on mental activity. Fruits will help you add even more vitamins to your carrot smoothie. For example, banana and pineapple. In a blender, combine a handful of walnuts, 2 small carrots, 1 banana, and 1/4 pineapple. Add almond or soy milk if desired.

9. Citrus Beet Smoothie

Beets and citrus fruits are a great combination to boost your immune system. In a blender, combine half a beet, one juicy orange, a handful of spinach, 6-8 walnuts, 1 teaspoon of grated ginger root, a few dates, 1/4 teaspoon of nutmeg, 1 tablespoon of lemon juice, and 1 glass of water. If desired, some ingredients can be added in a slightly larger amount. You can make the drink thicker by adding less water.

Hello dear friends! 🙋🏻

Nuts are an amazing product given to us by nature. If you carefully delve into and study the composition of any of the nuts, then we can say with confidence that nuts are almost the best food. After all, they contain easily digestible vegetable proteins, healthy fats, essential amino acids, as well as a bunch of vitamins and minerals.

Today, for making a smoothie, I chose one of the nuts most loved by Russian people - hazelnuts. It is also called hazelnut or hazelnut. Our ancestors also considered hazelnuts to be a symbol of health and happiness. And not in vain, because its benefits are simply colossal!

Regularly include hazelnuts in your diet, and your heart and blood vessels will always be healthy and strong. The useful composition of this nut will also help with varicose veins, thrombophlebitis and weakened immunity.

Recent studies by scientists have shown that hazelnuts contain a special substance, paclitaxel, that can stop the development of cancerous tumors and kill pathogenic cells. And if you regularly work out in the gym, then this is what you need, since the vegetable protein contained in hazel perfectly restores muscle tissue after exertion.

You can use hazelnuts in almost any smoothie, but today I suggest making a simple drink from banana, yogurt and, accordingly, hazelnuts.

Banana yoghurt smoothie with hazelnuts

A simple, tasty and healthy banana, yogurt and hazelnut smoothie recipe. Ideal for breakfast, a snack, or for a post-workout replenishment.

Training 5 minutes.

Total time 5 minutes.

Dish: Breakfast, Drinks, Snacks

Servings: 1 glass

Calories: 247 kcal

Ingredients

• 1 banana (it is better to take a larger banana)
• 100 ml yoghurt (not very bold)
• 10 g hazelnuts

Preparation

Food preparation

This smoothie version does not require special preparation, except that you can fry the nuts a little in a dry frying pan, but no more than 2 minutes over low heat. Roasting will give the hazelnuts a brighter nutty flavor and aroma. Just peel the banana and break it into several pieces with your hands.

Cooking smoothies

Pour yogurt into the bowl of a blender, add the banana slices and whisk the ingredients for 1 minute.

Then pour the smoothie into a glass and rinse the blender bowl and dry it dry with a clean towel or napkin.

Place the nuts in a blender and grind them for 10 to 20 seconds, until they are medium-sized crumbs. Now sprinkle the smoothie on top with this nut crumb.

Serving smoothies to the table

Serve the ready-made smoothie to the table, and mix the nuts with the drink a little before starting the tasting. Bon Appetit!

Why is this smoothie useful?

• Bananas quickly fill the body with energy, improve mood and reduce appetite.
• Yogurt is rich in vitamins and healthy proteins, as well as good bacteria, which our intestines really need.
• Hazelnuts contain flavonoids that have a positive effect on brain health, improve blood circulation, and reduce allergy symptoms. Healthy hazelnut fats improve heart function and help fight high cholesterol. What's more, hazelnuts are packed with vitamins and minerals, so by consuming a small amount of these healthy nuts every day, you can stay healthy and beautiful for many years.

Health to you and your family! ☺️

Poor ecology, eternal haste, chronic fatigue and constant stress are invariable components of the life of a modern person. A properly balanced diet helps to cope with all these problems. To combine all the necessary nutrients and vitamins in 1 dish, you can prepare a wonderful drink - a smoothie with nuts. They are rich in minerals, antioxidants, polyunsaturated fatty acids. All of the above has a positive effect on immunity, mood and the nervous system. We offer you excellent recipes for nut smoothies that will saturate you, charge you with vivacity and energy for the whole day, cheer you up and leave no chances for stress to ruin your life.

Plus, all smoothies have another distinct advantage - quick and easy preparation. Even if you do not have time to prepare complex dishes, then you will definitely have 2 minutes. As a result, you get a balanced and satisfying breakfast, lunch or even dinner. Take note of nut smoothie recipes, each of which is rich in flavor and has a huge amount of nutrients.

Berry smoothie with nuts

When the berry season comes, you should definitely use it and make this delicious smoothie.

Components:

• strawberries - 3 pcs.
• blueberries - 1 tbsp. a spoon
• sea ​​buckthorn - 1 tsp
• raspberries - 1 tbsp a spoon
• kefir - 150 ml
• mint - 1 leaf
• walnuts - 1 tbsp a spoon

Beat all the berries with kefir, decorate the smoothies with chopped nuts and a mint leaf.

Walnut Strawberry Smoothie

Take:

• hazelnuts - 50 g
• water - 100 ml
• banana - 0.5 pcs.
• strawberries - 10 pcs.
• honey - 1 tsp
• vanilla - 2 pinches

The basis of such a smoothie will be milk, but not cow milk, but nut milk. In order to prepare it, beat the hazelnuts with water on a blender, then filter through a sieve. In a blender, beat a banana with strawberries, honey and nut milk, season with vanilla, which will give an extraordinary aroma.

Beetroot smoothie with nuts

This vitamin mixture will strengthen the immune system and protect against all kinds of diseases. It is best to drink this smoothie before meals.

Components:

• beets - 0.5 pcs.
• yogurt - 1 glass
• spinach or sorrel - 0.5 bunch
• lime approx - 1 tsp a spoon
• flax seeds - 5 g
• walnuts - 1 tbsp a spoon
• mint - 2 leaves

Grind all the ingredients in a blender except the nuts, sprinkle them on top of the smoothie.

Thick dessert smoothie

This tropical smoothie is a real treat for those with a sweet tooth, filling it with a double dose of vitamins.

Components:

• banana - 0.5 pcs.
• mango - 1 pc.
• coconut pulp - 20 g
• walnuts - 1 tbsp a spoon
• coconut milk - 100 ml

Beat the banana, mango, coconut and milk in a blender. Sprinkle on a dessert smoothie with crushed nuts.

Energy smoothie

With the help of this smoothie, you will quickly and for a long time satisfy your hunger, recharge with energy and excellent mood.

Required products:

• dates - 3 pcs.
• oatmeal porridge - 2 tablespoons. spoons
• skim milk - 150 ml
• cinnamon - 3 pinches
• walnuts - 1 handful
• honey - 1 tsp

Beat all the components of the smoothie in a blender for a minute, sprinkle with cinnamon.

Orange and blueberry smoothie with nuts

Need to take:

• blueberries - 100 g
• blueberries - 50 g
• orange - 1 pc.
• dates - 2 pcs.
• walnuts - 3 pcs.

Beat the berries with a blender, preferably frozen, with dates and nuts, then add orange pulp and a little zest, beat again.

Banana spinach nut smoothie

At first glance, this combination of ingredients seems strange. However, we assure you that the taste is quite harmonious. Plus, this smoothie is rich in healthy fats, vitamins, and antioxidants.

Take:

• banana - 1 pc.
• spinach - 0.5 bunch
• almond or coconut milk - 150 ml
• walnuts - 2 pcs.

Using a blender, we turn all of the above components into a homogeneous mass.

Carrot and nut smoothie

This orange drink boosts mental performance, strengthens the immune system and has a positive effect on the condition of hair, skin and nails.

Components:

• carrots - 1 pc.
• pineapple juice - 0.5 cups
• banana - 0.5 pcs.
• coconut or almond milk - 3 tbsp. spoons
• walnuts - 3 pcs.

Whisk all the ingredients with a powerful blender and eat as a snack.

The topic of healthy breakfasts is always relevant. The question often arises of what to cook for breakfast so that it is both tasty and healthy. One option is smoothies. This fortified drink will give you energy, saturate the body with dietary fiber. Both adults and children will drink it with pleasure. The composition of the smoothie may include kefir, milk, nuts, cream. Add a variety of fruits. Whether it's bananas, strawberries or apples. It is the apples that will be used in this recipe.

Ingredients

• kefir - 500 ml
• sweet apples - 3 pcs.
• honey - 50 g
• cinnamon - 3 tsp
• walnuts - 100 g

Preparation

1. Wash the apples. Next, you need to peel them, as it will be necessary to achieve a smooth, soft consistency. Cut them into wedges.

2. And then grate on a coarse grater.

3. In this form, apples will turn into puree faster using a blender. Work with apples quickly, as they can darken, which negatively affects the color of the smoothie.

Transfer the apples to a separate bowl and pour over the honey. Sprinkle with ground cinnamon.

4. If you have this spice in the form of sticks at home, you can grind it in a mill to a powder.

Pour the resulting mass with kefir. Choose the percentage of fat content of kefir yourself. If you're on a diet and want to lose weight, take a low fat drink.

5. Whisk with a blender until all ingredients are smooth.

6. Add walnuts and use blender again. You can replace walnuts with cashews, pistachios or any other type of nuts of your choice.

When it comes to healthy eating, experts advise eating more seasonal vegetables and fruits. Summer is approaching - the time when it is necessary to restore the immunity weakened during the year and to do it deliciously.

We found 15 healthy and easy-to-make smoothies that can be used as a healthy breakfast and a great dessert. Each will take less than 10 minutes to prepare, and the ingredients are widely available. And we will "dilute" the selection with photographs and tips from users of social networks.

1. CURD AND CHERRY Smoothie

One package of non-grained curd
- a handful of frozen cherries
- one banana
- a teaspoon of honey

Just take a blender, put cottage cheese, a banana (you can have half), cherries and honey there and beat well until smooth. If desired, cottage cheese can be replaced with yogurt without additives, cherries - with any frozen berries, and honey - with condensed milk, sugar or dates. This is the main advantage of smoothies - the number of variations is endless, and the result is usually excellent.

2. BLUEBERRY AND OAT FLAKE SMOOTHIES

Half a cup of yogurt

- half a glass of oatmeal
- 2-3 ice cubes
- honey or sugar
- 1/4 tsp ginger

Put the oatmeal in a blender, fill it with a little water, mix and leave for 15 minutes to soften the cereal. Then add yogurt, blueberries, ice, honey and ginger, beat. The nutritious smoothie is ready!

3. BANANA AND ALMOND SMOOTHIES

One banana
- 2 tbsp. yoghurt without additives
- 2 tbsp. instant oatmeal
- almonds - 10 pcs.
- 1 tbsp. honey

Put everything in a blender and chop well. The blender must be powerful enough to turn the almonds into a smooth paste.

4. MILK Smoothie with dates

2/3 cup milk
- 1/3 cup dates
- half a glass of ice

Cut the dates in half, add milk and grind in a blender. The resulting mass must be sent to the refrigerator for 15 minutes to soften the dates. Then add ice and beat the smoothie until smooth. By the way, dates are very beneficial for health, especially for the intestines. They are recommended for men to improve reproductive function, as well as for pregnant and lactating women. In the East, dates are highly valued, and when making sweets, they often replace sugar.

5. DRIED FRUIT SMOOTHIES

2 cups almond milk
- a tablespoon with a slide of oatmeal
- a quarter glass of dried apricots
- a quarter glass of dark raisins
- 1 tbsp. honey

Wash dried apricots and raisins and fill with hot water. When the dried fruits are softened, grind them together with other ingredients in a blender. We send the finished smoothie to cool in the refrigerator. Note that almond milk, made from almonds and water, just like cow milk, is a rich source of calcium.

6. STRAWBERRY CREAMY Smoothie

1/2 cup frozen strawberries
- half a glass of frozen strawberries

- 50 ml ginger syrup

In a blender, mix all the ingredients until a homogeneous pink mass - and voila! The result will surprise you with its delicate taste. By the way, ginger syrup is easy to make yourself. For this, peeled and chopped ginger root is boiled in sugar syrup. The result is a spicy, golden-colored liquid that can be stored in the refrigerator and used to make a variety of cocktails and sodas.

7. BLUEBERRY, ORANGE AND DATE SMOOTHIES

100 g frozen blueberries
- 100 g frozen blueberries
- 25 g dried dates
- one orange
- 14 g walnuts

Put frozen berries, pitted dates and peeled walnuts into a blender. Add the peeled orange pulp, chop and beat all the ingredients.

8. BANANA-CRANBERRY Smoothie

250 ml of kefir
- one banana
- 55 g dried cranberries
- 1 tbsp. flax seed
- 2 tbsp. oatmeal
- 1 tbsp. honey

All at once in a blender - and you're done!

9.Smoothies with mango and basil

Half mango
- a quarter glass of green basil
- quarter cup spinach
- half a lime
- 1.5 oranges

Squeeze out the juice of oranges and limes, peel and chop the mangoes. Place the mango, lime and orange juice, basil with stems and spinach leaves in a blender. Beat until completely homogeneous. As a result, you should get an exotic cocktail of deep green color.

10.KIWI AND MINT Smoothie

One and a half kiwi
- half a green apple
- half a banana
- 2 tbsp. lemon juice
- a bunch of fresh mint
- a pinch of ground cinnamon

We peel everything and grind banana, kiwi, green apple and mint in a blender. To prevent the cocktail from darkening, add a little lemon juice and at the end - cinnamon. The result is a refreshing spring treat.

11. Smoothie with coffee and chocolate crumb

A glass of low-fat yogurt without additives
- 3 tbsp. l. raspberries
- 2 tsp freshly ground coffee
- 2 tsp Sahara
- 3 tbsp. l. natural orange juice
- chocolate chips or shavings

Stir in all the ingredients in a blender and sprinkle with chocolate chips on top. If you have trouble sleeping, it is better to drink this cocktail in the morning.

12. BLUEBERRY AND SORBET Smoothie

1/3 cup heavy cream (33%)
- one scoop of blackcurrant sorbet
- half a glass of frozen blueberries
- 2 tsp Sahara

We beat everything in a blender and get the most delicate cocktail, which will make a wonderful dessert after dinner.

13. CELERY AND PINEAPPLE SMOOTHIE

Freshly squeezed juice of one apple
- freshly squeezed juice of half a pineapple
- three stalks of celery
- radish leaves
- 1 tbsp. l. Flaxseed

First, grind celery stalks and radish leaves in a blender, then add the rest of the ingredients and mix. This smoothie can be simplified by removing the radish tops and adding some ice cubes.

14.MANGO AND MINT Smoothie

One ripe mango
- juice of half an orange
- a bunch of fresh mint
- half a banana
- 50 g ginger syrup
- three ice cubes

The main thing is that your blender can grind the mint to small grains, and then you can enjoy a delicious "tropical" cocktail. Before cooking, peeled mango pieces can be kept in the freezer for half an hour. You can also find packs of frozen mango pellets in stores.

15. Smoothie with black fruit

Half a glass of black chops
- two Antonov apples
- half a banana
- one and a half carrots
- half an avocado
- half a glass of milk

Don't know what to do with your summer cottage blackberry, abundantly planted by grandparents? Prepare compotes and smoothies! In addition, the blackberry can be stored indefinitely in the freezer. So, we squeeze the juice from apples and carrots, peel the avocado. Place the avocado, banana, black chokeberry, apple-carrot juice and milk in a blender and grind until smooth. By the way, the black chokeberry is very rich in vitamins and can be used as an additional remedy in the treatment of many diseases.

The top tip for making a good smoothie is to experiment, but don't mix up the incompatible. Add a variety of herbs and spices, nuts and grains, fiber and muesli, chocolate and coffee. Some people like to top up a raw egg. Oatmeal is a great addition to breakfast smoothies. If you like dairy products, use milk, kefir, cottage cheese, yogurt, and vegetarians can alternatively use fruit and vegetable juices, almond and rice milk, tofu ... In general, as far as imagination suffices.