Have you tried this popular food trend?
Smoothies and juicing have become a popular trend recently in the food world. Many people consume smoothies or juices for quick and easy breakfast, pre- and post-workout fuel or even a meal on-the-go.
Making smoothies and juices is a perfect way to ensure that you are meeting daily fruit and vegetable goals, while getting your recommended amounts of calories and nutrients. Smoothies and juicing both combine many different ingredients such fruits, vegetables, dairy products, nuts, seeds, vitamins, and minerals, in endless ways to create a delicious snack or meal replacement. Although smoothies and juices are often very nutrient filled, there are certain preparation techniques and hidden ingredients to be cautious of that can turn these nutritious drinks into high-sugar, high-calorie beverages.
In recent years, there have been an increase in popularity of juices and juice cleanses. Juicing is a process where juice is extracted from fruits and vegetables, through a juicer, grinding, pressing, or squeezing. This is different from eating whole fruits and vegetables or blended drinks because juicing leaves only liquid while discarding the pulp. Juicing provides a way to simplify daily fruit and vegetable needs, since one bottle can contain extracts of multiple fruits and vegetables and is fast and easy to consume. Whether you are making your own juices, or buying them at the store, there are pros and cons of juicing that are important to look out for.
|·Lower in calories
·Encourage vegetable consumption
·Easier nutrient absorption
·Pulp can be reused
·Can contain the addition of herbs and spices
|·Loss of nutrients due to discarded pulp
·No fiber due to discarded pulp
·High in sugar
·May not satisfy hunger
Smoothies are made by adding different ingredients into a blender or food processor and blending into a smooth, thick liquid. Smoothies usually contain ingredients such as fruits, vegetables and a liquid such as water, juice, milk or a milk alternative. Smoothies are different from juicing in that they tend to be thicker because you are consuming the entire part of the fruit of vegetable, not just the juice. You can also add ingredients such as almonds, nut butters, cacao nibs, bee pollen or chia/hemp seeds. Just as there are pros and cons to consuming juices, the same goes for smoothies.
|·Quick and easy to make
·Can add protein like whey
·Can be a meal replacement
|·Can be high in calories
·High in sugar
·Hard to hide vegetables
Juicing and smoothies are both great ways to help you reach your daily fruit and vegetable goals. Although there are pros and cons listed for both above, it is a good idea to try both and explore different combinations and recipes. While many debate juicing versus smoothies, they both can offer a high about of nutrients in a glass. So, try to find the perfect smoothie or a juice that is not too high in sugar and calories, but high in other nutrients that you can enjoy drinking!
Below are a few of our favorite recipes for smoothies and juices. Check out Key Nutrition’s Pinterest page for even more smoothie and juice recipe inspiration!
Cherry Almond Protein Shake:
220 calories/7 ingredients/ 22g P/ 19g CHO
1 cup pitted cherries (whichever you Prefer)
1 beet (small, root roasted and chopped up, Mine equal about 3/4 cup)
2 scoops protein powder (Plant based or 3 tbsp. hemp seed)
8 ounces’ coconut water
1/8 teaspoons almond extract
Ice (to your consistency preference)
Vegan Chocolate Almond Smoothie:
290 calories/7 ingredients/ 13g P/ 31g CHO
1 banana (frozen ripe, cut into pieces before freezing!)
1/3 cups blueberries (strawberries and/or raspberries)
2 tablespoons cocoa powder (or chocolate protein powder of your choice)
2 tablespoons peanut butter (salted)
2 cups almond milk (unsweetened plain, or substitute with soy or coconut)
1-packet spices (Pranayama Daily Super, Shots)
1/2 cups ice
3 stalks of celery
1/2 large cucumber, cut into quarters
1 medium green apple, cut into eighths
1 medium pear, cut into eighths
1/4 of a fresh pineapple, skin and core removed, and cut into 1″ strips
4 kale leaves
1 ripe banana, peeled
Turmeric Green Juice
1-inch piece turmeric root (or 1 teaspoon ground turmeric powder)
1 English cucumber
2 ribs celery
1-inch knob ginger root, plus more to taste
1 lemon, peeled
Pinch of freshly ground black pepper
Sarah Domino, Penn State Intern