About Smoothies
Smoothies make a great snack, meal or recovery shake from a hard workout. Smoothie bars and even smoothie-specific cafes have boosted the popularity of these tasty power packed concoctions, which vary in flavor, makeup and purpose, from light and fruity to heavy and thick. Does this Spark an idea?
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Features
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The base material in smoothies is usually milk, yogurt, frozen yogurt, frozen fruit, shaved ice, water or ice cream. Smoothies are often a healthy alternative to high-calorie desserts and meals--except, of course, when they are made with full-fat ice cream. They are also a good way to get a more fiber in your diet. High-fiber ingredients such as berries and apples can make a smoothie a healthy supplement considering fiber is a nutrient that's lacking in a lot of diets.
Smoothies are very versatile, and can be designed in many ways and have many ingredients added to them. Some of these add-in ingredients include protein powder, bee pollen, peanut butter, vitamins and coffee to name a few. Often times, they are designed for all kinds of ailments and specificities such as joint health, brain function, muscle recovery, bone strength and healthy skin.
History
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Smoothies date back to the early 1960s, when fruits were blended together and served at vegetarian restaurants in California. These concoctions mainly consisted of fruits and their juices, an idea taken from Latin American regions where fruit was prominent.
An increased demand for healthy options in the 70s made smoothies a popular choice among natural food enthusiasts also know as "hippies." In the 80s, the sports and fitness community caught on to the concept of natural foods, which marked the beginning of smoothie bars and shops. By the 1990s smoothies were mainstream, though it is interesting that they had a simultaneous growth spurt alongside fast food chains. It is now hard to find an area without a smoothie bar or restaurant that serves them, in part because the on-the-go nourishment fits perfectly with the fast-paced lifestyle that so many people lead.
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Considerations
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Not all smoothies are created equal. Many people think smoothies are a healthy and convenient addition to their diet, but be cautious if weight control is an issue. It doesn't take much for the calories to add up in smoothies, so always read the ingredients and nutrition labels before purchasing. Smoothies are also not a quick-fix to getting all of the nutrients you need. Scoops of supplements in a smoothie can't replace a well-balanced diet.
Types
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Smoothies come in various sizes and flavors. The most common is the fruit smoothie, a refreshing drink designed to be healthy and satisfying. These are usually loaded with vitamins A, B and C and high in fiber, and have between 300 and 400 calories per serving. Strawberries, pineapples, raspberries, bananas, blueberries and sorbet are usually the main ingredients.
Recovery shakes are smoothies designed for a post workout meal. These are usually higher in calories and always have a similar makeup, and often contain peanut butter, honey, whey protein powder, milk or soy milk, bananas, strawberries and sometimes creatine and L-glutamine. Whey protein is used because it's easily digestible and creatine and L-glutamine are supplements used to aid recovery. These smoothies usually contain 350 to 500 calories and often have a 4 to 1 carb to protein ratio.
High-protein smoothies are consumed mostly by people under doctor's orders to get more protein in their diets or by weight lifters who follow a high-protein diet. These consist of milk or water and 1 to 2 scoops of protein powder. It is not uncommon for these smoothies to exceed 50 g of protein.
Desert smoothies are delicious, decadent and most of all high in calories. They usually consist of ice cream, chocolate syrup, peanut butter and any number of add-ins such as crushed nuts and candy bar pieces. It is not uncommon for these shakes to exceed 750 calories.
Expert Insight
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Smoothies are usually made with a blender or food processor, but there are some cases where they can be made with a shaker cup. This apparatus is usually 32 oz. and has a snap-off top with a screen inside. These are only effective if the ingredients are minimal. For example, gym goers who always finish their workouts with a protein shake use these religiously. They have their protein powder ready to go in the cup and as soon as they get done lifting, they fill it with water, shake it up and slam it down. Shakers are convenient and easy to use and they can be found at most health food or supplement stores (see Resources below).
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