Hand-shaken drinks are too sweet. Homemade low-calorie fruit and vegetable smoothies

Drink more sugary ice drinks, be careful to gain weight! Professional nutritionists point out that every 100 ml of full-sugar ice cream on the market contains 10 grams of sugar, which is equivalent to 40 to 60 calories. If peanuts, nuts and chocolate crisps are added, the calories may be as high as 300 to 400 calories, equivalent to the calories in a bowl of rice, which will cause an obesity crisis. You may as well make your own low-calorie vegetable and fruit smoothies to eat without the burden.

Hong Ruopu, director of the nutrition department of the Zhongxiao branch of Taipei Municipal United Hospital, pointed out that the calories in commercially available ice cream and cold drinks are not low. A can of Coke has 180 calories, and even pure fruit juice has 120 to 150 calories. Eating it casually is equivalent to the calories in half a bowl of rice. A cup of pearl milk tea has 280 calories, and a large plate of shaved ice topped with sugar water also has an astonishing calorie count, equivalent to a bowl of rice.

In fact, people who love to eat ice don’t necessarily have to buy ready-made ice products. They can wash fresh grapes and put them in the freezer to make grape ice. Fruits such as cantaloupe, mango, and banana can also be peeled and diced and frozen into fruit ice. It is not only nutritious and hygienic, but also low in calories and the flavor is just as good as popsicles. People may as well try making it themselves at home.

Healthy Fruit and Vegetable Smoothie DIY

In order to allow everyone to enjoy healthy fruit and vegetable smoothies DIY, nutritionist Hong Ruopu specially designed a sweet "high-fiber, low-calorie" fruit and vegetable smoothie, emphasizing a healthy and natural style, with a variety of flavors and the use of colorful (red, orange, yellow, green, purple) fruit and vegetable plant ingredients, which are rich in vitamins, minerals, fiber and antioxidants.

It is recommended to use seasonal fresh carrots, mangoes, passion fruit, pineapple, grapefruit, kiwi fruit, etc. to make smoothies, which are not only sweet, high in fiber, low in calories, and do not contain any artificial sweeteners, but more importantly, they are natural and original. They can still achieve the desired taste and are healthy and burden-free.

Fruit and vegetable smoothie recipe

1. Carrot and orange smoothie

Ingredients: 20 grams of carrots, 2 oranges, 1/8 lemon, 1 tablespoon of honey, a few ice cubes, and some mint leaves.

Method: Wash and peel the carrots and lemons, cut into small pieces, use a juicer to make about 100 ml of carrot juice, pour it into an ice box to make carrot ice bricks. Add carrot ice bricks, tangerines, honey and ice cubes into a juicer, blend into slushy state, pour into a cup and garnish with mint leaves.

2. Grapefruit Smoothie

Ingredients: 13 grapes (without peeling), half a grapefruit, 5 grams of dried cranberries, a few ice cubes, and some mint leaves.

Method: Wash the grapes and put them in the freezer. Soak the dried cranberries in a small amount of hot water until softened. Put grapes and softened dried cranberries into a juicer and blend into a slushy state. Pour into a cup and garnish with mint leaves.

3. Double-color kiwi smoothie

Ingredients: 1 green kiwi, 1 yellow kiwi, half an apple, a few ice cubes, and some mint leaves.

Method: Peel all the ingredients, cut into small pieces and put into the freezer. Use a blender to blend all ingredients into a slushy consistency. Pour into a cup and garnish with mint leaves.

[Nutritionist's Tips]:

Choose the right time to eat ice. Don't eat ice on an empty stomach. Also, don't eat ice immediately after exercise. Don't eat ice before or after your menstrual period. When choosing the type of ice, you should choose one with lower calories. Usually, popsicles of the same weight will have lower calories than ice cream. The fillings should not be too sweet to avoid high calories, such as chocolate, peanuts, etc. You can choose low-fat ones, or those with natural fruit and grains. When purchasing, remember to check the calorie label on the package. The lower the better, to reduce the chance of obesity.