Smoothie Sailors

Smoothies, including detox, fruit, green, herbs, millet protein, weight-loss varieties, superfood food based diabetic friendly and many more have gained acceptance as guilt free indulgences.

Social media platforms are full of smoothie recipes with a myriad of flavours, colours and combinations. Celebrities love smoothies, too. Bollywood actress Alia Bhatt loves smoothies made with milk, blueberries, almonds, raisins, chia seeds, and water. Samantha Ruth Prabhu has shared on social media a green smoothie recipe made of kale, spinach, flax seeds, sunflower seeds, almonds, and chia seeds.

Varun Dhawan posted a picture on Instagram of a banana protein smoothie enriched with powdered dry fruits and chopped almonds. Actress Rakul Preet’s post gym workout smoothie is made of coconut milk, banana, protein powder, flax seeds cinnamon powder, cardamom powder and honey.

Smoothie is a thick, blended drink that combines fruits, vegetables, or a mix of both with a liquid base. “The smoothie liquid can be regular dairy milk, plant based options like coconut milk, oat milk, plain water, or even yoghurt for creaminess. Unlike juice, where the fibre and pulp are removed to extract only the liquid, a smoothie retains the entire fruit or vegetable, including the pulp and fibre. This makes it thicker in texture and more nutritious, as it keeps all the natural goodness of the ingredients intact” states Functional Nutritionist Mugdha Pradhan, CEO and Founder of iThrive, a Pune-based health and wellness platform.

Smoothies have evolved with a focus on wellness as consumers wish to incorporate nutrition into their diets. “People are now increasingly health conscious and smoothies are immensely admired today as the consumer today is moving away from empty drinks and empty calories to fresh fruit drinks. Also, sometimes it’s like following a trend and status boosting to enjoy smoothies “says Chef Reetu Uday Kugaji, a Culinary Expert and Chef Consultant and food blogger.

Use seasonal, local and organic ingredients for a healthy smoothie, ideally make smoothies as per season, to avoid off-seasonal frozen ingredients. “In summer one can prepare smoothies that keep you hydrated (coconut water-based) and ingredients with cooling refreshing properties. In Winter add ingre-dients with healing properties, that will be warm (spices ginger, cinnamon, turmeric or Kawha smoothie) and keep away from cold, cough and flu. Everything Desi and Natural should be the mantra. Do not experiment with ingredients, it’s always advisable to consult a Nutritionist for proper nutritional advice”, says Chef Reetu.

A smoothie is an attractive option for those on the go. A well-made smoothie can satisfy hunger pangs and can be beneficial. “In our hectic schedule convenience matters, smoothies are easy to whip up, can be customized to suit individual preferences, and are an easy way to get a variety of nutrients into one’s diet. There are many great-tasting options even if you want to skip the added sugars. I love avocado smoothies with a probiotic like curd or Greek yoghurt in it. And not over-sugary at all.” etc. Also, it fills you up with minimum guilt attached, so more foodies opt for smoothies.” says Chef Kapil Verma, an Indian chef currently working in the UK.

One should be aware of what combinations suit one’s health. Go in for a natural immune booster with energy-boosting nutrients. “Add Blueberries, strawberries which are rich in antioxidants and natural sweetness or seasonal fruit (banana if no blood sugar issues). Protein enhances nutritional value. So go for protein powder Greek yoghurt, and nuts for a balanced smoothie. Coconut milk, walnuts, or chia seeds add satiating fats.” Says Pradhan, avoid too many leafy greens: Kale, spinach, and other greens are high in oxalates, which can be harmful in excess. Don’t overload with bananas as they can make the smoothie heavy and caloriedense. Pradhan suggests a healthy smoothie, made with half a cup of frozen or fresh blueberries with half a banana. “Add a scoop of your protein powder for a nutrient boost, and top it with walnuts for antioxidants, protein, and good carbs. Include cooked beetroot which is a methylation superfood as it contains – betaine and is rich in Vitamin B. Methylation support benefits many health issues.”

Smoothies can serve as a good occasional meal replacement or snack. A smoothie bowl can be excellent for a sweet craving, replacing unhealthy desserts like chocolate cake. “However, relying solely on smoothies for all meals may lead to nutrient deficiencies. Moderation and variety are key to maintaining a balanced diet. However, while they offer convenience and a nutrient-packed meal replacement when thoughtfully prepared, they shouldn’t replace all meals,” advises Pradhan.