![]() Since a smoothie isn’t as filling, you might feel hungry sooner, end up eating more, and gain weight. Also, “adding fresh herbs like basil and rosemary is a great way to get antioxidants and trace minerals in the body," says Banerjee.Įating a fruit keeps you full longer. A good ratio to follow is 70% vegetables and 30% fruit," suggests Samaddar.Īnd if you wish to boost protein, opt for Greek yogurt (strained yogurt with a thicker consistency) instead of milk or plain yogurt. Spinach usually works well, and pairs well with banana and dairy or almond milk. “You can add seeds like chia, pumpkin and flaxseeds for a boost of fibre, and you can even choose a green leafy vegetable as the base. There are other ways to maximize the nutrient quotient. “Just grate some in every smoothie you make," he says.Ĭhef Manoj Pandey of The Piano Man, a restaurant in the Capital, prefers using cold-pressed fruit juices of orange, pineapple, apple and grapes-these, he says, make a delicious and healthy base. Another ingredient he likes to work with is amla (Indian gooseberry), which is loaded with vitamin C. Samaddar suggests picking a fruit with a low glycaemic index (which measures the effect of carbohydrates present in food on blood sugar levels), like apples and pears.Ĭhef Noah Barnes of the Tabula Beach Café in Delhi likes to add beetroot to smoothies because these are not only high in fibre and vitamin A, but add a wonderful texture and taste too. “A kiwi smoothie, for example, doesn’t just taste great, it delivers vitamins A, C, E, B6 and B12, calcium, iron and magnesium, while the edible seeds of kiwi deliver omega-3 fatty acids," she says. ![]() “Smoothies are a quick, satisfying and easy way to get nutrients, but only if you choose the ingredients carefully," says Debjani Banerjee, consultant dietitian at the PSRI Hospital in Delhi. But that said, a smoothie is possibly the easiest way to add fruit to your diet, and most of us can do with more fruits." ![]() She, however, adds: “Fruit is undeniably healthy in its whole form instead of when pulverized into a smoothie. Plus, you get a lot of calcium via dairy, which is an important part of most smoothies, and if you add vegetables, you get antioxidants too," says Ritika Samaddar, head, clinical nutrition and dietetics, at the Max Super Speciality Hospital in Saket, Delhi. ![]()
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