Gli smoothies sono bevande a base di frutta e verdura, ma non si tratta di frullati, né di centrifugati e tanto meno di milk-shake. Lo smoothie, infatti, è un mix di questi 3 elementi, ma anche qualcosa di più. Si prepara con un semplice frullatore o un robot da cucina classico, e in base alla consistenza che si desidera dare, si può aggiungere dello yogurt o del gelato per renderlo più corposo, o del latte e dei succhi di frutta per dargli una consistenza meno densa. Vediamo insieme qualche ricetta e come introdurre gli smoothies nella dieta per dimagrire.
Esistono diversi tipi di smoothies, da quelli classici a base di frutta o di verdura a quelli detox, che sono particolarmente indicati per chi segue una dieta disintossicante.
Smoothies: ricette a base di frutta
Smoothie al melone e zenzero
Ingredienti
(per 1 porzione)
- 6 fette di melone
- Una spolverata di zenzero
- 8 cubetti di ghiaccio (o in alternativa allungate con l’acqua)
Preparazione
- Tagliate il melone a cubetti e mettete nel mixer aggiungendo una spolverata di zenzero e i cubetti di ghiaccio.
- Frullate per qualche minuto ad alta velocità.
Smoothie alla banana e cannella
Ingredienti
(per 1 porzione)
- 1 banana
- 1 bicchiere di latte parzialmente scremato
- Cannella q.b.
Preparazione
- Tagliate la banana a rondelle e trasferite nel mixer.
- Aggiungete una spolverata di cannella, il latte e frullate per qualche minuto ad alta velocità.
Smoothie alle fragole e ciliegie
Ingredienti
(dosi per 1 porzione)
- 200 g di fragole
- 10 ciliegie
- 100 g di yogurt greco
- 6 cubetti di ghiaccio (o in alternativa allungare con l’acqua)
Preparazione
- Lavate la frutta e trasferite tutti gli ingredienti nel mixer.
- Frullate per qualche minuto ad alta velocità.
- Potete decorare lo smoothie con della frutta a pezzettoni.
Smoothie all’ananas, banana e cocco
Ingredienti
(dosi per 1 porzione)
- 1 banana
- ½ mela
- 1 fetta di ananas
- 3 cucchiaini di cocco grattugiato
- 2 cucchiai di succo di arancia
- 1 cucchiaino di succo di limone
Preparazione
- Sbucciate la banana e tagliatela a rondelle. Pelate la mela e tagliatela a pezzettini.
- Tagliate anche l’ananas e trasferite tutto nel mixer.
- Aggiungete il cocco, il succo di arancia e il limone e frullate per qualche minuto ad alta velocità.
Smoothies: ricette a base di verdura
Smoothie al pomodoro, sedano, carota e arancia
Ingredienti
(per 1 prozione)
- 4 pomodori
- Succo di 1 arancia
- 1 carota
- 1 costa di sedano
- 1 peperone
- 1 vasetto di yogurt magro
- Peperoncino
- Ghiaccio (o acqua)
- Sale q.b.
Preparazione
- Sbollentate e sbucciate i pomodori e il peperone e privateli dei semi.
- Lavate e sbucciate la carota, lavate e tagliate la costa di sedano.
- Trasferite il tutto nel mixer e aggiungete il succo d’arancia. Insaporite e aggiungete il ghiaccio tritato o l’acqua.
Smoothies detox
Smoothie alla barbabietola rossa
Ingredienti
(dosi per 1 porzione)
- 1 barbabietola rossa piccola
- 1 mela
- 1 carota
- 1 pera
Preparazione
- Lavate velocemente tutti gli ingredienti, poi pelate la carota e la barbabietola e tagliatele a cubetti. Fatele scottare in acqua bollente per 5 minuti.
- Nel frattempo pelate anche la mela e la pera e tagliate a pezzetti.
- Trasferite il tutto nel mixer e frullate per un paio di minuti ad alta velocità.
Smoothie ai mirtilli e lamponi
Ingredienti
(per 1 porzione)
- 100 g di lamponi
- 100 g di mirtilli
- 1 vasetto di yogurt magro
- 6 cubetti di ghiaccio (opzionale, se non li usate allungate con l’acqua q.b.)
Preparazione
- Lavate delicatamente i mirtilli e i lamponi sotto l’acqua corrente, poi tamponate con la carta assorbente.
- Trasferite nel mixer, aggiungete lo yogurt e i cubetti di ghiaccio e frullate per pochi istanti ad alta velocità.
Smoothie al kiwi, ananas, mela e pompelmo
Ingredienti
(per 1 porzione)
- 1 kiwi
- 2 fette di ananas
- 1 mela
- ½ pompelmo
- Una spolverata di zenzero
- Qualche cubetto di ghiaccio (se non lo mettete usate 1 pompelmo intero)
Preparazione
- Lavate la frutta e pelate kiwi e mela. Pulite anche l’ananas e spremete il pompelmo.
- Trasferite tutto nel mixer e frullate per qualche minuto ad alta velocità.
Con gli smoothies potete sbizzarrirvi con infinite varianti.
Photo Credit| Thinkstock
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