Recipes included with this story: Fruit-Infusion Smoothie, Kale Weight-Loss Smoothie, PlantFit Weight-Loss Smoothie, Tropical Detox Smoothie.
Smoothies are anything but new -- remember the powdered instant-breakfast mix from the 1970s? -- but they've taken off in recent years as more people discover how easy the drinks make it to get more fruits and vegetables into their diet. The trend has even inspired a terrific new book, "Skinny Smoothies: 101 Delicious Drinks That Help You Detox and Lose Weight" by Shell Harris and Elizabeth Johnson. While the book's recipes aren't exclusively vegan (a few call for yogurt or honey), the majority of them are plant-based.
The book is based on the website SmoothieWeb.com, which has become the Web's best resource for smoothie ideas and recipes. While some are so heavy and rich Harris calls them "dessert smoothies," most of the others are low in fat and loaded with healthful ingredients, including abundant fiber and water to help the body shed toxins. "Smoothies are so great because they're an easy way to get nutrients and good things into your body without over-thinking it," Harris says. "They're a quick vehicle to help you eat healthier."
Unlike juicing, which eliminates fiber, smoothies contain all the beneficial properties of whole fruit, but, because they've been blended, they're easier to digest.
While some smoothies have a fairly high carbohydrate count, Harris says the nutritional benefits outweigh this drawback.
Into the blender 1-2-3
When making smoothies, pay attention to the order that you add ingredients; it can make the difference between a smooth, well-blended drink and a chunky, unappetizing concoction. Add smoothie elements in this order:
Liquids -- they keep blender blades from becoming stuck with fruit and veggies
Protein powder
Greens, if called for
Fresh fruit, cut into small pieces, then any frozen fruit
If ice is called for, always add it last
-- From "Skinny Smoothies" by Shell Harris and Elizabeth Johnson
"Smoothies are so great because they're an easy way to get nutrients and good things into your body without over-thinking it," Harris says. "They're a quick vehicle to help you eat healthier."Unlike juicing, which eliminates fiber, smoothies contain all the beneficial properties of whole fruit, but, because they've been blended, they're easier to digest.
While some smoothies have a fairly high carbohydrate count, Harris says the nutritional benefits outweigh this drawback.
"If you're making smoothies with lots of fruit, they'll have a high sugar content," he says. "But it's natural sugar, and fruits are mostly water and high in fiber. That's all going to help your body cleanse itself and flush things out."
The sugar in smoothies comes from fructose, which can be metabolized relatively quickly and isn't as easily converted into fat as refined sugar.
"You can make a 12-ounce smoothie and it may contain 400 calories, but it's all from Mother Earth, with lots of nutrients and antioxidants," he says. "Compare that to what we normally snack on. A bag of potato chips has 210 calories, and it's all empty calories."
Pumping up the protein
Smoothies have benefits beyond weight loss and detox. Ed Bauer, a Southeast Portland fitness instructor who runs the vegan-focused gym PlantFit Training Studio, is a longtime competitive bodybuilder who drinks smoothies when he needs a quick burst of energy or is looking to help tired muscles recover after a workout. Because he needs extra fuel when he's in training, he'll often have three smoothies a day on top of his regular diet. And those smoothies usually have a scoop of protein powder.
"It kills me when people make a smoothie and don't add protein powder to them," he says. "A diet should be balanced with the right amount of protein, carbs and fat. A lot of vegans and vegetarians cut protein sources out of their diet, but don't replace them with other sources."Bauer says that when he first started adding protein powder to smoothies in the late-1990s, there weren't many plant-based options beyond soy protein that blended well. He tried a powder made out of rice, and it produced gritty, hard-to-swallow drinks. But now there are several brands of protein powder that are made out of sprouted amaranth, quinoa and peas and are free of dairy, gluten and soy, with no added sugar.
When Harris calls for protein powder in his recipes, he likes brands made out of organic, water-washed soybeans, which can help lower cholesterol and help the body retain calcium. But soy protein powder may not be right for everyone; because soy can increase estrogen production, it's not recommended for women who have had breast or uterine cancer.
When looking for protein powder (found in the nutrition section of most natural food stores as well as well-stocked vitamin shops), look for brands that are clearly labeled vegan. Some powders contain casein or whey, which are derived from dairy.
Then there's the matter of flavors. Most brands come in chocolate and vanilla, and some have berry flavors. That's great if you like those flavors, but if you want the smoothie's fruits and veggies to speak for themselves, opt for an unflavored powder.
While a scoop of protein powder is the easiest way to boost a smoothie, Bauer says you can also add raw flax, sunflower and pumpkin seeds. A dollop of peanut or almond butter also adds a nice layer of flavor, though they add fat as well.
The right tools
To make good smoothies, the most-important tool to have is a blender with variable speeds and a motor that's powerful enough to handle frozen fruit and ice. Cheap blenders often aren't strong enough to entirely mix drinks, and their motors will burn out with regular use. Most mid-priced models, like a KitchenAid, will get the job done, though Harris and Bauer both swear by their expensive Vitamix blenders, which are so durable they'll probably be able to hand them down to the next generation.
Harris also looks for blenders with a heavy base -- you don't want it scooting across the counter when it's running -- and a square carafe, preferably made out of polycarbonate plastic for safety. He also prefers blenders with blades attached to the carafe, and a tight-fitting lid. A blender plunger is a handy accessory that comes with higher-end models.
Most home cooks will already have the other key tools for smoothie success: a sharp knife, a cutting board and a sturdy vegetable peeler.
Getting creativeWhile having recipes for good smoothies is helpful when starting out, both Bauer and Harris say most people are able to wing it once they've made a half-dozen or so.
"The idea of looking for recipes for smoothies is a bit silly," Bauer says. "It might come out thicker than you prefer, and you'll want to add a little more liquid. Or perhaps it's too thin, and you want to add a little more almond butter. The idea is to tweak it as you go along."
"It's almost laughable that you need a website with recipes," Harris says. "Throw in any mix of fruit, and you can come up with a great smoothie."
And if you toss in a few vegetables, you can increase your smoothies' nutritional profile. Bauer likes adding spinach to most of his smoothies, regardless of the flavor combinations.
"Raw spinach has no flavor, so you can't really taste it when you throw it in there," he says. "I'll get the big clamshell of spinach and toss in handfuls. It's a super-easy way to sneak nutrition in."
Harris uses a similar trick to get his nieces and nephews to eat their veggies.
"My sister-in-law said, 'I can never get them to eat vegetables,' so I put three pieces of broccoli into their blueberry smoothies and none of the kids knew they had eaten broccoli," he said. "I have yet to find a smoothie that you couldn't hide the taste of vegetables with the right fruit mix."
-- Grant Butler 
Source: http://www.oregonlive.com/foodday/index.ssf/2013/01/its_tasty_its_healthy_its_a_su.html
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