Vegetarian Smoothies – Beef Up Your Vegetarian Diet
Vegetarians and vegans depend on smoothies to provide a fair amount of their food intake. Fruits, vegetables and dairy products are packed with fiber, vitamins and minerals. They can be blended into a vegetarian smoothie for a healthy snack or meal. Even people on a raw food diet know how important smoothies can be. Smoothies are an essential supplement to a vegetarian diet.
People who follow a strict vegetarian diet can have limited food choices or variety in their meals. Thanks to the internet, people now have a wider access to vegetarian recipes showing how fruits and vegetables can be combined to create a variety of nutritious meals. After all, everybody needs protein, calcium, fiber, vitamins, minerals and healthy fats.
The Basics of Vegetarian Smoothies
You will need a few basic ingredients to make a vegetarian smoothie. Fruits and vegetables, of course, are absolutely necessary. In addition to a variety of fresh produce, you also need the following:
Milk – Milk adds flavor and texture to a smoothie. It also contains calcium and protein. Some people may prefer soy milk or almond milk. Coconut milk is another alternative.
Yogurt – Yogurt adds a creamy texture and flavor to smoothies. It is also an excellent source of protein and calcium. Yogurt is available in different flavors including vanilla, strawberry and peach.
Fruit Juice – Orange juice adds flavor and makes a sweeter vegetarian smoothie. Apple juice and grape juice can be added as well. Orange juice can be added to a milk or yogurt base. Vegetable juices also add nutrition and flavor.
Tofu – Vegetarians who do not want to include dairy in their diet can use tofu instead of yogurt. It supplies proteins and goes well with other smoothie flavors.
Sweeteners – If your beverage needs extra sweeteners, you can add honey or brown sugar. Most fruits, however, provide enough sweetness.
Ice – If you want a thicker smoothie, add some ice. Ice also provides extra cold and a frothy texture.
Use different kinds of fruits and vegetables in your smoothies for all-around nutrition. Peanuts, almonds, walnuts, cashews, peanut butter and the like add flavor, texture and extra nutrition. Use your imagination and don’t be afraid to experiment.
Try the basic vegetarian smoothies below. Simply blend all ingredients together until smooth.
- 1-1/4 cups low fat tofu
- 1 frozen banana
- A handful of berries (fresh or frozen)
- 1 cup orange juice
Vegetarian Green Smoothie
- 2 bananas, sliced
- 1 cup kale or spinach
- 1 cup orange juice
- 1/2 cup water
- 1-1/2 cups frozen mangoes