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Photo: K. Ramesh Babu

GUZZLE IT DOWN Smoothies are a blend of fruits, vegetables and milk

‘Smoothie’ known as ‘21st century health drink’, is a healthy alternative to milk shake.

Similar to milk shakes in consistency it is a delicious blend of vegetables or fruits or in combination, with complementing ingredients like milk, yogurt, ice creams, flavours, spices, sugar or salt. You can make smoothies out of any combination of the above. Choose those ingredients which compliment each other and suits your taste.

A smoothie is a great way to start, finish and break the day. The best approach is to use whatever fruits and vegetables are in season . The only requirement you will need is a blender and you will have a glassful of goodness in just a few seconds. The important matter is blending it into a smooth consistency.

Fruits used for making smoothies are, apple pineapple, berries, melon, limes, mango banana, sappota, kiwi and pomegranates. Carrots, cucumber, mint, celery, raw mango etc are ideal vegetables. Experiment different combinations and flavours sweet, sour or salty. Milk and milk products are rich in calcium, vitamin D, riboflavin and potassium, whereas fruits and vegetables gives it vitamins, folate, bio-flavonoids, beta carotene and other antioxidants. The nutritive value of smoothie can be increased even further by adding bit of wheat germ, flax, bran, cereal, tofu, peanut butter etc of your choice. Smoothies are rich in fibre and easy to digest. Nutritious and versatile, smoothies are an excellent way of grabbing a quick meal.

Pomegranates - 2 cups

Apple - 1 small

Orange juice - Half cup

Chilled milk - Half cup

Sugar – One and a half cup (optional)

Peel and slice apple then mix with orange juice, sugar and pomegranates. Keep this in the refrigerator to chill. Put all the ingredients in a blender and blend till it becomes smooth in consistency. Pureed it into 2 glasses and serve.

Grated carrot – Three-fourth cup

Curd (not sour) - 1 cup

Raw mango grated – Quarter cup

Grated cucumber – Quarter cup

Pepper - a pinch

Salt - to taste,

Ice-cubes - few

Mint leaves – a few

Chill all the ingredients and blend all the ingredients except mint leaves.

Pour into glasses with mint leaves topping and serve.

Apple – One, large peeled and sliced

Banana peeled - 2

Orange juice - 300 ml

Chill all the ingredients. Then blend them until smooth. Serve immediately.

Use fresh ingredients be it fruits, vegetables and any other flavours

Clean them thoroughly and peel if necessary

Make sure to serve Smoothie chilled, so add plenty of ice-cubes

Try out with different combinations for variety

Prepare just before use and serve immediately

Chill all the ingredients in advance to get better results

Before serving make sure of its consistency. It should be thick like milk shake.

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