Blog

A fruit smoothie is a delicious way of ensuring you’re eating enough fruit, not to mention that it is a speedy and healthy breakfast choice if you have a fast-paced life-style that can make eating healthily a little tricky. If you’ve always wanted to make your own fruit smoothie but have no idea where to start then this article will show you how.

You may want to see: Apple Juice.

Why are smoothies good for you?

When jam-packed with fruit so will give you a natural energy boost to get your day started with a bang. Plus, fruit is full of vitamins and minerals which your body needs to stay healthy and the more variety of fruit you use in your smoothie this will mean you get different vitamins and minerals in your system. Fruit is also a great source of fiber which is essential in maintaining a healthy digestive system. Ensuring you get your 5 a day is also a key way in fighting diseases such as heart disease, stroke, and cancer.

How to make a healthy fruit smoothie?

When you buy fruit smoothies from the supermarket the health benefits of these can be misleading. Sometimes they are full of sugar and additives which cause more harm than benefits Through making your own fruit smoothie you can ensure that only the good stuff gets in. Fruit is naturally sweet so sugar is often unnecessary, but if you want some additional sweetness think about adding honey instead.

How to make a good fruit smoothie

Here are our top tips on how to make a great fruit smoothie.

#1 Invest in a quality smoothie maker

Depending on your budget there are some excellent purpose-made fruit smoothie makers out there that can blitz just about any fruit and will also allow you to throw in additional ingredients such as nuts. However, a bog-standard blender will also do the job if your budget is on the lower side.

#2 Get your measurements right

To achieve a great tasting fruit smoothie getting the measurements correct is key. As a rule of thumb, 2 cups of liquid plus ¾ cup of fruit is a good ratio. The liquid can be whatever you choose such as one of the varieties of nut milk, coconut water, fruit juice or even yogurt.

#3 Be adventurous

There are plenty of recipes to choose from when making smoothies but it is also fun to be adventurous. You will find that the majority of fruits go well together and sometimes even the strangest combinations can be the most delicious! Plus, adding other healthy ingredients such as nuts, goji berries or flax seeds is another great way of adding flavor and nutrition. You could even add some vegetables such as kale and spinach.

Making a fruit smoothie a regular part of your day is a great way of ensuring you get a healthy start and a boost of nutrition. For some step by step instructions on how to make a fruit smoothie without yogurt check out our blog post here.

People of the Mediterranean are heralded as the world’s longest-living culture and this is largely attributed to their diet. With olive oil as a vital ingredient for so many Mediterranean recipes, this ingredient can be seen to play a large part in this. This delicious ingredient has been linked to lowering cholesterol amongst other health benefits. If you’re interested in the health benefits of olive oil and making this a more prominent feature of your diet then read on.

How much fat in olive oil?

A common misconception about olive oil is that it contains fats that are bad for us. Olive oil is rich in monounsaturated fat and before this leaves you running for the door, this type of fat is actually good for us. It is an unsaturated fat and, as part of a healthy diet, it is essential to consume a moderate amount of ‘good’ fats. The fats which can lead to an unhealthy diet are saturated fats and trans fat, there is no trans fat in olive oil and just a small amount of saturated fat (a whole lot less than there is in other ingredients such as butter). Olive oil is also naturally free from salt, sugar, and gluten.

What are the health benefits of olive oil?

If you’ve been wondering ‘how much cholesterol is in olive oil?’ the answer is zero. In fact, thanks to the presence of monounsaturated fat, olive oil can actually help lower cholesterol. Olive oil is also filled with antioxidants which lower risks of certain diseases.

There are a host of other health benefits that have been linked to olive oil including the possibility that it can help to prevent strokes, protect against heart disease, and potentially reduce the risk of type 2 diabetes.

How much is olive oil?

The price of olive oil depends on the quality that you buy. It is possible to pick up a 250 ml bottle for around $5, however, this won’t be of the highest quality. You will find that the price of extra-virgin olive oil is more as this is made purely from cold-pressed olives, whereas olive oil is a mix of cold-pressed olives and processed oils. For ultimate flavor and to the reap the health benefits of olives then extra-virgin olive oil is your best bet.

How to get olive oil in your diet

Now you know how good olive oil is for you let’s take a look at some great ways to get olive oil in your diet. If you love to eat butter on your toast in the morning think about adding a drizzle of olive oil instead – this is super delicious and helps to increase your olive oil intake. Another great way of using olive oil is over a salad – there are lots of different salad dressings you can make using olive oil and a classic combo is with balsamic vinegar. Olive oil can also be substituted for other oils when cooking (such as sunflower oil, vegetable oil).

We have some great ideas on how to prepare a healthy dinner for your family and friends which include some delicious recipes using olive oil. You can find them all here.