Food Note

Find out the health benets of blend­ing fruits and veg­eta­bles…

Health & Nutrition - - CONTENTS - RASHIDA VAPIWALA Nu­tri­tion­ist, Mahin­dra & Mahin­dra Ltd

Health ben­e­fits of blend­ing

Blend­ing has grown to be one of the most in­ter­est­ing ways of com­bin­ing mul­ti­ple in­gre­di­ents to­gether. The tech­nique is trend­ing glob­ally and ap­peals to the masses for be­ing quick and has­sle­free. Blend­ing al­lows you to com­bine var­i­ous food groups like fruits, veg­eta­bles, dairy, nuts, in var­i­ous per­mu­ta­tions and com­bi­na­tions and cre­ate in­ter­est­ing con­coc­tions, com­monly known as smooth­ies.

HERE ARE THE MANY AD­VAN­TAGES OF BLEND­ING In­creases Your Con­sump­tion Of Fruits And Veg­eta­bles

Eat­ing gi­ant por­tions of sal­ads is a huge task for many. Blend­ing to­gether your greens into a de­lec­ta­ble smoothie, al­lows you to fit in a larger quan­tum of fruits and veg­eta­bles in one glass.

One glass of a thick smoothie could ac­com­mo­date al­most 250 gms of whole fruits and veg­eta­bles, which ful­fils more than half of your daily rec­om­mended in­take of fruits and veg­eta­bles.

Is Nutri­tious

Blend­ing re­tains the nat­u­ral fi­bre from fruits and veg­eta­bles, un­like juic­ing. Be­ing high in fi­bre, blended smooth­ies have a low glycemic in­dex and reg­u­late blood sugar lev­els bet­ter than clear juices. The fi­bre keeps you sa­ti­ated, en­abling bet­ter weight man­age­ment. Smooth­ies cre­ated with high fi­bre veg­eta­bles like beet­roots and car­rots, keep you full for longer. Blended fruit and veg­etable smooth­ies can prove to be a pow­er­packed mix­ture of vi­ta­mins and min­er­als in their raw, nat­u­ral form. You could also cre­ate low-fat smooth­ies, no ‘added sugar’ smooth­ies, ve­gan smooth­ies, green smooth­ies and much more, just by be­ing cre­ative and ex­plor­ing your fruit and veg­etable com­bi­na­tions. And, they are quickly di­gested and ab­sorbed too.

Quick-prep Time

In a fast-paced world, blend­ing al­lows you to put to­gether in­gre­di­ents rather quickly, with­out a long prep time. While most of us skip break­fast, you can be­gin cre­at­ing some fan­tas­tic break­fast smooth­ies that en­er­gise you through the morn­ing.

Blend­ing re­tains the nat­u­ral fi­bre from fruits and veg­eta­bles, un­like juic­ing. Be­ing high in fi­bre, blended smooth­ies have a low glycemic in­dex and reg­u­late blood sugar lev­els bet­ter than clear juices.

Put to­gether some ba­nanas, nuts and yo­ghurt for a bal­anced smoothie with carbs, pro­tein, fat and fi­bre, and never skip break­fast again.

Con­ve­nient And Easy

Quick to pre­pare, con­ve­nient-to-carry and easy-to-con­sume, blended smooth­ies fit in ev­ery re­quire­ment. It works great as a break­fast, or a mid­morn­ing snack. You could even sat­isfy your evening hunger pangs with a tall glass of chilled smoothie. Be­ing liq­uid in na­ture, smooth­ies are a con­ve­nient way of con­sum­ing high-fi­bre fruits and veg­eta­bles for all age groups. The el­derly pop­u­la­tion find it eas­ier to gulp the smoothie rather than bite into an ap­ple. Sim­i­larly, it is eas­ier to feed your kids a de­li­cious smoothie, rather than a bor­ing bowl of salad.

Breaks Monotony, Adds Va­ri­ety

Blend­ing al­lows one to ex­per­i­ment with lesser­known in­gre­di­ents. Novel in­gre­di­ents like av­o­ca­dos, goji berries, acai berries, kale and mi­cro-greens can be used to cre­ate some de­light­ful smooth­ies, packed with flavour and nutri­tion. Blend­ing also al­lows one to mask in­gre­di­ents that are gen­er­ally not ap­pre­ci­ated. A lot of chil­dren do not like the stringy mouth­feel of beets, but get very at­tracted to the red beet­root smooth­ies. Re­mem­ber, if you can’t eat it, blend it!

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