The blender, a common tool in modern kitchens, is often used to make soy milk, vegetable juice and other beverages. But recently, a practitioner shared his experience of using a blender to make "fruit and vegetable smoothies", which gave me a new understanding of this drink. By blending various vegetables, fruits, nuts, seeds, herbs, spices, high-quality oils, good water and nutritional supplements into a high-nutrition-density drink，he experienced significant changes in his body after drinking it for half a year: successful weight loss and muscle gain, achieving an ideal body shape; increased hair volume and darker hair color; less fatigue, disappearance of constipation problems that had persisted for many years, and almost no colds... After carefully analyzing his recipe, I summarized the core content as follows, hoping to bring you some inspiration: 1、Basic Components of a Vegetable and Fruit Smoothie The ingredients for a vegetable and fruit smoothie are diverse and mainly include the following categories: vegetables, fruits, nuts, seeds, spices, high-quality oils, good water, herbs, and plant-based minerals. The recipe does not need to be fixed and can be flexibly adjusted according to personal taste and physical condition. The key lies in using vegetables as the main ingredient, having a rich variety of colors, and maintaining the natural, diverse, and balanced nature of the ingredients. • Vegetables: It is recommended to use 8 to 10 types, or you can start with 5 types. The more colors, the more types of phytonutrients, which are more beneficial for antioxidation, anti-inflammation, and overall health. Basic combinations can include broccoli, green cabbage, carrots, beets, onions, etc. You can also add seaweed such as kelp for flavoring. • Fruits: It is recommended to use 3 to 4 types, with apples and bananas as the base, and combine with other brightly colored fruits such as cranberries, blueberries, grapes, lemons, oranges, pineapples, kiwis, pitayas, or avocados. • Nuts: You can choose walnuts, pecans, almonds, macadamia nuts, cashews, hazelnuts, pistachios, etc. The total amount is recommended not to exceed 35 grams. • Seeds: Mainly flaxseeds and pumpkin seeds (one tablespoon each), and you can also add roasted black sesame seeds. • Spices: Turmeric powder, cinnamon powder, and black pepper are recommended. These spices have anti-inflammatory effects and can also neutralize the cold and cool properties of some fruits and vegetables. • High-quality oils: Such as extra virgin cold-pressed olive oil, flaxseed oil, and Inca nut oil, which are rich in Omega-3, polyphenol antioxidants, and beneficial fatty acids, and are beneficial for cardiovascular health, anti-inflammation, cholesterol regulation, and cell repair. Adding one tablespoon of extra virgin cold-pressed olive oil can also work synergistically with black pepper to enhance the absorption rate of curcumin. • Good water: Choose water that does not contain harmful substances and is rich in natural minerals. • Herbs: Such as rosemary, mint, and cilantro. Rosemary is rich in aromatic molecules, mint helps digestion, and cilantro is regarded as a "carrier" in Ayurvedic medicine, which can harmonize and guide the efficacy of herbs. • Plant-based minerals: Liquid form is more easily absorbed by the human body. You can add 15 to 20 milliliters to support enzyme activity, acid-base balance, electrolyte stability, and cell metabolic functions. 2、Common Questions and Precautions Are the ingredients incompatible with each other? No. A mixture of various colored fruits and vegetables is prepared, and the phytochemicals in them can produce a synergistic effect, enhancing health benefits and being much more effective than using a single ingredient. How to neutralize cold-natured vegetables? You can add spices to warm up the body constitution, or boil the vegetables in hot water for 10 to 15 seconds before using them. Is it necessary to use all organic vegetables? There is no strict requirement, but it is advisable to remove pesticide residues and impurities as much as possible. 3、The principle I most agree with in practice Use vegetables as the main ingredient and fruits as a supplement. Avoid making the mixture overly sweet. There is no need to stick to a fixed recipe. Adjust it flexibly according to the season and your physical condition. Add an appropriate amount of nuts, seeds and high-quality oils to facilitate the absorption of fat-soluble nutrients. View smoothies made from fruits and vegetables as an integral part of a long-term lifestyle, rather than as a short-term treatment method. The fruit and vegetable smoothie offers a lot of creative possibilities and can be freely customized according to personal preferences. For instance, I once combined carrots, pumpkins, silver ear fungus, apples, bananas, sesame seeds, soybeans, and millet to make a smoothie. The final product had a beautiful color and a smooth texture. However, the flavor was a bit inferior when celery was added. Some people also shared that they stir-fried tomatoes and onions, then mixed them with cooked beef to make a delicious and nutritious soup. 4、Several aspects to consider rationally While attempting, I also remind myself to remain rational: Regarding claims about cancer prevention, detoxification, longevity genes, etc.: These mostly fall within the realm of nutritional research and do not guarantee individual outcomes. Effects on muscle gain and fat loss: They vary from person to person and may require specific combinations and adjustments. Not suitable for everyone: People with sensitive stomachs, kidney diseases, or those who need to strictly control their blood sugar should be cautious when trying. Diet cannot replace the overall lifestyle: Sleep, exercise, and stress management are equally important. 5、If you also want to give it a try, here's my suggestion: If you're interested in fruit and vegetable smoothies, I recommend starting with a low-barrier, sustainable approach: Begin with 3-5 types of vegetables + 1-2 types of fruits. Observe your body's reaction, proceed gradually, and don't aim for perfection at once. You don't need to drink it every day, and there's no need to insist on a "perfect recipe". Consider it as a gentle way of taking care of yourself. For me, fruit and vegetable smoothies are not a tool to create "miraculous effects on the body", but rather a choice to feel at ease by replenishing plant nutrients. They are not intended to solve a specific problem, but to provide the body with more comprehensive nutritional support，Make it a part of your daily routine. [Little Habits to Keep the Years at Bay: Simple, Sustainable Long-Term Anti-Aging Practices] -------Extended Reading and Resources A blender is undoubtedly an essential tool for making fruit and vegetable smoothies.Just think about how many blenders I have had over the years. For the story of blenders, click to read, [The kitchen is a person's stage-My culinary guidebook from my British study abroad experience] For Blender 's choice ,lick to view on Amazon ➜ 【 Kitchen blender】and also portable blender view here ➜ 【 Portable blender】 These items have already become an integral part of my 'long-termism' lifestyle, and I hope they can also bring value to you. For more of my sharing, please click here to view ➜ 【 My everyday toolkit】 & 【My reading list】
