As autumn sets in and morale drops with the light and the mercury, the dietician and head of the Termes de Brides-les-Bains nutritional center, Nathalie Negro, advises three smoothie recipes to regain energy.
As a preamble, she warns: “the problem with smoothies is that we often add things that weigh them down: sugar, coconut milk… I think we should stick with pure fruit, and add spices, such as vanilla, cinnamon, infused star anise… Which are rich in antioxidants.
Then, she advises focusing on fruits rich in vitamin C. “We can start by always having a citrus base: grapefruit, orange, lemon… and add kiwis for example.” She notes that we also find a lot of vitamin C in red fruits: “of course, they are not in season, but we find them frozen, and despite the fact that they have been blanched before being frozen, they contain still a lot of vitamins.” It specifies the particular interest of blackberry, which is rich in zinca mineral salt interesting for the immune system, ideal for this time of year when you start to get sick.
Three smoothie ideas
Orange kiwi and a little cinnamon: for this smoothie, we squeeze an orange and add a kiwi which we grind in the blender, with a pinch of cinnamon. We have a shot of vitamin C and a dose of antioxidants.
Ripe vanilla pear: Here, the ideal is to make two thirds pear and one third blackberries so as not to have too much acidity. The ideal, if possible, is to centrifuge the blackberries to avoid seeds. Add a drop of vanilla or a little powder to bind everything together.
Lemon, apple, banana and ginger juice: For this juice, we add squeezed lemon juice, which we mix with a sweet golden apple. We add banana (half to prevent it from being too syrupy) which will provide potassium and magnesium. Finally, you can infuse a little raw ginger which provides its antioxidant and anti-inflammatory properties.
“The advantage of smoothies, rather than juices, is that we keep the fibers, even if they are mixed. They help nourish the intestinal microbiota and fight against inflammation in particular.” But Nathalie Negro still reminds us that we must not overdo it: “fruits contain sugar, let’s not forget that. It is important to limit the consumption of these smoothies to 12/15cl per day, otherwise with this type of food you can quickly have the equivalent of 3 or 4 portions of fruit compared to what is recommended daily, i.e. 110mg. »
