Proper nutrition

Top 10 great PP smoothies for vegans and vegetarians

Vegan or vegetarian diets are deprived of animal products, which makes it difficult to create more varied meals. However, many other useful ingredients remain in the diet, namely fruits, vegetables, berries, seeds, nuts. They are rich in vitamins, minerals, sugars, fats and proteins.

Mixing the right ingredients together creates a variety of PP smoothies for vegans. This dietary supplement will moderate hunger, energize and cheer up.

Top 10 PP smoothie options for vegans and vegetarians

Smoothies are usually based on milk, but vegan cow or goat products are prohibited. Therefore, you need herbal drinks from almonds, oats, rice, soy or coconut. You can also take water.

Nuts and seeds (sesame, flax, chia) will replenish the reserves of proteins and fats. Carbohydrates, vitamins of all groups, minerals, fiber will give fruits and berries, vegetables, herbs. Use healthy vegan and vegetarian smoothies for snacks or breakfast.

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1. Royal green smoothie

Smoothie composition: Almond milk – half a cup (~ 150 ml), cucumber – 80 g, spinach leaves – 40 g, ripe avocado – 60 g, lemon juice – to taste.

How to cook: Wash and dice the cucumber, peel the avocado and separate the half. Pour milk into a blender bowl, put spinach leaves, add cucumber with avocado, squeeze 1/2 lemon juice. Mix.

What are the benefits: Normalization of digestion through fiber, replenishment of muscles with strengthening of bones, regulation of pressure, support of hematopoiesis and control of lipid profile. Affects the heart, blood vessels, immunity, brain and skin. Nutrient composition is balanced. Perfect for a snack or breakfast cocktail.

KBZHU per serving: Proteins – 8.4 g, fats – 28.9 g, carbohydrates – 15 g. Calories – 350 kcal.

Royal Green Smoothie

2. Delicate berry smoothie

Smoothie composition: Oat milk 1.2% – 180 ml, strawberries and raspberries – 40 g each, blueberries – 50 g, basil and mint – 1.5 g each.

How to cook: Rinse and cut the berries into large pieces. If products are taken in frozen form, then slightly defrost. Pour milk into a blender and add berries with basil, beat. Garnish the vegan PP smoothie with mint.

What are the benefits: Improving intestinal motility and the balance of microflora along its walls, supporting metabolism, lowering cholesterol levels. This smoothie contains a lot of fiber, vitamins, minerals, antioxidants. A fresh, easy-to-digest cocktail, perfect for a snack.

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KBZHU per serving: Proteins – 1.8 g, fats – 3.3 g, carbohydrates – 22.9 g. Calories – 137 kcal.

Delicate berry smoothie

3. Chocolate fruit smoothie

Smoothie composition: Soy milk – 200 ml, pear – 100 g, cashew nut – 30 g, powdered cocoa – 13 g, cardamom – optional.

How to cook: Peel the pear with a core, chop, put the fruit in a blender container. Pour in milk, add cashews, which can be soaked first, and add cocoa. Grind into a homogeneous consistency.

What are the benefits: Prevention of atherosclerosis, cleansing the body, improving the functioning of the gastrointestinal tract, supporting hematopoiesis and immunity. The components of the cocktail have a beneficial effect on the thyroid gland, central nervous system, blood vessels and metabolism. Enjoy this hearty vegetarian PP smoothie after workout or for breakfast.

KBZHU per serving: Proteins – 15.4 g, fats – 18.9 g, carbohydrates – 24.2 g. Calories – 326 kcal.

Chocolate fruit smoothie

4. Spicy nut smoothie

Smoothie composition: Almond milk – 160 ml, banana – 60 g, pineapple – 70 g, almond paste – 12 g (~ 2 teaspoons), cinnamon, ground ginger.

How to cook: Peel the banana with pineapple and cut into cubes. Transfer the fruit to a blender container, pour over the milk, add the pasta and add spices to taste. Whisk thoroughly until a smooth texture is obtained.

What are the benefits: Raising mood, saturating energy and improving the digestive tract, helping in the breakdown, digestion of food. Usefulness is noted for the heart with blood vessels, blood composition, bones, muscles and immunity. Suitable for a hearty snack for vegans and vegetarians, perfectly satisfies hunger.

KBZHU per serving: Proteins – 6.9 g, fats – 18.0 g, carbohydrates – 29.5 g. Calories – 307 kcal.

Spicy nut smoothie

5. Coconut fruit smoothie

Smoothie composition: Coconut milk – 160 ml, water – 40 ml, mango – 40 g, strawberries, fresh or frozen – 150 g.

How to cook: Cut the mango pulp into cubes, transfer to a blender. Divide strawberries into halves, toss to fruit. Pour milk with water, for a less saturated fat content, mix the ingredients until smooth.

What are the benefits: Regulation of the blood lipid profile, skin health, stress relief and stabilization of the nervous system, strengthening of the immune defense. Smoothie has a positive effect on the gastrointestinal tract, hemoglobin level, metabolism, articular tissue, heart with blood vessels. Suitable for a second breakfast or snack.

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KBZHU per serving: Proteins – 4.0 g, fats – 30.3 g, carbohydrates – 19.0 g. Calories – 378 kcal.

Coconut Fruit Smoothie

6. PP Tofu Smoothie

Smoothie composition: Soy cheese tofu – 50 g, banana – 70 g, blueberries (or currants) frozen or fresh – 180 g, almonds – 20 g (~ 10 pieces), water.

How to cook: Pre-soak the almonds, preferably overnight. Along with the nuts, put the sliced ​​tofu and banana in slices, berries in a blender, and then beat. Add water gradually to the required consistency.

What are the benefits: A source of vegetable protein, fat and fiber, long and fast satiety, balance of essential nutrients. The vessels are strengthened, the condition of the skin becomes better, the bones are strengthened, the digestive tract is supported. You can eat PP smoothies for vegetarians before or after training, for breakfast.

KBZHU per serving: Proteins – 10.8 g, fats – 14.5 g, carbohydrates – 32.5 g. Calories – 311 kcal.

PP Tofu Smoothie

7. Flaxseed smoothie

Smoothie composition: Almond milk – 140 ml, water – 50 ml, tofu – 50 g, flax seeds – 7 g, peanut butter – 10 g, banana – 80 g, cinnamon.

How to cook: Soak flax seeds in advance, drain the water. Place the seeds in a blender bowl along with the pasta, chopped banana and tofu, pour the almond milk and water. Beat well until smooth, sprinkle with cinnamon if desired.

What are the benefits: Nutrition, saturation of the body with fats and proteins, long satiety, support of metabolic processes. Lots of antioxidants, fiber, which make up the cleansing property. Affects muscles, brain, immunity and bones, central nervous system, blood vessels, gastrointestinal tract. Ideal for vegan PP smoothies for breakfast.

KBZHU per serving: Proteins – 14.0 g, fats – 25.8 g, carbohydrates – 29.8 g. Calories – 398 kcal.

Flaxseed smoothie

8. Hearty poppy seed smoothie

Smoothie composition: Rice milk – 220 ml, oatmeal – 20 g, raspberries – 70 g, poppy seeds – 20 g, walnuts – 15 g, lemon zest – 10 g, sweetener.

How to cook: In the evening, combine all the ingredients in one container, then remove overnight to infuse. In the morning, take it out and beat well with a blender, this mass should look like yogurt. The cocktail is ready to drink!

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What are the benefits: Replenishment of energy reserves due to fats and carbohydrates, as well as the formation of a feeling of satiety, awakening of metabolism. A drink in the digestive tract adjusts the work of organs, supports brain activity, and lowers cholesterol levels. Recommend PP-smoothies for vegetarians for breakfast.

KBZHU per serving: Proteins – 9.1 g, fats – 23.7 g, carbohydrates – 46.8 g. Calories – 435 kcal.

Hearty poppy seed smoothie

9. Pumpkin Spiced Smoothie

Smoothie composition: Almond milk – 200 ml, banana – 60 g, raisins – 15 g, boiled or steamed pumpkin – 150 g, ground ginger, cinnamon and nutmeg.

How to cook: Boil or bake pumpkin, chop with banana. Put in a blender. Add washed raisins, milk, all spices to taste there. Stir the prepared ingredients to obtain a homogeneous drink.

What are the benefits: Maintaining heart muscle health and revitalizing the digestive tract, replenishing energy, lifting mood, improving the condition of hair or skin. The central nervous system calms down, sleep improves. Bones become stronger. The best use for a smoothie is for a nutritious breakfast or pre-workout boost.

KBZHU per serving: Proteins – 10.5 g, fats – 22.9 g, carbohydrates – 45.7 g. Calories – 408 kcal.

Pumpkin Spicy Smoothie

10. PP-smoothie “Lime Pie”

Smoothie composition: Rice milk – 100 ml, lime juice – 80 ml, lime peel – 10 g, pitted date – 10 g, banana – 80 g, spinach – 30 g, sweetener.

How to cook: Squeeze the limes into a blender and rub the zest. Pour milk, add spinach with sweetener. Chop banana, date and add to the rest of the ingredients. Grind into a homogeneous mass.

What are the benefits: Invigorating and refreshing effect, stimulating metabolism. At the same time, blood vessels are strengthened, digestion is activated, energy rises with mood, the body is cleansed of toxic substances. Calories are low, so this smoothie is perfect for a vegan and vegetarian snack any part of the day.

KBZHU per serving: Proteins – 2.5 g, fats – 1.6 g, carbohydrates – 44.0 g. Calories – 191 kcal.


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