Vegetable cocktails have been gaining popularity for several years. They are one of the elements of a healthy diet – not only for weight loss, but also in line with the food pyramid. Thanks to them, one of the five recommended daily portions of vegetables can be quickly delivered to the body. A vegetable cocktail should be tasty, with only natural sugars, and nutritious enough to successfully replace another snack. How did the popularity of vegetable cocktails come about, and what are some of the best variations made from?
The trend for vegetable cocktails
Weight loss vegetable cocktails became widespread in the daily diet of Poles thanks to social media. Beautiful photos presenting tasty, colorful mixtures and diet proposals published by fitness trainers with smoothies as snacks meant that these colorful, savory drinks made their way into every home. At the same time, in recent years, the prices of juicers and jug blenders have fallen - if you want to introduce vegetable and fruit-and-vegetable cocktails into your diet, it is worth buying these appliances.
Appropriate ingredients for vegetable cocktails
The basis for vegetable cocktails – recipes do not differ in this respect – are fresh, usually unprocessed vegetables. It is worth buying them at markets or in small, local greengrocers. They do not have to be labeled "organic" – this does not guarantee that the product is better than one without it. Seasonal vegetables will be the tastiest: fresh and juicy in spring and summer, and root vegetables in autumn and winter. Sellers should also inform about their origin. Those from Poland and neighboring countries will be the freshest, and their acquisition is the least burdensome for the environment due to low ecological transport costs. Beware of early vegetables (novalties) – these young, spring vegetables, although appealing in appearance and taste, are often significantly more contaminated with toxins and exhaust fumes than their later-harvested counterparts!
A colorful whirl of pleasure
If vegetable cocktails are also to be functional – meaning they help achieve specific goals, such as weight loss, cleansing, or supplementing deficiencies – it is worth being guided by… the color of the ingredients.
- Green vegetables primarily contain a significant dose of chlorophyll. It is the only ingredient that allows plants to perform photosynthesis. Dietitians recommend it to people who want to support the digestive system. Among the plants richest in chlorophyll are sea algae, such as spirulina and chlorella, which can also be added in powdered form to cocktails. It is also found in kale, green bell peppers, cucumbers, and parsley. In addition, green vegetables are also rich in vitamins C, B6, K, and calcium.
- Red vegetables, on the other hand, are recommended for people who have problems with the circulatory system and water retention in the body. They contain lycopene, potassium, and vitamin C. Tomatoes are particularly rich in the former ingredient. They are an exception when it comes to thermal processing – the less "raw" a tomato is, the more lycopene is released from it! Therefore, instead of fresh tomatoes, it is better to add squeezed tomato juice, or even puree, to a cocktail.
- Yellow and orange vegetables, such as pumpkins, carrots, and bell peppers, are rich in vitamins A and C, and beta-carotene. They are especially recommended in summer because they improve the skin's natural protection against UV radiation. Throughout the year, they should be consumed by people who lead a stressful lifestyle. However, it is better not to overdo it, as too much beta-carotene in the body makes the skin... orange!
- Purple vegetables, such as eggplant and beetroot, primarily contain antioxidants, recommended for people living under stress and concerned about healthy skin appearance. Like all others, they contain a large dose of dietary fiber – an essential ingredient in the diet of those concerned with maintaining a slim figure.
- White vegetables, such as cauliflower, potatoes, celery, parsley root, and many others can support the immune system. Thanks to their high vitamin D content, they help reduce the incidence of seasonal infections!
It is also worth remembering that, in addition to vegetables and fruits, spices such as ginger, garlic, or chives can be added to cocktails. Vitamins A, D, E, and K need fat to be better absorbed, so it is worth adding a teaspoon of oil high in unsaturated fatty acids to the drink. If the cocktail is too savory, it can be sweetened by adding a banana, pineapple, or apple.
Check also: Fruit cocktails - how to make and serve them?.
Serving vegetable cocktails
Vegetable cocktails are colorful and pleasing to the eye in themselves. However, it is worth paying attention to how they are served – both daily and during celebrations. This will make children more eager to try them!
After making a vegetable cocktail, it can be poured into a glass with an interesting shape, for example, with a slender stem. It can be served with a vegetable chip, olive, salty sesame stick, grissini, or crispbread, so that the brain perceives it as a complete meal.
When a vegetable cocktail is served at an elegant reception, sprigs of herbs, such as rosemary or thyme, or basil or oregano leaves, can be added. Such a drink will actively encourage guests to help themselves to a portion!
Green vegetable cocktails
Green cocktails are a wealth of antioxidants and vitamins. To prevent them from changing color, lemon or lime juice must be added. People who find these cocktails too savory can add an apple or banana to make them sweeter.
To prepare a green smoothie with kale and avocado, you will need:
- 1/2 avocado,
- 4 kale leaves,
- 2 tablespoons lemon juice,
- Banana or apple to taste,
- 100 ml water.
Cut the soft and washed avocado in half, remove the pit, and scoop out the flesh from one half. Transfer to a jug blender along with the rinsed kale leaves. Add lemon juice and, if desired, add a peeled fruit cut into smaller pieces. Blend everything initially. Add water and blend again until a thick consistency is achieved. Pour the entire mixture into a decorative glass.
To prepare a broccoli smoothie, you will need:
- 1/2 broccoli,
- A handful of pumpkin seeds or sunflower seeds
- 150 ml water.
Wash the broccoli and divide it into small florets. Transfer to the blender jug. Toast the seeds on a dry pan, then transfer to the blender. Blend initially. Then add water and blend until a liquid consistency is achieved. Pour into a glass, garnish with rosemary or thyme sprigs and a beetroot chip.
Cleansing vegetable cocktails
Cleansing cocktails can be made from many vegetables, as fiber is crucial for the digestive system. It is also worth focusing on unsaturated fatty acids, meaning adding a good quality oil to the cocktail, or metabolism-boosting spices.
To prepare a cleansing, savory tomato cocktail, you will need:
- a glass of tomato juice (homemade from Polish tomatoes in season, or store-bought in autumn and winter),
- 2 tablespoons of parsley,
- 4 basil leaves,
- a teaspoon of olive oil, hemp oil, black seed oil, or another oil high in unsaturated fatty acids,
- Chilli and pepper to taste.
Blend parsley, basil, and chili (if not powdered) with a teaspoon of oil. Add tomato juice and blend again until the ingredients are thoroughly combined. Season to taste. Serve alone in a tall glass or with a cherry tomato, olive, and chicory speared on a toothpick, and a dollop of Balkan yogurt.
Vegetable cocktails for children
Children don't always want to eat vegetables. Tasty cocktails, especially sweeter ones with added fruit, can help diversify their diet with at least one of the required five servings of vegetables. They can be drunk not only by preschoolers, but also
by toddlers after six months of age.
To prepare an autumn cocktail for children, you will need:
- 1/2 cup freshly squeezed juice from raw Hokkaido pumpkin,
- 1/2 cup freshly squeezed orange juice,
- 1 banana,
- 2 tablespoons coconut or cow's milk,
- 2 cm piece of fresh ginger,
- Cinnamon and other spices to taste – according to the child's preferences.
In a blender, initially blend a peeled banana cut into pieces. Transfer the ginger and all liquid ingredients: pumpkin juice (do not peel the thin skin for juicing) and orange juice, as well as milk, to the blender jug and blend together with the banana. Season according to the child's preference. Pour into a decorative glass, which can be garnished with mint leaves and an orange slice.
Vegetable cocktails for dinner
Parties and dinners with loved ones and friends are a great opportunity to serve vegetable cocktails. They can be a remedy for the next day's ailments and will boost energy for continued fun together. What distinguishes them from everyday cocktails are the delicious additions and serving them in… drink glasses!
To prepare a savory vegetable cocktail with bacon, you will need:
- half a glass of tomato juice,
- ½ yellow bell pepper,
- ½ apple,
- 2 tablespoons chives,
- a dash of olive oil,
- for decoration: a bacon crisp, lemon or orange slices, herb sprigs, or celery stalks.
Bake the bell pepper in the oven with a little olive oil (for 20 minutes at 200 degrees Celsius). Peel after cooling. In a blender jug, initially blend the baked, peeled bell pepper and the peeled, cored half apple. Add half a glass of tomato juice and chives, blend until the ingredients are completely smooth. Serve the cocktail in a dark beer glass. Garnish with a bacon crisp, citrus slices, herbs, or a celery stalk.
To prepare a yellow power cocktail, you will need:
- 2 stalks of celery,
- 1 medium carrot,
- 1/2 cup orange juice,
- a large piece of peeled celery root,
- 100 ml water,
- eggplant chip, herbs, colorful pepper, or crispbread for garnish.
In a blender jug, initially blend the vegetables cut into smaller pieces: peeled and washed celery root, celery stalks, and peeled and rinsed carrot. Add orange juice and blend again. If the cocktail is too thick, gradually add water until the desired consistency is achieved. Top the cocktail, poured into a whiskey glass, with colorful peppercorns, herbs, a piece of crispbread, an eggplant chip, or other edible decorations.
What to serve vegetable cocktails in?
Suggestions for glasses, goblets, and tumblers from KROSNO: