Smoothies and smoothie recipes:

Smoothies, smoothies and more smoothies . . .

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A smoothie is a blended beverage made from natural ingredients, usually fruits and juices but sometimes other natural ingredients such as chocolate, peanut butter or green tea. Many smoothies use ice or frozen fruit to make them into cold partially frozen beverages. They resemble milkshakes in the sense that they have a thicker consistency than slush drinks but, unlike milkshakes, they are often non-dairy and do not contain ice cream. Over the past few years smoothies have become extremely popular whether to replace a full meal or as a snack. Smoothies are a a great way to introduce and develop healthy eating habits in children.

Many smoothies depend on bananas to give them their thick, creamy texture. Additionally, many recipes for smoothies are found in Mediterranean and Middle Eastern cuisine, typically using yoghurt and honey as well as fruit. The addition of yoghurt gives the smoothie a more milkshake like texture. Smoothies appeal because of their sweetness, fresh fruit flavours and healthiness. Most are high in fibre, vitamins and antioxidants.

Apple Smoothie

2 cups apple sauce
1 cup apple cider
1 cup orange juice
2 tablespoons Vermont maple syrup
1/2 teaspoons nutmeg
1/2 teaspoons cinnamon

• Combine all ingredients in a blender and blend until smooth.

• Pour into glasses and serve.

Additional smoothie information:

A recent study in the Journal of the American College of Nutrition found that enjoying an apple before a meal curbs appetite for up to 4 hours, and Brazilian researchers discovered that the habit can boost weightloss success by as much as 33%.

Having an apple before lunch prevents the blood sugar dips that trigger cravings for sweets or carbohydrates later in the day. The reason: Apples are one of the richest sources of pectin, a soluble fiber that truns into a sticky gel-like substance in the gut and adheres to simple sugar, stalling their absorption into the bloodstream, according to Cambridge University Researchers.

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Apple Carrot Quencher

2 cups carrot juice
1/2 cups apple juice
6 ounces non-fat vanilla or plain yoghurt, frozen
1 banana

• Put all ingredients into blender. Blend until smoothie consistency is reached.

Additional smoothie information:

Carrots fuel the body with carotenoids, natural anti-oxidants that calm cellular inflammation and dampen Lentin resistance, helping women shed p to 3 pounds each year, according to researchers at the University of Tennesse Health and Science Center in Memphis. For best absorption, carotenoid foods should be conumed with little healthy fat, such as virgin olive oil or walnut oil.

Carrots contain carnitine, a compound that increases stamina by transporting fat to the mitochondria and burning it for energy.

A recent study in the Journal of the American College of Nutrition found that enjoying an apple before a meal curbs appetite for up to 4 hours, and Brazilian researchers discovered that the habit can boost weightloss success by as much as 33%.

Having an apple before lunch prevents the blood sugar dips that trigger cravings for sweets or carbohydrates later in the day. The reason: Apples are one of the richest sources of pectin, a soluble fiber that truns into a sticky gel-like substance in the gut and adheres to simple sugar, stalling their absorption into the bloodstream, according to Cambridge University Researchers.

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Apples And Cream Smoothie

2 cups vanilla low-fat ice cream
1 cup unsweetened applesauce
1/4 teaspoons ground cinnamon or apple pie spice
1 cup fat free skim or 1% low fat milk
Ground cinnamon (optional)

• In a blender container combine low-fat ice cream, applesauce, and the 1/4 teaspoons cinnamon or apple pie spice.

• Cover and blend until smooth. Add fat free skim or 1% low fat milk. Cover and blend until just mixed.

• Pour into glasses. If desired, sprinkle each serving with additional cinnamon. Serve immediately.

Makes 4 (8 oz) servings

Additional smoothie information:

A recent study in the Journal of the American College of Nutrition found that enjoying an apple before a meal curbs appetite for up to 4 hours, and Brazilian researchers discovered that the habit can boost weightloss success by as much as 33%.

Having an apple before lunch prevents the blood sugar dips that trigger cravings for sweets or carbohydrates later in the day. The reason: Apples are one of the richest sources of pectin, a soluble fiber that truns into a sticky gel-like substance in the gut and adheres to simple sugar, stalling their absorption into the bloodstream, according to Cambridge University Researchers.

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Apple Pie Smoothie

1 frozen banana
1/2 peeled, chopped apple
1 cup apple juice
1/2 teaspoons cinnamon
Pinch of nutmeg

• Combine all ingredients in a blender and blend until smooth.

• Control the consistency by adding more or less chopped apple.

Additional smoothie information:

A recent study in the Journal of the American College of Nutrition found that enjoying an apple before a meal curbs appetite for up to 4 hours, and Brazilian researchers discovered that the habit can boost weightloss success by as much as 33%.

Having an apple before lunch prevents the blood sugar dips that trigger cravings for sweets or carbohydrates later in the day. The reason: Apples are one of the richest sources of pectin, a soluble fiber that truns into a sticky gel-like substance in the gut and adheres to simple sugar, stalling their absorption into the bloodstream, according to Cambridge University Researchers.

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Apricot Apple Smoothie

1 apple (golden delicious), peeled, cored & chopped
1 cup apple juice
4 apricots, fresh, pitted (skin optional)
1 banana, peeled
3/4 cups yoghurt, plain
10 - 12 ice cubes
1 tablespoon honey

• Place all ingredients in a blender and puree until smooth.

Additional smoothie information:

Just one serving of Apricot brings on deeper, more restful sleep, thanks to the fruit's rich stores of tryptophan. Norwegian researchers discovered that the amino acid boosts levels of serotonin, a neurotransmitter key to regulating healthy sleep patterns.

Eating Apricots reduces muscle aches and knots by 80%, according to a study in the Annals of Clinical Biochemistry. The magic ingredients: calcium, magnesium and potassium; minerals that work in tandem to ensure proper muscle function and pliability.

The Zinc in Apricots aids in the metabolism of Dopamine. This neurotransmitter speeds brain signals, increasing mental acuity by 15%, studies at North Dakota's Grand Forks Human Nutrition Research shows.

Munching on Apricots daily can cut the risk of vision loss by 25%, according to the National Eye Institute. The credit goes to beta-carotene and vitamin C, nutrients vital to the transmission of nerve impulses from the retina to the brain.

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Artic Forest Smoothie

1 peach, frozen
10 blueberries, frozen
1 cup light (reduced sugar) fat free vanilla yoghurt, frozen
1/2 cups 1% milk
1/2 tablespoons crushed pecan
1/2 teaspoons salt
1/4 teaspoons vanilla extract

• Put all ingredients into blender. Blend until smoothie consistency is reached.

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Avocado Avalanche Smoothie

1 large avocado
2 teaspoons condensed milk
1 cup ice

• Scoop out avocado into blender.

• Add 2 teaspoons condensed milk or a little more, depending on how sweet you like it. Then add the ice and blend all of it together until it's a semi-creamy texture.

Additional smoothie information:

One Avocado delivers a whooping 11 grams of fiber. 1/4 avocado = 4 grams

Avocado is rich in magnesium that reduces risk of excess belly fat, high blood pressure, high cholesterol and high blood sugar- the symptoms of metabolic syndrome.

Avocados are rich in monounsaturated fat that can lower cholesterol.

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Avocado Banana Berry Smoothie

Half a ripe avocado
1 to 1 1/2 frozen bananas
4 to 5 frozen or fresh strawberries
Splash non-fat soy or other nut milk
Pinch cardamom
Pinch allspice
Whatever else strikes your fancy. . . nuts, fruits, spices, etc

• Throw all ingredients into a blender and blend until desired texture is reached.

Additional smoothie information:

One Avocado delivers a whooping 11 grams of fiber. 1/4 avocado = 4 grams

Avocado is rich in magnesium that reduces risk of excess belly fat, high blood pressure, high cholesterol and high blood sugar- the symptoms of metabolic syndrome.

Avocados are rich in monounsaturated fat that can lower cholesterol.

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Banana Blueberry Smoothie

2 bananas
1/2 cups blueberries
1 cup plain yoghurt
Peel bananas, slice and place on a cookie sheet

• Put banana slices in freezer and freeze until solid. Remove from freezer and place in blender.

• Slice berries and add to blender.

• Pour in yoghurt. Blend until smooth.

• Pour into glass and serve.

Additional smoothie information:

Bananas prevent varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Banana Nutbread Smoothie

1 ounce hazelnut liqueur
2 ounces banana liqueur
2 ounces vanilla syrup
2 ounces half banana
2 cups of ice
1 teaspoon chopped walnuts
2 ounces whipped cream

• Pour liqueurs, syrup, half and half, banana and half of the walnuts into blender.

• Add ice and blend until smooth. Pour into glass and top with whipped cream.

• Sprinkle chopped nuts on top.

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Banana Oatmeal Smoothie

1 cup milk
1 packet instant oatmeal, regular flavor
1 whole banana, cut in chunks
1 cup orange juice

• Combine all ingredients in a blender.

• Cover and blend on high speed for 1 minute.

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Banana Orange Twist

3 ounces frozen orange juice concentrate
1/4 teaspoons vanilla
1/2 cups milk
1/2 cups water
1/2 small banana, sliced
5 ice cubes

• Combine everything except ice and blend for 15 seconds.

• Add ice and blend for 2 minutes.

Additional smoothie information:

Orange can dissolve kidney stones and may even help prevent colon cancer.

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Banana Pearberry Smoothie

1 medium banana
1 cup pear nectar
1 tablespoon seedless raspberry jam
6 ice cubes or 1 cup of ice

• Place all ingredients into a blender.

• Blend on high speed until all of the ice has dissolved and the consistency is smooth, about 2 minutes.

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Banana Split Smoothie

1 cup non-fat milk
1 1/2 cups frozen banana slices
1/2 cups pineapple chunks
5 frozen strawberries
1 1/2 to 2 tablespoons sweetened cocoa powder (to taste)

• Pour milk into the blender first.

• Add cocoa and then fruit.

• Put cover on and blend until smooth.

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Basic Fruit Smoothie

1 quarter strawberries, hulled
1 banana, broken into chunks
2 peaches
1 cup orange or peach or mango or apple juice
2 cups ice

• In a blender, combine strawberries, banana and peaches.

• Blend until fruit is pureed.

• Blend in the juice.

• Add ice and blend to desired consistency.

• Pour into glasses and serve

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Berry Almond Blast

1/2 cups frozen whole berries (use blackberries,strawberries or raspberries)
1 cup non-fat soya milk
3/4 teaspoons almond extract
1/2 cups silken tofu (about 4 ounces)
2 tablespoons granulated sugar

• Combine all ingredients in blender and blend until smooth.

• Makes 2 smoothies.

Additional smoothie information:

"Omega-6 fats in Almonds boost E1 levels, key to maintaining energy and mood", explains Dr Teitlbaum.

Almonds contain Magnesuim which helps the brain produce dopamine, a neuro transmitter that stabilizes mood swings caused by surging progesterone during ovulation - says Carolyn Dean, MD, ND, author of The Miracle of Magnesium.

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Berry Banana Smoothie

1 large banana, peeled, sliced and frozen
3/4 cups frozen or fresh strawberries, raspberries or blueberries
3/4 cups low or non fat vanilla frozen yoghurt
1 12 ounce can or bottle of regular or diet ginger ale, chilled

• Place all the ingredients in a blender or food processor.

• Cover and blend at highest speed until smooth.

Note:

If you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Berry Bliss Smoothie

2 scoops raspberry sherbet
4 strawberries
15 blueberries
5 blackberries
16 ounces orange juice (or juice of your choice)

• Put all ingredients in a blender, juice last, then blend until smooth.

• To add thickness try adding more sherbet or ice to the smoothie.

• Pour into a tall glass to serves.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Berry Blue Smoothie

2 cups fresh or slightly thawed frozen blueberries
1 (8 ounces) container low fat vanilla yoghurt
1 (6 ounces) cups milk
1 (12 ounces) can pineapple juice
3 tablespoons honey
12 to 16 ice cubes

• Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth.

• With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added.

• Blend until smooth. Serve immediately.

• Makes 4 servings.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Beta Carotene Blast

3 small ice cubes
2 apricots (sliced and pitted)
1/2 papaya (frozen in chunks)
1/2 mango (frozen in chunks)
1/2 cups carrot juice
1 tablespoon honey

• Add ingredients (except for honey) to blender in the order listed, then blend on high speed for 30 seconds.

• Add honey and blend a few seconds more. Serve in a frosted glass.

Option:

• Add orange juice for a thinner consistency.

Additional smoothie information:

Carrots contain carnitine, a compound that increases stamina by transporting fat to the mitochondria and burning it for energy.

Just one serving of Apricot brings on deeper, more restful sleep, thanks to the fruit's rich stores of tryptophan. Norwegian researchers discovered that the amino acid boosts levels of serotonin, a neurotransmitter key to regulating healthy sleep patterns.

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Black and Blue Bomber

1/4 cups blueberries
1/4 cups blackberries
1 banana
1/2 cups apple juice
1/3 cups raspberry sorbet

• Put all ingredients into blender.

• Blend until smoothie consistency is reached.

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Blackberry Smoothie

3/4 cups apple juice
1/2 cups plain yoghurt
1 1/2 cups frozen blackberries
1 banana

• Pour liquid ingredients into the blender first. yoghurt is a liquid ingredient.

• All fruit goes into blender at one time. Put cover on and blend until smooth.

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Blueberry Smoothie

1/2 bag of frozen blueberries
2 tablespoons blueberry preserves
7 or 8 ice cubes
1 1/2 cups of soymilk
1 banana

• This is super easy. Just toss everything into a blender, switch to the highest setting, and let fly until you stop hearing ice cubes crunching and everything is fairly smooth.

Note:

There are an infinite number of variations on this using different combinations of fruit and jam.

You might also consider adding protein powder, ground flax seed, or any other supplement that strikes your fancy. It's best to wait until near the end, and just blend long enough to mix the protein powder of whatever in.

You can also substitute apple juice for the soya milk to create a tangier concoction.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Blueberry Banana Smoothie

1 banana, preferably frozen
Handful of blueberries, frozen or fresh
1 cup of milk reduced fat or skim milk (or soya milk)

• Combine in a blender or with a hand blender.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Blueberry Maple Smoothie

1 cup low-fat blueberry yoghurt
3/4 cups low-fat milk
1 tablespoon maple syrup
1/2 teaspoons cinnamon
2 cups fresh blueberries, frozen

• Combine the yoghurt, milk, syrup, and cinnamon in a blender.

• Add the blueberries and blend until smooth.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

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Blueberry Orange Smoothie

12 ounces frozen blueberries, unthawed or 2 1/2 cups fresh blueberries
8 ounces vanilla low fat yoghurt
1/2 cups orange juice
1/2 cups milk
1 teaspoon vanilla extract

• Whirl all ingredients together in a blender until smooth.

• Serve immediately.

Additional smoothie information:

Prevent Varicose veins: Blueberries boost enegizing blood flow, are rich sources of Vitamin C that enhances anti-infalmmatory bioflavonoids which improve vein elasticity to increase blood flow in the extremities, a recent study finds.

Orange can dissolve kidney stones and may even help prevent colon cancer.

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Cappuccino Smoothie

2 cups brewed double strength coffee
1 pint coffee ice cream
6 cups ice
1 1/2 cups milk
Whipped cream, if desired
Cinnamon for garnish

• Place coffee, ice cream, ice and milk in blender.

• Mix until smooth.

• Top with whipped cream and cinnamon.

Additional smoothie information:

A pre-breakfast mug of coffee can help pare excess pounds, a proven diabetes risk factor, by suppressing appetite by as much as 35%. Drinking a cup of coffee first thing can reduce blood sugar swings by 50%.

And the effect lasts throughout the entire day. Researchers theorize that coffee's rich supply of phenols and other antioxidants boost production of insulin, the hormone that helps keep blood sugar in check.

What's more, this nutrient blend improves cell's response to insulin, so the hormone can function at peak efficiency.

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Carob Smoothie

3 - 4 dates, pitted and soaked 20 minutes
1 cup nut or grain milk
1 frozen banana, cut in chunks
3 - 4 tablespoons carob powder
Dash vanilla (optional)

• Place dates in a small bowl with just enough water to cover. Let them soak 20 minutes, drain.

• In blender, combine the dates, nut milk, banana, carob powder and vanilla.

• Blend until smooth. Drink immediately.

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Cherry Berry Smoothie

1 cup low-fat cherry yoghurt
1/4 cups cranberry juice
1 cup frozen, pitted cherries
3/4 cups frozen, unsweetened blueberries

• Combine the yoghurt and cranberry juice in a blender.

• Add the cherries and berries.

• Blend until smooth.

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Cherry Cantaloupe Smoothie

1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cups apple or apricot juice
2 - 3 pitted cherries
1/4 cups raspberries or blackberries
3 - 4 ice cubes

• Put all ingredients into blender.

• Blend until smoothie consistency is reached.

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Cherry Vanilla Smoothie

1 cup frozen vanilla yoghurt
1 cup apple juice
2 cups frozen cherries

• Pour liquid ingredients into the blender first. yoghurt is a liquid ingredient.

• Add cherries.

• Put cover on and blend until smooth.

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Chocolate Banana Smoothie

1 frozen banana - peeled
6 ounces light (reduced sugar) fat-free vanilla or cherry frozen yoghurt
2 tablespoons Hershey's chocolate syrup
1/2 cups non-fat milk

• Put all ingredients into blender.

• Blend until smoothie consistency is reached.

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Chocolate Mint Smoothie

4 scoops peppermint ice cream
1 1/2 cups milk
2 drops peppermint extract
1 teaspoon vanilla extract
4 tablespoons bittersweet chocolate syrup

• Combine in a blender container and blend until no white shows.

• Serve immediately.

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Chocolate Peanut Butter Banana Smoothie

1/2 cups rice milk
1/2 cups silken tofu
1/3 cups creamy peanut butter
2 fresh bananas, frozen and sliced
2 tablespoons chocolate syrup
6 ice cubes

• Combine the rice milk, tofu and peanut butter in a blender. Add the bananas, chocolate syrup and ice cubes.

• Blend until smooth, about 30 to 40 seconds.

• Makes 2 servings.

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Citrus Cooler

6 1/2 cups ruby red or pink grapefruit juice, divided
2 cups pineapple juice
1 (6 ounce) can frozen orange juice concentrate, thawed and undiluted
2 cups lime-flavored sparkling mineral water, chilled
Lime slices for garnish

• Pour 2 1/2 cups grapefruit juice into ice trays, filling 28 sections, freeze.

• Combine remaining 4 cups grapefruit juice, pineapple juice, and orange juice concentrate, stir well.

• Cover and chill at least 3 hours.

• Stir in mineral water just before serving.

• Place 3 frozen grapefruit juice cubes in each of 9 glasses, fill each fruit juice mixture.

• Garnish, if desired. Serve immediately.

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Citrus Tea Smoothie

1 cup orange segments, chilled
1/2 cups grapefruit segments, chilled
1/2 cups strong-brewed earl grey tea, chilled
3/4 cups orange sherbet
2 ice cubes, crushed

• Combine the orange segments, grapefruit segments, and tea in a blender.

• Add the sherbet and ice.

• Blend until smooth.

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Cocoa Berry Smoothie

3/4 cups apple juice
1 cup vanilla yoghurt
2 cups mixed frozen berries
2 to 3 tablespoons sweetened powdered cocoa

• Pour liquid ingredients into the blender first. yoghurt is a liquid ingredient.