Super Smoothies

Written By Elizabeth McLean @ Health Wiz

Smoothies have gained a lot of press lately ~ and rightly so, they are a quick and easy way of increasing your daily intake of fresh fruits and vegetables and they taste great! Modern technology has meant that blenders and juicers are much easier to get your hands on and many people have one at home. The trusty blender or juicer can be used to whip up nutritious and delicious drinks in a matter of minutes. Just remember that blenders are better for fruits and vegetables that are less fibrous and you will need to peel tough-skinned fruits like apples first before you put them in the blender. If you intend to make a pure juice, you will be much better off using a juicer. A high-speed juicer leaves the cellulose and pulp behind, whereas blended juices take much longer to digest because all of the fibre is retained.

When it comes to smoothie recipes, the sky really is the limit, and you can use your imagination to make cool summer smoothies or warming winter smoothies.


Summer smoothies


Green Smoothie

½ cup celery tops (ensure they are organic and have not been sprayed ~ wash well)

¼ cucumber, skin peeled and discarded

2 tbsp mint leaves (washed and shredded by hand)

1tbsp lime juice

1 peeled, sliced apple

4-5 cubes ice

1 cup unsweetened apple juice or filtered water to blend

Blend 1 minute ~ serve chilled


Banana Smoothie

1 ripe banana

2 tbsp Chia seeds (white or black)

½ tsp cinnamon

1 cup rice or soy milk

3-4 cubes ice

Blend 1 minute ~ serve chilled

 

Pink Smoothie

½ cup mixed berries of your choice*

1 cup rice or soy milk

2 tbsp plain biodynamic yoghurt

Blend 1 minute ~ serve chilled

*Snap lock frozen berries are fine if you cannot get fresh ones. Cranberries, blueberries, strawberries, raspberries, goji berries and acai berries are all delicious in smoothies ~ just remember if you are using dried berries, soak them for an hour in warm water and then drain and blend.

 

Winter Smoothies

 

Carrot and ginger

1 tbsp grated ginger root

1 cup fresh carrot juice (juice 4 carrots)

mint to garnish

Blend 30 seconds ~ serve room temperature

 

Banana Spice

1 ripe banana

½ tsp cinnamon

½ tsp cardamom

½ tsp nutmeg

1 cup rice or soy milk

Blend 1 minute ~ serve room temperature

 

Smoothies are an excellent source of nutrients and energy first thing in the morning before you take a walk, hit the gym or go for a swim. They also make a wonderful pre-dinner snack, or dessert if you find yourself getting sweet cravings after meals.

One of the things I love most about smoothies is being able to sneak some extra healing supplements in such as Chia or Flax seeds. For the average person, the modern diet mostly consists of foods high in omega-6 essential fatty acids which are fact pro-inflammatory compounds (these foods include meat, dairy and saturated fats.) When ingested daily, the Omega-3s in deep sea fish, fish oil, Spirulina, Flax seed and Chia seed can help to counteract these inflammatory foods and significantly reduce inflammation within the body.

Smoothies are also a great way to take powdered supplements that you may have been prescribed by your naturopath including fibre powders (e.g. psyllium husks) magnesium powder, vitamin C powder, Spirulina and even fish oil. Add these right at the end for a quick whiz before serving. This can help to save you time and ensure you don’t forget your daily dose. Enjoy!

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