Smoothies are all the rage these days, and have been for a while now. Anyone from the sports enthusiast to the basic trend-follower can enjoy their meals in liquid form and get very creative with it. All you need is a blender, and not a fancy one at that. Now don't get me wrong, some of us still fantasize about one day being the fine owner of a Vitamix – the Bentley of all kitchen appliances, and the true carrier of the key to my heart (because food and efficiency is awesome). But even a handheld blender will do, to make food magic.
Smoothies are not only delicious, but are easy to make. They’re great for a breakfast or snack, and they’re a sneaky way to get your kids to eat fresh veggies and fruits.
But what actually makes a good healthy smoothie? I think that most people have a tendency of mixing a bunch of fruit together with juice and call it a day. The problem with fruit smoothies is that it will only provide short bursts for energy because they contain so much sugar. Your body will metabolize it right away, making you crash a short while after. And while green smoothies are a great way to get tons of veggies into your diet, some people really don’t like the taste. So why not try a combination of both? Components of a healthy smoothie should be high in nutrients and flavor. Think of adding the following for added nutrient kick and flavor:
• Greens – in powder form or raw
• Complex carbohydrates
• Essential fatty acids
• Yogurt
• Hemp hearts
• Avocado – gives it a creamy texture
• Coconut oil – great source of fat
• Liquid – such as coconut water or just regular water, especially if it's too thick
• Fruit or honey – use as a sweetener, not as the base of your drink
• Coconut milk or nut milk
• Ground flax seed
• Spinach
• Nuts and seeds
The issue with protein powders
Not all powders are created equal, and too much protein is acidic and hard on the kidneys. North Americans get three times the amount of protein we should through diet. Many protein powders are highly processed and heated to the point where the protein is denatured, which makes it impossible for the body to recognize and use, resulting in high levels of acidity and toxicity in the body which can lead to illness and disease. Some powders can contain preservatives, GMOs, artificial flavours and artificial sweeteners, such as aspartame. On the other side of things, we need protein: it makes up 20 per cent of our body weight, it’s important for the growth and maintenance of body tissues and it forms antibodies to fight against infections.
While getting your protein needs through a whole foods source is always preferable (3 tablespoons of hemp seeds = 14 grams of protein, FYI), sometimes old habits die hard. Some brands that I have tried and recommend are Garden Of Life, Sunwarrior, Vega and Greens+. Of course there are probably many more out there that are also derived from a whole foods source that are just as yummy and good for you.
Breakfast Smoothie
• ¼ cup spinach
• 1 apple, sliced
• 1 banana
• 1 tsp Chia seeds
• ½ tsp ground flaxseed
• 1 1/2 cup coconut milk
• 1 tbsp nut butter
Directions:
• Mix ingredients in a blender. If you need more liquid add more coconut milk or coconut water. Enjoy!
