Smoothies!

It is no secret to those that know me that I am a smoothie fanatic and also have a slightly unhealthy love for my Vitamix blender ;) I got it last year for my birthday and could probably count on my hand the days I have NOT had a smoothie. They are easy, delicious and an easy way to force nutrition into your diet you might not otherwise get.

I have been asked repeatedly for recipes or what I use in my smoothies. Truth is.. I really make it up as I go along.  “Handful” and “Splash” are two of my favorite measurements ;)

Instead of recipes I offer a list of common smoothie ingredients I use daily along with the health benefits and preparation tips.

A lesson in Inflammation …

You will see the phrase “anti-inflammatory” quite a few times. In short, Inflammation is the single most damaging thing to your body. The list of inflammation causes is quite large, stress, sugar, all processed foods, refined grains, pasteurized dairy, vegetable oils and meats sourced from conventional animal farms because of the high Omega-6 fatty acids (vs. the helpful Omega-3s).

Inflammation is responsible for allergies, atherosclerosis (cholesterol in arteries), auto-immune disorders, neurological disorders like ADHD/ADD, Alzheimer’s, autism, multiple sclerosis, Parkinson’s disease, and joint inflammation like arthritis.  If you have or know anyone with these conditions it may have been recommended they follow a “GAPS” diet (Gut and Psychology Syndrome) which removes all of the above items from the diet in order to ease symptoms and better manage their conditions.

Soooo .. Inflammation is bad… and almost impossible to avoid. However, consuming foods that are naturally anti-inflammatory can have a profound effect on your overall health.

Let’s get Started!

Liquids -

Unsweetened Cranberry Juice –  

Find it at: Wegmans – Lakewood Organic Brand in glass bottle $4.99

Amount in smoothie: I do a “splash” or about a ½ cup everyday.

Reason: Cranberries are high in anti-microbial properties; they inhibit bacteria such as Listeria, Ecoli and other foodborne pathogens from adhering to the lining of the gut and urinary tract. Unsweetened cranberry products are recommended because high levels of sugar added to juice and dried cranberries can diminish these properties.

Coconut Water

Find it at: pretty much anywhere .. Vita Coco or ONE brand sold in screw top cartons, usually around $2.00

Amount in smoothie:  ½ cup to 1 cup, one carton usually lasts for 2 smoothie batches, refrigerate after opening.

Reason: Coconut water is the original Gatorade.. chock full of electrolytes like sodium and potassium. In fact at 500mg per serving there is twice as much potassium as a banana.

Water

Nothing beats good old plain filtered water, after your “splashes” of other liquids top off the liquid with water.  I would recommend at least 3 total cups of liquid.

Fruits

Banana - a great natural source of potassium, magnesium, riboflavin and fiber and will mask just about any other ingredient you put into the smoothie. Add a banana .. it will taste like banana J

Peel and throw one in!

Oranges – Vitamin C !  Phytochemicals in citrus fruits  called  Monoterpenes inhibit detoxification enzymes that inhibit breast tumor growth and can actually aid in regression. Other flavinoids, tangeretin and genistein present in tangerines has been shown effective  on estrogen-based cancer cells

Peel  Orange skin away and add whole orange to smoothie (do not eat orange skin - it’s toxic)

Apples -  very high anti-inflammatory properties.  Polyphenols in the skins of apples  (quercetin, phloretin glycosides, chlorogenic acid and epicatechin) inhibit enzymic activity responsible for carcinogenic and tumor cell activity. Apples are also a great source of soluble fiber.

Peel and chop one apple with skin! per smoothie. Leave out the seeds, you might have heard about the natural arsenic levels in apples? It’s mostly in the seeds, you don’t need them.

Strawberries  - They prevent oxidation in the body. Oxidized cholesterol leads to the inflammation of blood vessel walls and eventually plaque buildup, they also have been shown to cut the growth of breast and cervical cancer cell lines in half.

I find 3-4 large strawberries do the trick. Frozen or fresh.

Blueberries – Have the highest rating for berries on the oxygen radical absorbency capacity (ORAC) scale. These little blue powerhouses improve eye health, reduce varicose veins, inhibit enzymes that promote cancer and are highly anti-inflammatory.

A “handful” is just the right amount here. Fresh or Frozen.

Mango – high in antioxidants, potassium, fiber and digestive enzymes. They are also a great anti-inflammatory.

4-5 “chunks”. Fresh Mango is best but I find it an absolute pain to cut. Costco sells a 3lb bag of frozen chinks for 9.99 … done

Pineapple – HUGE anti-inflammatory fruit with very strong protective digestive enzymes. Very high in Vitamin C and B1 providing antioxidant and free radical protection.

I always buy whole pineapples. Wash the outsides with soapy water or vinegar solution – foodborne pathogens and bacteria are carried on the skins and transferred during cutting. Enzymes are strongest when pineapple is first cut so use right away if possible. The rest is best put into Freezer bags and immediately frozen. One whole pineapple will produce a whole freezer bag of chunks.

Vegetables

Kale – With over 20 favorable properties it is arguably the best thing you could put into your body. A true powerhouse of anti-oxidants, flavonoids registering a staggering 45 total. Kale offers some of the most comprehensive natural detoxification available to the body. Greens in general balance your blood PH helping to control blood sugar.  And the very large amount of Vitamin K is also arguably one of the best anti-inflammatory sources.

Do not be afraid of Kale. Truthfully it is a very hearty and tough green and not very easy to eat.  But pulverizing it into a smoothie is one of the easiest ways to introduce this powerhouse into your diet.

Most nutritionists recommend lightly steaming Kale to amplify its phytochemical properties. Whether you use it raw or steamed always wash it – “triple washed” or not- with a vinegar / water solution and rinse well. Greens are especially susceptible to carrying food borne pathogens such as Ecoli and Salmonella.

A “handful” of raw kale leaves is perfect. You can also lightly steam kale, let cool and freeze in freezer bags. It will last a year in the freezer. Just break off a chunk!

Spinach – Glycoclycerolipids (biggest word ever) are responsible for spinach’s ability to carry out photosynthesis. These phytochemicals protect the digestive tract from damage and inflammation.  Just like kale, spinach is high in Vitamin K, folate and magnesium.

Spinach follows the same rules as Kale .. wash .. use a handful or steam and freeze.

Beets – Dwight Schrute would be proud! Beets also offer anti-inflammatory properties as well as anti-oxidant and anti- carcinogenic properties. Beets are also and excellent source of fiber and support nervous system and eye health. One serving of beets offers 37% of daily folate , a very important nutrient  for females of childbearing age. 

Clean Beets well ... (In fact the beet greens can be cut off washed and also added!) wrap each beat in aluminum foil and put on baking sheet. Bake at 450 deg for an hour. beet skins should peel right off. Cut beets into chunks and freeze for max freshness later or use fresh right away.

Other

Chia Seeds –“Chia is the new Flax” .. haha.. while Chia Seeds and Flax seeds have similar properties, I prefer Chia simply because they have no taste. They are almost undetectable in a smoothie or mixed in oatmeal.  Chia seeds are a great source of Omega-3 fatty acids and fiber. They also offer calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc… all in one little tiny seed.

Get them at: Trader joes brand or Bobs red mill from Wegmans. Pure Chia seeds are tiny, dry, black seeds.

Use:  I use  ½ tablespoon per smoothie – a little goes a long way!

Parsley – A Volitle oil in parsley called Myristicin is a very high functioning antioxidant. The oil alone has been shown to reduce tumor growth in cancer patients. Also very high in Vitamin K, parsley shows very high anti-inflammatory properties.

Just a couple sprigs of parsley per smoothie .. you won’t even know it’s there J

Mix and Match all of these powerhouse ingredients in different combinations to your tastes. Smoothies can also be made ahead of time and stored in airtight mason jars for a couple days in the fridge. Make ahead the night before for grab and go breakfast!

As always I appreciate any and all feedback. Let me know what you think!

Michelle