Making a smoothie? Go green

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Guilty secret time. I have a Facebook addiction. I probably need help for it but I am not sure I want it. I complain about being too busy but spend half an hour a day browsing around and catching up with the big news and the tiny details. Whether you have had a baby or made a cup of tea, I want to know. In fact, short of going into the grim details of a genital wart infestation, I really am interested.

I like to justify it academically. I have an anthropological background and found myself explaining to the LH that it’s an extension of my fascination with human behaviour. I am not sure he bought it. Fortunately, I now have an excuse. Since starting up my business page, I have a legitimate reason to keep on popping the window open. It’s perfect — all the fun and no guilt!

I’ve been having a great time sharing the detail on mini banana bread muffins, healthy ice lollies, green juices, quinoa salad and chocolate berry mousse pots. Come and join me there if you haven’t already!

The green juice feature started a debate at home: juice vs smoothies. There is no doubt that when you juice you get the ultimate concentration of nutrients and live enzymes. However, there are downsides too. Without the fibre, even a juice based on vegetables can cause your sugar levels to spike — especially if it has a carrot base. It’s also extremely expensive. We fed half a cucumber, six carrots, two apples, four stalks of celery, a lemon and a big handful of kale into our juicer at home, just to fill two glasses.

I’m not saying that juicing doesn’t have a place, as I really think it does. But you might want to add green smoothies into your repertoire too. Some parents I know have a really hard time getting their kids to eat green vegetables, but find it easy to get them drinking green smoothies. However if your child looks at you in horror — don’t despair. Just pop your green work of art into a tinted cup with a lid and they will never know the difference.

As a grown up, if you need convincing that drinking something green is a good idea, then here are my top five reasons for giving it a try — and my favourite beginners’ recipe. Enjoy!

Five top reasons to go green with your smoothies:

1. Energy and mental clarity

Making a smoothie that includes leafy greens dilutes your sugar intake dramatically. Don’t worry — you can still sweeten it with a little fruit. This recipe has half the fruit of a regular smoothie but contains some additional protein too from the plant-based milk. The fruit will give you a burst of energy, but the protein will help to slow down the sugar release into your bloodstream — meaning you get a more sustained energy release and prevent those dips in focus and concentration.

2. High fibre

Leafy green veggies are extra rich in fibre. A good fibre intake helps to lower bad cholesterol levels and decreases the risk of bowel cancers. Along with the protein, the fibre also helps to steady the sugar released from the fruit.

3. Alkalising properties

A diet high in processed food, refined sugar and meat/dairy can contribute to acidity. Research suggests that the body helps to neutralise acidity by leaching calcium from bones — resulting in a depletion of bone density. Fruit and vegetables tend to be alkalising — but none more so than, you’ve guessed it, the leafy greens.

4. Antioxidants

Leafy greens are jam-packed with antioxidants that help to protect your body from disease (eg Alzheimer’s, heart disease and cancer) and prevent signs of premature ageing. If the health factor doesn’t get you perhaps the anti-ageing factor will!

5. Chlorophyll

This is the green pigment that allows plants to absorb light from the sun and convert it into usable energy. More research indicates that it is powerfully cancer-protective. Unfortunately chlorophyll is diminished in the cooking process, so including raw leafy greens (such as spinach, kale or lettuce) in a smoothie is a fantastic way of maximising your intake!

Fruity green smoothie for beginners

Ingredients (serves two):

10oz almond, soy, hemp or coconut milk (unsweetened)

Large handful of spinach leaves

Small handful of parsley

1c strawberries

1 small banana

Directions:

Place all ingredients in a blender and process on the most powerful setting. Pulse a few times at the end. If you have a vitamix blender — now is the time to use it!

Please note that green juices or smoothies are not suitable for those on a vitamin K restricted diet.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details visit www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda.

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