Let’s Make Some Smoothies!

 

I’m sold on juicing – Part 6Let's Make Some Smoothies!

by Christine Hunt

 


 

 

My last post was all about juicing recipes and I hope you were able to try some of them and enjoy them as much as I do.

 

My final installment of this series is to give you some recipes for delicious smoothies!!

 

If you haven’t read the other 5 parts of this series you may do so at these links: 

Juicing: My Story

Smoothies or Juices – What’s the Difference?

All About Blenders – Which One is Right for You?

All About Juicers – Which One is Right for You?

Let’s Get Juicing! 

 

When I think of a smoothie it usually consists of fruit.  To me it is a sweet treat that is packed full of fiber and high quality nutrition.  However, making them primarily out of vegetables is just as nutritious and can be just as delicious.

 

The great thing about smoothies is that you can make a meal out of them.  If you don’t have the time to cut up fresh produce for a salad, just throw them into the blender and drink it down.  Because you are ingesting all of the bulky fiber as well as the nutrition you will feel satiated longer and your body will love you for feeding it so well which could lead to losing those extra pounds before bathing suit season arrives.  The produce in smoothies also helps to alkalize your body and reduce inflammation that is a factor in so many chronic diseases.

 

More than just vegetables and fruits can be added to smoothies.  I usually begin with a liquid base such as almond or coconut milk.  (I used to use a small container of yogurt but eliminated it due to the high sugar content.)  DO NOT use soy milk as soy products that are not fermented have *goitrogens that block thyroid hormone production.  You could even just use water.

 

You can make smoothies out of anything.I then add my fruit or vegetables a little bit at a time.  The size and amount will depend on the power of your blender.   Sometimes I add a scoop of a protein powder, Maca powder, **ground flax seeds and/or chia seeds to thicken it up.  If you are using refrigerated or room temperature produce and want it colder then add some ice cubes to chill it down.  For fruit smoothies I tend to use organic frozen fruits which keep it cool rather than watering it down with ice cubes.

 

Making smoothies entirely out of vegetables may be too bitter so always plan to include some form of fruit to sweeten them up.  Apples, oranges and berries are ideal for this but you can also add lemon, lime or melons.

 

I have not included green smoothies in the recipe list for the reasons cited in the footnote on *goitrogens  below.  In short, substitute lettuce or chard for spinach and kale in those recipes.

 

For quick reference your ingredients can be:
Liquid base:  water, almond milk, coconut milk, coconut water, juice
Fruits:   strawberries, blackberries, raspberries, banana, mango, pineapple, lime etc.
Vegetables:  chard, Romaine lettuce, peppers, parsley, cilantro, carrots, tomatoes, (kale and spinach in limited quantities)
Protein powder
Maca powder
Nut butters:  almond, peanut, cashew
Chia seeds
Ground flax seed
Honey
 

Below are some recipes to give you some ideas of the types of vegetables and fruits that can be used in smoothies but the sky is the limit.  You can throw just about anything into the blender with enough liquid to blend it and it will most likely turn out tasting great.

 

Some smoothie recipes to try:

 

Drink your vegetables!

 

Tomato-Vegetable Juice     Tomato-Vegetable Juice

 

1 cup     Romaine lettuce
1/4 cup fresh chives, chopped
2              large tomatoes
1/4         fresh jalapeno, stemmed and seeded (optional)
1              large red bell pepper, cut into eighths
2              large stalks celery, trimmed
1              medium carrot
ice cubes (optional)

Combine the ingredients a little at a time and blend until smooth.

This is actually a juicing recipe but could be made into a smoothie.  As a juice it serves 2 so cut or multiply the ingredients according to how many servings you may want.

 Source  Eating Well

 

 

The Raw “V-Gr8”

 
1              mango, peeled and pitted
2              medium tomatoes, quartered
1              medium carrot, chopped
1              medium stalk celery, chopped
2 oz.       water

Combine ingredients a little at a time and blend until it reaches your desired consistency.

 Source: Incredible Smoothies

 

 

Spiced Carrot Smoothie
1/2 cup apple juice
1 cup     cooked, chopped carrots
1/4 cup applesauce
1/4 in.   gingerroot, peeled
1/4 tsp  ground cinnamon
1/4 tsp  salt, or to taste
1/8 tsp  cayenne pepper, or to taste
 
Combine apple juice, carrots, applesauce, gingerroot and cinnamon and blend from low to high until creamy smoothie. Season with salt and cayenne pepper to your taste.
 
 Source:  Path For Life

 

 

Sweet, cold and delicious fruit smoothies!

 

Ruby Red Grapefruit Smoothie

 
1              red grapefruit, (peeled and deseeded)
1              kiwi
1 Tbs      ground flax seed
2             bananas, peeled
2 cups   fresh chard (or baby spinach)
2 tsp      stevia (optional)
1/2 cup water

Combine the ingredients a little at a time into the blender and blend until your desired consistency is reached.

Adding the stevia for sweetness is optional because the kiwi and bananas provide their own sweet flavor to counter the tart flavor of the grapefruit.

Source:  Smoothie Web

 

 

Pomegranate Berry SmoothiePomegranate Berry Smoothie    

 
2 cups  frozen mixed berries
1 cup    pomegranate juice
1          medium banana
1/2 cup plain coconut yogurt
1/2 cup             water

Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

This recipe originally called for 1/2 cup cottage cheese in place of the yogurt I have included.  So, if you are staying away from dairy, the coconut milk yogurt is a good option.

Source:  Eating Well

 

Hunt for Hope Basic Fruit Smoothie

This is my go-to smoothie for a quick lunch or meal and usually serves 2 depending on how much fruit I use.
1 cup    coconut milk
1          banana
1 cup    frozen fruit (berries, cherries, mango, pineapple, peaches any combination is great.)
1 scoop            protein powder
1 Tbs    chia seeds

Combine the coconut milk and banana together and blend.  Gradually add frozen fruit and protein powder.  Add chia seeds after most of the fruit has been pulverized as they will really thicken up the smoothie to the point that you may need a spoon to eat it rather than drinking it.  But the chia seeds help keep you feeling full longer.

With the busy summer time schedules just around the corner, smoothies are an excellent, delicious, nutrient dense way to make a quick meal or to serve a cool drink to your family and friends.

 

 

*  Goitrogens are contained in cruciferous vegetables such as kale, spinach, broccoli, cauliflower and other vegetables in their raw form.  The goitrogens are neutralized by cooking.  There are a lot of smoothie and juice recipes that contain these vegetables in raw form and ingesting them daily may lead to problems with the thyroid.  Therefore, consume cruciferous vegetables raw in limited quantities but eat as much as you want in cooked forms.  Swiss Chard or Romaine lettuce are good substitute greens to use in place of them.

 

**  Flax seeds should be ground fresh since their beneficial Omega 3 fatty acid properties quickly oxidize after grinding, leaving them lacking in nutritional value.  It is best to use a small coffee bean grinder to pulverize Drink smoothies for your health.the seeds just before adding them to your smoothie.  The bean grinders are small, compact, inexpensive and don’t take up much room on your counter or in your cabinets.  DO NOT add whole flax seeds to your smoothies as they have extremely hard shells and will ” pass right through you” eliminating any possibility of your body benefiting from their Omega 3 fatty acids.

 

To your health!

 

 


 

 

Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off), get relief from chronic illness and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.

Let’s Get Juicing!

 

Drink Green Juice for Health!

I’m sold on juicing – Part 5

by Christine Hunt

 

 


 

Now that you know all about the difference between blenders and juicers and what to look for in the different models to meet your needs, it is time to make some juice!!!

 

If you haven’t read the other 5 parts of this series you may do so at these links:

Juicing: My Story

Smoothies or Juices – What’s the Difference?

All About Blenders – Which One is Right for You?

All About Juicers – Which One is Right for You?

Let’s Make Some Smoothies!

 

Some people think that making juices is all about using mostly fruits, but it is not.  Vegetables of all kinds are important components of any juice combination.  When fruits are juiced, although they are a healthier alternative to processed sweets, they still contain a lot of sugar which is quickly released into the bloodstream causing a spike in energy and an equal drop when it’s effects wear off.  When using a lot of fruit, it is best to use them in smoothies so that you ingest the fiber of the fruit which helps to even out the absorption of sugars and provide a longer, more consistent boost of energy.

When juicing vegetables it is always best to add a little bit of fruit to the mixture to give it a bit of sweetness.   Otherwise they can be somewhat bitter.

You really don’t have to follow a recipe.  Just put a lot of veggies and some fruits together and it usually comes out tasting great!  But, to get you started, here are some recipes to try.  Once you get the hang of it you can combine anything you want according to your taste preference.

So, if you are not partial to eating vegetables, maximize your nutritional intake and drink them!

 

Juicing Recipes

 

Yummy Fruit Juices:

 

Berry JuiceStrawberry, blueberry, raspberry apple juice
2 cup     Strawberries
2 cup     Blueberries
1.5 cup  Raspberries
1              Apple

Core the apple.  Juice the strawberries, blueberries, apple and raspberries.  Serve.

Berries are a little mushy to juice, especially in a masticating juicer, but they do taste fantastic!

 

 

Kiwi Pear Juice
2              Kiwis
3              Pears
1              Apple

Peel the kiwis, if you’d like.  Core the pear and apple.  Juice together and serve.

 

 

Melon Carrot Orange Juice
1              Carrot
4              Oranges
Half a melon

Source: All About Juicing

  

Healthy, Tasty Green/Veggie Juices:

 Green vegetable juices

 

 

 

 

 

 

Mean Green Juice

1              Cucumber
4              Celery stalks
2              Apples
6-8          Chard leaves
1/2         Lemon
1 in.        Piece of ginger

Source:  Joe Cross

 

 

Cleans Me Up
2              Red Apples
1              Lemon, peeled
4              Celery stalks
6              Carrots
1              Beet
3              Parsley stems
1              Cucumber
1              Ginger root – 2 inches

Source: Raw Food Diet Center

 

 Beet, celery, carrot juice

Anti-Oxidant Juice

1              Orange, peeled
1/2         Lemon, peeled
2              Carrots, large
Wedge of fresh Pineapple
1              Beet, small

Juice (preferably a cold-pressed juicer), serve as is or over ice and drink immediately.   

 

 

Ginger Shot – about 2 oz. (is natural antihistamine/antibiotic) Have every day.
1/2 apple
1″ ginger

Source: Jason Vale

 

I have mentioned, in an earlier post, that juicing aided my healing of a chronic illness  and that I used The Gerson Therapy.  Below are their recipes for 8 oz. juices.  You will need to play with the amounts of each ingredient to see which works best for you.  If you are juicing to aid healing a chronic illness, I suggest you stick with the ingredients specified.  If not, then you may add other ingredients to provide more variety.  Suggestions are below these recipes.

It is best to consume these juices immediately to preserve the beneficial digestive enzymes that help to balance and increase good intestinal function.  If that is not possible, then pour them into glass containers with tight fitting lids and fill so that there is no air in the containers.  Carrot-Apple Juices can be kept refrigerated for up to 2 hours without losing the enzymes but  you should drink Green Juices immediately.

 

Carrot-Apple JuiceGerson Therapy carrot-apple juice
1-3 Carrots (depending on size)
1/2 – 1 Apple (depending on size) Granny Smith or Fuji .

Cut into appropriate sizes for the type of juicer you are using and juice!

 

Green Juice
Any variety of lettuce except Iceberg
Any variety of Chard
Red Cabbage – 2 or 3 leaves
Beet Greens
Green Pepper – ¼
Watercress – 5 or 6 leaves
1/2 – 1 Apple, (depending on size) Granny Smith or Fuji
For both recipes above, cut into appropriate sizes for the type of juicer you are using and juice!
I continue to drink these two juices on a daily basis but to the Green Juice I usually add some lime, ginger, cucumber and celery and sometimes beet root.

 

To your health!

 

Please comment below on recipes that you have tried or your experiences with some mentioned here.

 


 

 

Christine Hunt is a Wellness Coach and Certified EFT Practitioner and has found that working with the whole person by combining mind/body work, dietary adjustments and movement provides her clients with the tools they need to lose weight (and keep it off), get relief from chronic illness and positively transform their lives.  Contact her for a free, 15 minute consultation to learn why what she does works when other methods have failed.

Christine works with her clients in person, by Skype or phone.  So, if you live away from the Annapolis, Maryland area, she can still work with you.

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