By Aunty Ally – 08 November 2015
What better way to start the day than with a yummy breakfast smoothie. There is so much nutrition and benefit gained from a daily smoothie habit.
Here are five hints for getting the most out of your green, yellow or red smoothie.
First, use green veggies like celery, cucumber and sprouts as well as herbs like parsley, coriander and basil. Spirulina powder adds high quality, easily digestible protein and numerous nutrients. Spirulina which grows in salt water, is often described as the most complete food source in the world. It’s important it comes from a clean environment as it absorbs whatever is around including heavy metals and pollutants.
These gives the smoothie a lovely green colour. For yellow smoothies add raw and / or powdered turmeric with black pepper to release the active ingredient cucurmin which is great for inflammation, brain health, cancer prevention and treatment and so much more. For a red smoothie add berries which are full of antioxidants.
Raw cruciferous veggies like kale, spinach and broccoli should be avoided in smoothies. They are great when steamed or cooked in some manner but raw they are very high in goitrogens.
These can affect our health negatively by disrupting the production of thyroid hormones thus interfering with iodine uptake which affects thyroid function says Canadian Naturopath Lara Briden who presently works in Australia and New Zealand and by Skype.
Second, don’t add extra sugars of any kind including honey, maple syrup and agave and use low fructose alternatives such as most berries, which give the colour to red smoothies, pineapple and papaya. If you really want it sweeter use Organic Stevia which can be found at your local health food store or online from www.iherb.com.
It is not advisable to add sugars or use high fructose fruits such as apples, mangoes or pears as fructose can adversely affect our health by raising insulin levels which is bad for diabetics and can cause intestinal distress in some people with IBS, digestive or autoimmune disorders including crohne’s disease, colitis and rheumatoid arthritis.
Nutritionist Sue Shepherd http://shepherdworks.com.au/services/about-sue-shepherd created the FODMAP diet at Monash university in Melbourne Australia. FODMAP is an acronym i.e. Fermentable Oligosaccharides i.e. Fructans and Galacto-oligosaccharides (GOS), Disaccharides i.e. Lactose, Monosaccharides i.e. excess Fructose,
and Polyols i.e. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt. This heavily researched diet outlines the difficulties of digesting FODMAPS for some people and the possible health consequences.
Third, add nutritional milks like rice, coconut or almond milk.
Many people have a dairy allergy or sensitivity and may not even be aware of it. They can be sensitives to lactose, casein and dairy proteins.
According to the Mayo Clinic, “All true food allergies are caused by an immune system malfunction. Your immune system identifies certain milk proteins as harmful.
There are two main proteins in cow’s milk that can cause an allergic reaction:
- Casein, found in the solid part (curd) of milk that curdles
- Whey, found in the liquid part of milk that remains after milk curdles”
In addition, soy milk is very high in oestrogens which have a powerful affect on our hormones says Lara Biden. Checkout Lara’s blog and see her recent article for more information http://www.larabriden.com/how-soy-affects-hormones/
Also soy is often a GM crop. In Asia soy is only eaten in fermented foods and in small amounts such as tofu, soy sauce and miso.
Fourth, add a high quality protein powder, so that your smoothie lasts until lunch time. Find Tommy’s Raw Organic Rice Protein Powder, from Mr Vitamins in Chatswood, Australia or online at http://healthaddicts.com.au/ Be careful as most protein powders are full of sweeteners and additives which are not healthy despite packaging promises. Also a fantastic source of protein and fibre are chia seeds. Soak them in warm water for a few minutes before adding to your smoothie.
Fifth, be sure to use fatty acids such as avocados, coconut cream or oil which are really important for brain health, immune function, lowering fat and cholesterol levels. We actually lose weight if we feed our body with enough healthy fats. The lauric acid in coconut oil can kill bacteria, viruses and fungi, as well as help fight off infections such as candida.
Happy Smoothie Making 😉