En Voyage - Issue #8

IS A GREEN
SMOOTHIE A
GOOD IDEA?
BY NUTRITIONAL THERAPIST CLAIRE MAHY
You will probably agree that eating more greens is beneficial for your health, however you may be confused
over the advantages of blending them to create a smoothie and where to begin with this process. If this sounds
familiar then read on to find out how to create a green smoothie and why this would be an excellent healthy
habit to introduce in 2018.
Firstly, here are some general
guidelines on their basic
composition. To clarify, I'm
referring to a smoothie and not
a juice so you are consuming the
whole produce, which includes
the dietary fibre.
GREEN SMOOTHIE
1
Stick to one piece of fruit
to keep the overall sugar
content down, good options
are pear, apple, banana, berries
or pineapple (include the
pineapple core since this is an
excellent source of the enzyme
bromelain, which can help reduce
inflammation in the body).
2
The
bulk of your greens will
come from your vegetables
such as spinach, kale, celery,
broccoli, cucumber, lettuce,
avocado etc. Frozen vegetables
work just as well and help make
the smoothie more refreshing.
3
You can use lemon or lime
juice, fresh herbs or spices
such as parsley, mint, basil, ginger
or turmeric for more flavour
and additional health benefits.
4
Add
in some nuts, seeds or
a non-dairy milk for protein
and healthy fats. This will also
slow the release of sugar into
your bloodstream, meaning
you feel fuller for longer.
5
Rotate your greens on a
regular basis for exposure
to a larger array of nutrients.
NOW ON TO THE ADVANTAGES:
1
2
Dark
3
4
Once
5
Typically, greens are an excellent source of non-dairy calcium
and magnesium. These two minerals work synergistically in the
body, therefore consuming them together is advantageous.
greens contain high levels of non-haem iron and vitamin
C, again these nutrients work together with vitamin C enhancing
the absorption of this type of iron. During the winter months
it's particularly important to have optimal levels of vitamin C to
support your immune system in fighting off the common cold.
By blending your greens, you break down the difficult to digest plant
cell walls, meaning your body can more easily absorb these nutrients.
This is particularly beneficial if your digestive system is compromised.
you get into a new routine, which might include
changing your shopping habits, smoothies are simple, quick
and clean to make and are easily transported. They are also
an excellent way to use up fresh produce before it spoils.
This one may come down to preference, but once you
strike the right balance green smoothies are delicious and
a fun way to experiment and be creative in the kitchen.
Finally make sure you drink your smoothie through a reusable
straw to protect your teeth from the high levels of ascorbic
acid (vitamin C), which can damage tooth enamel over time,
especially if you are a fan of fresh lemon or lime.
Whilst I'm an advocate of eating a rainbow
coloured diet, I always ensure the green
part receives the attention it deserves,
happy blitzing!
For more information contact
Claire at hello@cmnutrition.co.uk
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