En Voyage - Issue #8
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IS A GREEN<br />
SMOOTHIE A<br />
GOOD IDEA?<br />
BY NUTRITIONAL THERAPIST CLAIRE MAHY<br />
You will probably agree that eating more greens is beneficial for your health, however you may be confused<br />
over the advantages of blending them to create a smoothie and where to begin with this process. If this sounds<br />
familiar then read on to find out how to create a green smoothie and why this would be an excellent healthy<br />
habit to introduce in 2018.<br />
Firstly, here are some general<br />
guidelines on their basic<br />
composition. To clarify, I'm<br />
referring to a smoothie and not<br />
a juice so you are consuming the<br />
whole produce, which includes<br />
the dietary fibre.<br />
GREEN SMOOTHIE<br />
1<br />
Stick to one piece of fruit<br />
to keep the overall sugar<br />
content down, good options<br />
are pear, apple, banana, berries<br />
or pineapple (include the<br />
pineapple core since this is an<br />
excellent source of the enzyme<br />
bromelain, which can help reduce<br />
inflammation in the body).<br />
2<br />
The<br />
bulk of your greens will<br />
come from your vegetables<br />
such as spinach, kale, celery,<br />
broccoli, cucumber, lettuce,<br />
avocado etc. Frozen vegetables<br />
work just as well and help make<br />
the smoothie more refreshing.<br />
3<br />
You can use lemon or lime<br />
juice, fresh herbs or spices<br />
such as parsley, mint, basil, ginger<br />
or turmeric for more flavour<br />
and additional health benefits.<br />
4<br />
Add<br />
in some nuts, seeds or<br />
a non-dairy milk for protein<br />
and healthy fats. This will also<br />
slow the release of sugar into<br />
your bloodstream, meaning<br />
you feel fuller for longer.<br />
5<br />
Rotate your greens on a<br />
regular basis for exposure<br />
to a larger array of nutrients.<br />
NOW ON TO THE ADVANTAGES:<br />
1<br />
2<br />
Dark<br />
3<br />
4<br />
Once<br />
5<br />
Typically, greens are an excellent source of non-dairy calcium<br />
and magnesium. These two minerals work synergistically in the<br />
body, therefore consuming them together is advantageous.<br />
greens contain high levels of non-haem iron and vitamin<br />
C, again these nutrients work together with vitamin C enhancing<br />
the absorption of this type of iron. During the winter months<br />
it's particularly important to have optimal levels of vitamin C to<br />
support your immune system in fighting off the common cold.<br />
By blending your greens, you break down the difficult to digest plant<br />
cell walls, meaning your body can more easily absorb these nutrients.<br />
This is particularly beneficial if your digestive system is compromised.<br />
you get into a new routine, which might include<br />
changing your shopping habits, smoothies are simple, quick<br />
and clean to make and are easily transported. They are also<br />
an excellent way to use up fresh produce before it spoils.<br />
This one may come down to preference, but once you<br />
strike the right balance green smoothies are delicious and<br />
a fun way to experiment and be creative in the kitchen.<br />
Finally make sure you drink your smoothie through a reusable<br />
straw to protect your teeth from the high levels of ascorbic<br />
acid (vitamin C), which can damage tooth enamel over time,<br />
especially if you are a fan of fresh lemon or lime.<br />
Whilst I'm an advocate of eating a rainbow<br />
coloured diet, I always ensure the green<br />
part receives the attention it deserves,<br />
happy blitzing!<br />
For more information contact<br />
Claire at hello@cmnutrition.co.uk<br />
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