Friday, June 13, 2014
Strawberry Mint Smoothie
Strawberry Mint Smoothie
2-4 servings
2 ripe mangoes
2 handfuls spinach
1 cup strawberries
2 sprigs fresh mint, stems removed
Tropical Hemp Smoothie
Tropical Hemp
Smoothie
3‐4 Servings
1banana
1/2 cup pineapple
4 leaves kale
2 tbsp hemp seeds
1/2 cup pineapple
Go RAW!
Go
RAW!
I have been
touting this green smoothie thing for a while now and I have to say, it
honestly has become my go-to, #1 best thing I have done for my health in recent
years and has saved the sanity and health of many of my clients as well. Green
smoothies are filling, allergen-free, “pre-digested,” and chock-full of
nutrients (preventing cravings and binging). And summer is the best time to try
them…when fruits and veggies are fresh and easy to obtain, and a cool and
refreshing meal or snack sound appealing!
The Benefits
·
High
mileage food
·
High
nutrient absorption
·
“Predigested”
·
Nutrients
galore: vitamins, minerals, protein-rich, antioxidants, fiber, phytonutrients
·
and
enzymes
·
Healing
and alkalizing
·
Cleansing
and chlorophyll rich
·
Concentrated
sunshine
Do we need this many greens?
YES! Most of
us do not get enough greens and yet greens help us to fight disease, improve
our overall health, and restore your body to balance.
Whether you
like it or not, the food you eat WILL change your life for better or worse. The
Standard American Diet (SAD) is highly acidic which leads to inflammation and
many diseases. A smoothie for a meal or snack helps replace a previously highly
inflammatory meal and can help combat other less optimal choices through out
your day!
Why drink your greens?
·
Quantity
unbeatable – you can pack a lot of greens into one beverage
·
Kid-friendly
·
Versatile
·
Portable
·
Made
in minutes
·
No
added oil or salt (usually added to greens when cooking or as salad dressing)
·
Carnivore-approved
Added benefits
·
Feel
better
·
More
energy
·
Look
better: clear skin clear, bright eyes, shiny hair
·
Lose
weight
·
Stop
cravings
·
Eliminate
constipation
·
Get
rid of afternoon energy slump
How much greens should I use?
Ideally? 1-2
bunches of greens a day (not as much as you think!) but feel free to start
gradually
Mix it Up
For maximum
benefit, rotate your greens! Try:
- · Kale (red curly kale, dinosaur kale, etc)
- · collard greens
- · herbs (parsley, basil, cilantro, etc)
- · Lettuce (romaine, green leaf, red leaf, butter, etc)
- · Swiss chard
- · Spinach
- · Endive
- · Lamb’s quarter
- · Dandelion
- · what else can you discover?
Getting Started
- · Use simple ingredients (2 or 3)
- · Blender, knife, board and sealed jars
- · Plan in advance
- · Pre-wash produce
- · Make ahead (The nutrients in your smoothie will begin to degrade during the blending process, so they are most nutritious immediately after blending. But for convenience while learning, feel free to start by making large batches and using over several days or make the night before. Aim to work in smaller batches and eat immediately in the long-term.)
Formula for Success
It can be far
less frustrating to start with a series of recipes. After you get the hang of
it, begin to improvise. I recommend the following formula for success every
time!
- 1-2c Liquid – preferably filtered water but you can also try milk, non-dairy milk, juice, coffee or tea
- 1-2c greens (see list above)
- ½-1 c fresh or frozen fruit (I prefer 1 banana and ½c frozen berries)
- protein (optional – try nut butters, soaked nuts, seeds, protein powder, yogurt, cottage cheese, beans…)
- sweetener (optional – try honey, stevia, figs, dates, maple syrup)
- spices/herbs (optional – try mint, basil, lavender, cilantro, parsley, vanilla, cinnamon, cardamom, nutmeg, ginger, etc)
- superfoods (optional – try coconut oil, flax seeds, hemp seeds, chia seeds, cacao, fish oil, sprouts, spirulina, chlorella, probiotics, aloe, maca, bee pollen)
Blend
smoothies by placing water rich foods at the bottom of the blender and harder
foods/ice at the top.
Beth Bunchman, MS, CHHC
303-956-8063
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