Nothing beats a fruity smoothie on a hot day. Here are some tips on how to make great smoothie and of course I will provide a few quick and tasty recipes.
- Use whole fresh fruit and veggies including the stems and seeds and skins, when appropriate. Whole fresh fruits and vegetables are rich in phytochemicals that nourish our body’s organs and endocrine system. These phytochemicals are often hidden in the cellulose fibers of seeds, stems, skins, and rinds of fruits and vegetables. Many of us eat the best foods, but we throw away the most nutritious parts. When we eat fruits and veggies in their whole form we are getting pulp and fiber to help slow down the absorption of natural sugars in these foods—and this helps to balance metabolism. Even fruit juices, a favorite breakfast beverage that many would consider “healthy,” are high in fructose sugar, and low in fiber. As processed extractions from fruit, juices have no place in a low carb Paleo diet. It’s far better to go for the real thing—the whole unprocessed fruit.
- Get a great blender. A super-blender such as the Blendtec or Vitamix can micronize the food to release the phytochemicals. The best blenders literally break through the cell walls of your food, which makes it easier for your body to digest. More important, they can also increase the amount of nutrients that flow into your bloodstream. This is especially important for athletes, moms, anyone with a stressful job, or those suffering from digestive disorders. You can break out or “micronize” phyto-chemicals from the seeds, stems, skins, and rinds to maximize nutrient absorption.
- Eat Low-Sugar Fruits
- The best Paleo fruits are the lowest in natural fructose sugar, such as blue berries, raspberries, Granny Smith apples, lemons, limes, cranberries, elderberries, and gooseberries
- Eat limited quantities of medium-sweet fruit, such as papaya, grapefruit, kiwi, strawberries, tangerine, and kumquat.
- Avoid high-sugar fruits and juices, such as mango, pineapple, and orange. Stay away from high-sugar dried fruits, such as dates, raisins, figs, apricots, and prunes, to give your blood sugar a break. Instead, try using cinnamon, spices, and chopped nuts to jazz up your breakfast.
- Drink up! Smoothies begin oxidizing immediately unless stored in a completely air-free container, so to get the most out of your drinks, you should consume smoothies immediately.
a) Mango and banana
- flesh of 1 ripe mango
- 1 small banana, chopped
- 300ml (10fl oz) orange juice or coconut water
b) Purple berry
- 300ml (10fl oz) apple juice
- 75g (2 1⁄2 oz) blueberries
- 1 small banana, chopped
c) Berry and vanilla
- 75g (2 1⁄2 oz) strawberries, roughly chopped
- 75g (2 1⁄2 oz) raspberries
- 200g (7oz) vanilla yogurt
- 100ml (3 1⁄2 fl oz) milk
d) Super green
- 2 kiwis, peeled and chopped
- 1 apple, cored, peeled and chopped
- juice of 1 lime
- 200ml (7fl oz) cold water
- 50g (1 3⁄4 oz) fresh spinach
Method to make the smoothie:
- Place all the ingredients and a few ice cubes in a blender and blitz until smooth.
- Add a little more water, milk or juice for the desired consistency.
- Pour into glasses or chill in the fridge. Drink and enjoy!