Green Smoothies - Recipes and Methods
Prologue
Following on from Rudebwoy's post and Hypno's great write up in the
Older Guys (40+) thread -
Quote: (04-04-2017 10:26 AM)rudebwoy Wrote:
I juice berries a lot and do a few green shakes once in awhile. I need to being doing them on a daily to get my veggie intake which I believe is very important.
I may have an answer for your question of how to get in more veggies, and that is... bananas. As a natural, sweet counterbalance to the greens in a smoothie, I've tried almost every available fruit Down Under (mangos, peaches, apples, etc etc) and nothing comes close to the balancing agent of the banana. That said, they should be consumed in moderate amounts due to their sugar content.
[1]
You can also peel a bunch of them, then stick 'em in the freezer. This not only adds a nice texture but moreover provides a superior alternative to ice, as you get the fresh coolness without the unwanted dilution. The downside to freezing them is a loss of nutritional value, however this appears to be small compared to other fruit/veggies due to their relatively low water content.
[2]
Whatever way you eat them, either fresh of frozen, be careful not to jump the gun and chomp 'em down before they are ripe. This makes a notable difference to nutrition, digestion and taste
[2]. Between 6-7 below is good, and 7 is better than 6.
Intro
I have done a lot of personal experimenting with blending on an almost daily basis for several years and have found the central pillars of blending a smoothie that work
for me. One main source for the structure behind the recipes comes from Stefan Mager's Green Smoothie Guide and Acid Alkaline Food Balancing & Food Combining Guide.
[3]
BENEFITS
I have found the following to be true for myself:
- A way to eat veggies or green powders that I would otherwise be unlikely to touch due to their unappetising taste (e.g., celery, wheat grass powder)
- Very convenient; a medium-sized meal replacement that can be made very quickly, and then drunk in the car if I'm short of time
- Great way to get some energy before the gym in case I don't have time to eat a meal and wait for it to be digested
- More healthy and pleasant for getting in my protein, rather than simply mixing whey powder with water or milk
- Retains more nutrients than juicing and is easier to clean up
- Increased energy
- Better immune system
- Reduced need for coffee
- Reduced sweet tooth
- It is easy to experiment with new ingredients which keeps blending both healthy and interesting
Weight loss is also cited as another major benefit
[4], depending on how you incorporate the smoothie into a diet, namely as complete meal replacement or as an extra meal.
DOWNSIDES
In fairness, several potential downsides should be acknowledged, like the high cost involved, supposed digestion problems associated with drinking over chewing and those linked to raw, high oxalate-vegetables. That said, some of these issues can be avoided or minimized, such as by shopping in bulk online, by making thick mixes, or by seeing a qualified dietitian and taking sensitivity tests.
[5]
Daily blends: a key note
The measurements are approximate and should be used as a rough guide only. For instance, I prefer my smoothies to be thick, sometimes to the point of having to eat it with a spoon, however other people prefer a consistency closer to juice. Moreover, you will probably need to do some experimentation and then tailor the amount and type of ingredients based on your own preferences and physiological reactions. The empirical evidence is likewise clear: "The degree to which diet influences the balance between healthy and disease states may depend on a person’s genetic makeup"
[6]. Therefore you will most likely need to determine, over time, what smoothie recipes are best for you rather than strictly adhering to the rule book of someone else.
Key recipe ingredients
VEGGIES
{a} Primary: spinach x 1 cup [standard]
{b} Secondary: chard / rocket / carrot / celery / cucumber / broccoli x 1 cup [standard]
{c} Bonus alkalising agents: beetroot / mustard greens / sweet potato / kale x half cup [optional/occasional].
FRUITS
{a} Primary: banana x 1 cup [standard]
{b} Secondary: pear / peach / mango / watermelon x half cup [optional]
{c} Bonus: avacado x half [optional/occasional]
{d} Bonus: orange / strawberries / blackberries x half cup [optional/occasional]. *Personally, I find some berries and citrus fruits add a rather sour, unpleasant flavour to the smoothie, so I only include them in small doses or sprinkle them on top rather than blending them in.
SPROUTS
{a} alfalfa / broccoli / cress x half cup [optional]
PROTEIN
{a} Your choice of whey / pea / brown rice / hemp protein powder x 1 scoop; approx 30 grams [standard]. *My first choice is a vanilla-flavoured mix because I find that vanilla is most compatible with a range of smoothies in comparison to chocolate for instance. My second choice is unflavoured powder - in this case I tend to add more fruits or sweeteners to make it palatable.
{b} Raw eggs x 3 [optional]. *Please consider their source and quality.
[7]
OTHER POWDERS
{a} Greens; spirulina / wheat grass / barley grass / chlorella x 1 heaped teaspoon [standard]. *These can taste rather unpleasant and some people prefer to gulp greens powders down with a small glass of water rather than mixing them into the smoothie.
{b} Maca / cacao / camu / bee polen x 1 teaspoon [optional]
FIBRE
{a} Psyllium husk x 1 heaped tablespoon [standard]. *As Hypno noted - start with 1 even tablespoon for a couple of days and note its effect before increasing the dose.
NUTS AND SEEDS
{a} Chia seed x 1 tablespoon [standard]
{b} LSA mix; Linseed, sunflower seed, almond x 1 tablespoon [optional]
{c} Cashews / macadamias x 1 tablespoon [optional]
HERBS & SPICES
{b} Ginger / turmeric / vanilla / mint / cinnamon [optional]. *I would start by adding a very small amount, otherwise you can easily ruin a smoothie with too much ginger for instance.
SWEETENERS/MASKERS
{a} Peanut butter x 1 heaped teaspoon [standard]. *Get 100% pure peanut butter, not the cheap supermarket variety that is loaded with extra sugars, salt and oils.
{b} Brown rice malt syrup or honey alternative x 1 teaspoon [optional]
LIQUIDS
{a} Primary: your choice of milk; almond / cow / coconut / rice x 2 cups [standard]
{b} Secondary: yogurt [optional]
{c} Secondary: water or coconut water [optional]. *I would add ice cubes on the final blend in case of a scorching summer's day or an unexpected undersupply of frozen bananas.
One complete example
- Bananas
- Spinach
- Cucumber
- Avacado
- Whey protein
- Wheat grass
- Psyllium husk
- Chia seed
- Peanut butter
- Milk
Other pointers
- Oatmeal can be added according to your needs.
- On workout days when having a pre-workout smoothie, I may add a teaspoon of creatine (although it seems to be better absorbed when taken with water alone).
- Stefan Mager's guide suggests a 4-to-1 ratio of veggies-to-fruits however I personally find this unsustainable unless I add a sweetener and remove the greens powder.
- Many of these supplements are very expensive. For instance, the retail price for some greens powder can sit between $100-$200 per kilo. Therefore I suggest you shop around online to find the best price for your supplements in bulk. In case you don't wanna risk buying a big amount that turns out to be unpalatable, either try a sample from a retail store or buy the smallest amount possible online to have a taste.
- If you expect to be using your blender everyday, it is recommended to choose one with a more powerful motor. For instance, I'd go with a 900-watt, or even a 1700-watt blender if you wanna splash out, over a 600-watt version
[8].
Cheers!
Links
[1] "bananas... should be consumed in moderate amounts due to
their sugar content."
[2] "...be careful
not to jump the gun and chomp [bananas] down before they are ripe"
[3] "Stefan Mager's
Green Smoothie Guide and
Acid Alkaline Food Balancing & Food Combining Guide."
[4] Some
benefits of green smoothies
[5] "...several
potential downsides should be acknowledged"
[6] "...The degree to which diet influences the balance between healthy and disease states
may depend on a person’s genetic makeup"
[7] "Raw eggs...
Please consider their source and quality"
[8] "I'd go with a 900-watt, or even a
1700-watt blender if you wanna splash out..."
# DISCLAIMER #
I have no affiliation with any banana suppliers or blender manufacturers