Now that spring has sprung, it is perfect time cleanse the body of accumulated metabolic wastes. One simple and easy way is to drink fruit and vegetable smoothies daily. When fruits and vegetables are blended together with a powerful blender they become very easy to digest. The body doesn’t need to exert much effort at all to absorb their healing vitamins, minerals, phytochemicals, and antioxidants that they contain. There is no comparison between the nutrition available in fresh whole foods to that in pill form vitamins. There are tremendous healing properties in the fruits and vegetable that we eat on a daily basis and if we can get more of them into our system we could easily prevent much of the common health complaints that many people suffer from on a daily basis, such as high cholesterol, gastric reflux, hypertension, obesity, allergies, asthma, constipation, irritable bowel syndrome, and so on. But due to factors such as denatured soils, eating processed and denatured foods, or not getting enough servings each day, we can miss out on the gifts that they offer us.
For instance, beets help to support gallbladder and liver function, purify the blood and aid in relieving constipation. Broccoli provides strong anti-oxidants, vitamin C and has shown to support the immune system, improve colon health and possibly inhibit tumor formation. Celery contains properties that helps to relax blood vessels, improve blood flow, and reduce stress and lower blood pressure. Apples are high in pectin and are one of the best colon cleansers on the market and also can help to lower LDL cholesterol and prevent hardening of the arteries. The skins of the apple are a rich source of anti-oxidants. The list of medicinal values of common fruits and vegetables goes on and on.
When fruits and vegetables are blended together they become married, in a sense, into one delicious super food. Unlike juices, smoothies contain all of the fiber and other nutrient rich aspects that are often removed, such as peels, top leaves, stems, pits, and seeds. Also, it takes much less food to make a 12-16 oz. serving of smoothie, therefore saving a lot of money when buying organic produce.
There are some simple guidelines that can help get you started making these delicious and healing drinks. Please be aware that you will need to get at least a 600 watt blender. The Oysterizer classic is the cheapest option, and from my experience it gets the job done, you just need to let it run longer. Blend Tec and Vita Mix blenders are the very best, but cost around $400. Ninja makes a 1000 watt blender that is the next step down for the super blenders like Vita mix.
I like to add about 60-70% veggies to about 30-40% fruit. When first creating a smoothies it is good to keep it simple, using about 2-3 different fruits and 2-3 vegetables. Keeping a journal of each recipe is also a good idea, that way you can recreate smoothies that you really liked a lot, or adjust ones that might not taste so good. Below, I have created a list of fruits and vegetables that you can start experimenting with and as you develop your smoothie making skills, then you can branch out. I have also included a list of other super foods that can be added to boost energy, enhance the flavor, support immunity and the overall healing and nutritional value.
|Beets, beet greens||Avocado|
|Spinach||Limes (w/pith and seeds)|
|Wheat grass||Lemons (w/pith and seeds)|
|Bitter Melon (very bitter)||All citrus|
|All leafy greens||Mango|
Additional items can be added to your smoothies to aid digestion, boost immunity, treat specific health concerns and to enhance flavor. Below is a simple list of super food additives along with general medicinal properties. There is an immense wealth of medicinal and nutritional value to any and all of these items and encourage you to learn more about these foods, herbs and spices and incorporate them into your smoothies. When using these items, I suggest adding only a few at a time so to get a sense of how they taste and make you feel over time. If you put many in at once you can overpower the tastes of the main fruits and vegetables.
Extra Additives and amounts per serving
|Fresh ginger root (one inch)||Aids digestion, relieves gas and bloating|
|Turmeric (½-1 tsp.)||Anti-inflammatory, Immunity|
|Chia seeds (1 tbsp.)||Anti-oxidant|
|Cinnamon (¼ to ½ tsp.)||Anti-oxidant, Aids digestion|
|Cardamom (¼ to ½ tsp.)||Aids digestion|
|Flax meal (1 Tbsp.)||Omega 3 fatty acid, Improves elimination|
|Goji berries (small handful)||Immunity, nourishing tonic|
|Maca powder (1 tsp.)||Nutritive tonic, energy|
|Shatavari powder (1 tsp.)||Nutritive tonic, female rejuvenative|
|Ashwagandha powder (1 tsp.)||Nutritive tonic, male rejuvenative|
|Extra virgin coconut oil-1Tbsp||Digestive health, immunity|
|Ghee -clarified butter- 1 Tbsp.)||Digestive health, immunity|
|Raw local Honey||Immunity|
|Local bee pollen||Energy, immunity|
To get started I have added a simple recipe to get started with making a smoothie. Don’t be intimidated to branch out from here and explore new recipes on your own. Even if they don’t taste so good, you will only learn from experience. Your body and your taste buds will guide you.
Simple Starter Smoothie
1- Stalk of celery
1- Handful of parsley
1- 2 Leaves of kale (any variety)
½ cup- Blueberries or other berries (fresh or frozen)
1 inch- Fresh ginger root
1-2 tsp. Local honey (optional)
Chop items into 1 to 2 inch pieces and add them into a high-powered blended with enough water to properly blend into a smooth creamy consistency. Be careful not to add too much water at first, slowly add it in and blend until all of the ingredients start mixing well. No one likes a watery smoothie.
Let me know how your smoothies turn out.