how to make the best smoothie

Smoothies are delicious and an excellent way to get nutrients and an energy boost when you do not have a lot of time to prepare a meal.  All you need is a blender and a few key ingredients.  Play with the ingredients to suit your taste and nutritional needs.  The recipes below are for an 8-ounce / 227ml smoothie.  The trick with smoothies is,  they are highly concentrated and should be used as meal replacements.  Sip-chew slowly.   

The base 

Choose from Water - Alternative milks (hemp, almond, oat, brown rice), yogurt or kefir (several Tb + water), coconut water - 1/3 cup of full fat coconut milk plus 2/3 cups of water - fresh vegetable juice.

Coconut milk is a good saturated fat.  It contains lauric acid which has antiviral, anti-fungal and anti-microbial properties.  Avoid coconut milk in cans that list metabisulphates in the ingredients.

The fruit 

Fresh organic - banana, papaya, apple, pear, pineapple + berries (my favourite) 1/2 Cup.  Choose from the less sugary fruits.  If you have a problem with yeast overgrowth or disglycemia, avoid indicated fruit.

The protein

A protein source that yields about 20grams of protein per meal is a good way to stabilise blood sugar.   A rice protein power, Metagenics Ultra Clear, Designs for Health's PaleoMeal, or Whey Cool, a whey protein powder.  Read the label of the powder to understand scoops vs grams, and add this to your blender.

That extra special something

To give your smoothie a nutritional punch choose from the following:

A green powder, such as spirulina or barley grass

2 Tb of ground flax seeds (their mucilaginous content is soothing to the gastro-intestinal tract).  

1 Tb EFA oil (Udo's Choice, Barlean's Flax, Healthy Essentials).

Spices such as cinnamon (great for blood sugar), ginger, nutmeg

Freshly ground nuts or seeds

1/2 tsp Vitamin C powder (2000-3000mg)

1 tsp Glutamine powder (4000-5000mg)