Super Green Smoothie

Super Green Smoothie

Super Green Smoothie

 

Smoothies are a fantastic way to get a lot of nutrients into you in one go, simply due to the volume of fruits and vegetables you are able to consume this way. Take a green smoothie for example, you can literally pack an entire salad or plate of greens into one glass, yet it’s easy to finish and you don’t feel overly full afterwards. The reason for this is the smoothie ingredients and their nutrients are partially broken down by the blender blades, which means they are more readily digested and absorbed by your body. This in turn means your body doesn’t have to put as much time and energy into digestion and can turn its attention to other important processes such as detoxification and healing.

The other great thing about smoothies is the ingredients are entirely raw so all the nutrients are in their original, unprocessed state. All the antioxidants, phytonutrients, vitamins and minerals remain intact, along with the foods inherent living enzymes which are often killed by heat. These living enzymes assist in the absorption of the nutrients which also helps to take some of the load off your digestive system. So by eating raw food in the form of a smoothie, you can maximise your nutrient intake in a very easy way.

One thing to keep in mind when choosing food that you’ll be eating raw is to consider buying organic, spray-free produce. Or an even better, much more affordable option is to grown your own if you can. The reason for this is produce that is covered in pesticides creates more work for your digestive system and liver, which essentially defeats the purpose of eating raw (easily digestible) food.

Making your own smoothies is much more cost effective than buying them and allows you to control the quality of ingredients and flavour combinations. One important thing to look out for if you are buying a smoothie (especially the pre-packaged type from the supermarket) is to check the label for added sugar. This can often be disguised as “fruit juice” or “juice concentrate” which is essentially fruit that has been stripped of it’s fibre and nutrients leaving a high concentration of fructose and not much else. Fructose can’t be used for energy by the body and can only be metabolised by the liver, which turns it into fat and stores it in the body. Alternatively by using whole fruit in a smoothie, the fibre and nutrients act to slow down the fructose absorption and the benefits of the vitamins, phytonutrients, antioxidants, and minerals far out weigh out any negative effects from fructose. Therefore if you are going to buy a smoothie, the best places to do so are those where you know the smoothie is being made from scratch using whole, raw fruit and vegetables, such as quality cafes, raw food eateries or smoothie bars.

If you are new to green smoothies you may prefer to ease yourself into them by starting off with a fruit base, rather than going straight to an entirely green vegetable smoothie which can be an acquired taste. A good way to start is by adding a little fruit like a pear, a small handful of fresh pineapple or half a banana.

The following minty green smoothie recipe is one of my favourites and is a nice mild option to start with. It’s a mix of greens, tropical fruit and coconut water. It tastes best when chilled, so one of my top tips is to chop up a bunch of fruit and store it in your freezer. That way your smoothies will always come out chilled, even after high speed blending, and you will always have a stash of frozen fruit ready for the next one!

Use this green smoothie recipe as a base, swapping in different fruits and greens to create your own favourite smoothie combinations. Enjoy!

 

Super Green Smoothie
 

Green Smoothie

Makes: 1 large smoothie
Prep time: 10 minutes

1 cup of coconut water or filtered drinking water
1 cup of spinach or kale, washed
1 2inch/6cm piece cucumber
1 cup of pineapple, chopped, preferably frozen
1 kiwifruit, peeled, chopped, preferably frozen
1/2 frozen banana
1 handful of fresh mint
1 handful ice
squeeze of lemon or lime

Place all the ingredients in the blender and slowly work up to maximum speed. You may have to stop the blender and give the ingredients a stir if you’re using frozen fruit, or use the blender stirring stick. Blend until smooth, pour into a tall glass and drink immediately. Alternatively this smoothie can be stored in the fridge in a sealed bottle for up to 2 days.

Note: This makes quite a thick, icy green smoothie. For a more liquid version just add extra coconut water or filtered drinking water, or leave out the ice.

 

Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing

Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing

Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing by swoonfood.com

 

This kale and beetroot slaw has made quite a few appearances this summer. I love the idea of a slaw having a superfood punch so I replaced cabbage with finely shredded kale and grated raw beetroot. Carrot also makes a good addition, however it turns pink from all the beetroot juice so it won’t give you a trio of colours (as I’d hoped!). Sunflower and pumpkin seeds add a nice crunch to the slaw as does a sprinkling of sesame seeds.

I tried out a few dressings on this superfood slaw. One of our favourites was a miso ginger dressing however it got a little lost amongst the bold flavours of the beetroot and kale. So in the end a spicy chilli and ginger dressing made with apple cider vinegar was the best match. The apple cider vinegar combines well with the sweet beetroot and the spice lifts the slightly bitter flavour of the raw kale nicely.

We’ve enjoyed this kale and beetroot slaw as an accompaniment for many a bbq’d chicken or saucy ribs, but equally it makes a great healthy lunch eaten on it’s own.

 

Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing by swoonfood.com

 

Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing

1 bunch of kale (curly or cavolo nero)
1 large beetroot
3 carrots
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
Sprinkle of sesame seeds

Dressing:

1/3 cup apple cider vinegar
1/3 cup extra virgin olive oil
1Tbsp grated fresh ginger
4 tsp dijon mustard
2tsp raw honey
1 tsp chilli powder
pinch himalayan pink salt
ground black pepper to taste

To make the dressing combine all the ingredients in a food processor and blend until well combined.

Wash the kale, remove the thick stems and cut the leaves into fine shreds. Use a peeler to remove the outer skin of the beetroot and then grate with the coarse side of a grater. Likewise with the carrots. Combine the kale, beetroot, carrot, sunflower and pumpkin seeds in a large mixing bowl. Add the dressing and stir with a large spoon to ensure it’s well combined.

Pour the slaw into a large serving bowl and sprinkle with the sesame seeds if using.

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Kale and Beetroot Slaw with Spicy Chilli and Ginger Dressing by swoonfood.com