Man, I was so excited earlier. I thought I had coined a new word. I was going to get on my computer, write a long post about it, and claim my rightful title as the creator of a brand new word. I was going to get on the phone with the patent office ASAP. I was going to scream from the mountaintops, “I created this word!”….. Okay, those last two may have been an exaggeration. But as you can see, I was excited. Before I started writing, I figured I’d Google my new word just to see what showed up. Turns out I wasn’t the first to use it. Oh well. It doesn’t matter, because I’m still going to tell you all about something I (and apparently others) call, a superfood smoothie. I’m going to explain how I make them and why this is something you should seriously think about including in your diet.
As an American you are told a lot of things on a daily basis about what you should do health-wise. New studies are always coming out and guidelines are being revised (as they should be). So what should you do and believe? Well when it comes to how much of your diet should be derived from fruits and vegetables, it’s actually somewhat difficult to find one answer. I checked the USDA website first to see what their current recommendations are and they say to, “Fill half your plate with fruits and vegetables.” Now, not that I think the money driven USDA is a good source of nutritional advice, but many people do, and this vague guideline is decent. However, I wanted some numbers. After looking for a while, it seems that the answer is not a concise one. One statement from from the Harvard School of Public Health said that you should eat 5-13 servings per day. This would translate for most into 9 servings, or 4 1/2 cups per day (based on a 2000 calorie diet). There are other places I have seen use estimates similar to this one so for the sake of this discussion we will use it. Not only because it seems to be the most widely mentioned value, but also because it is the highest. Personally, I think that 9 servings per day is on the low end. But if you don’t get anywhere near that yet, then you gotta start somewhere right?
It cannot be said enough that a major reason why our society is so overweight is, in part, because we do not eat enough fruits and vegetables. When you don’t eat them, not only are you missing out on vital nutrients, but you must ultimately replace them with something else. That something else is usually more meat and carbs. Not a good substitute. So now you realize that you need to include more fruits and vegetables in your diet, but you may be wondering something like:
“How am I going to eat all of that food?
or
“I just don’t like most vegetables so how can I do this?”
In my experience, these are common barriers standing in the way of people eating the fruits and vegetables they need. Well this is where the superfood smoothie comes into play. It can break down any barrier or aversion you have keeping you from eating fruits and vegetables. I made a smoothie right before I started working on this post to use as an example. And to drink of course.
So first off, lets go over some reasons you should be drinking superfood smoothies:
1. Fiber!
You may be wondering why you would choose to make superfood smoothies instead of something like juicing, which most people have heard about and believe to be very healthy. Well juicing is healthy. But this is much healthier. I don’t particularly like juicing actually. While it does give you the vitamins and antioxidants you derive from fruits and vegetables, it also takes out the fiber. This is not a good thing. Fiber is of vital importance to the health of your digestive system. In very simple terms, you can imagine fiber acting like a saturated sponge as it travels through your intestines. It releases moisture throughout, keeping you from becoming constipated and thus allowing you to not only eliminate waste efficiently, but also to quickly and completely absorb nutrients. Fiber is also very effective at making you feel more full, so it can keep you from overeating. And recent studies have even begun to show a link between fiber intake and healthy bodyweight. It’s very important stuff. It truly is of the healthiest part of fruits and vegetables. That is why making smoothies is a better option than juicing. Is getting more fruits and vegetables into a glass a worthwhile trade-off for removing such an important part of the package? I don’t believe so.
2. To increase the amount of fruits and vegetables you ingest
Lets look at the smoothie I made today. It contained the following:
12 baby carrots, about 1 1/2 cups of frozen fruit (mixed strawberries, peaches, mango and pineapple), 1 kiwi, 3/4 avocado, 1/2 cucumber, 2 stalks of celery, 1 cup of pomegranate juice and 1/2 cup of coconut milk.
If you ask me, that is a lot of fruits and vegetables. I don’t think I could comfortably eat all of that in one sitting, yet I have often drank an entire smoothie in one sitting. Drinking these smoothies allows you to get more fruits and vegetables than you normally would, by condensing it. In fact, all of that would probably be more than the 9 servings that is recommended by the USDA. What a way to start your day, right? Well I had a sweet potato with my smoothie for breakfast, so that was a few more servings. For lunch I had pan seared scallops with mixed vegetables. I’m at the high end of my recommended values and its not even supper time yet. You can see how the superfood smoothie can make getting what you need to eat easier.
3. They are incredibly nutrient dense
You’ll hear me say this again and again if you follow my blog: You should avoid processed food and replace them with natural foods that are dense in nutrients. Well obviously fruits and vegetables are natural. And even when looking at individual servings of one kind of fruit or vegetable, the amount of nutrients contained within is outstanding. Lets look at some examples:
Spinach – Contains differing amounts of vitamins A, C, E, K, B6 and B12, thiamin, riboflavin, niacin, folate, choline, betaine, calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, selenium, phytosterols, fibers and proteins
Carrots – Contains differing amounts of fibers, omega 3 fatty acids, omega 6 fatty acids, vitamins A, C, K, B6, and B12, pantothenic acid, iron, magnesium, phosphorous, potassium, sodium, proteins and water
Bananas – Contains differing amounts of simple sugars, fibers, starches, omega 3 fatty acids, omega 6 fatty acids, vitamins A, C, E, K, B6, B12, folate, choline, calcium, iron, magnesium, phosphorus, potassium, manganese and proteins.
Mangos – Contains varying levels of vitamins A, C, E, B6, and K, alpha carotene, beta carotene, folate, choline, calcium, magnesium, phosphorus, potassium, omega-3 fatty acids, omega-6 fatty acids, fibers, simple sugars, and proteins.
These are by no means the only nutrients found in these fruits and vegetables. You can consider those the very short lists. With every bite (or gulp) of fruits and vegetables you consume, you are taking in hundreds and hundreds of chemicals. It’s a cornucopia of vitamin, minerals antioxidants, and you better believe your body will put every one of them to use. And remember, i’m still talking about ONE type of fruit or vegetable. The superfood smoothies I make usually contain upwards of 10 different types of fruits and vegetables, sometimes more. Just think about how nutrient dense that glass full of smoothie is. Now you’re looking at what? Thousands? Thousands of chemicals created by nature and packaged up for you to consume and incorporate into your body. It truly is a miracle.
4. Fruit can be used to mask the vegetable taste
This is perhaps the niftiest part of making superfood smoothies. It is how you can incorporate vegetables into your diet if you can’t stand their taste. Fruit is WONDERFUL at covering up the taste of vegetables. It can be virtually eliminated with enough fruit. It all comes down to the ratio of fruit to vegetables. If you absolutely can’t stand vegetables the put only one or two types with the rest of the smoothie being fruit. I don’t mind the vegetable taste so it’s usually a somewhat balanced ratio in mine. You may find that even if you hate vegetables, that you will become more accustomed to the taste over time and be able to add more. If you are really picky about fruits then you can use only the ones you like. You should be able to see how you can adjust the contents of the smoothie in whatever way you need to make it possible to get a wide variety of fruits and vegetables into your diet.
So now that you can see the benefit to drinking superfood smoothies, it’s time to talk about making them. I’ll quickly go through the general process with some pictures and then provide some tips that I have picked up after making them so many times.
As you saw earlier, I have all my ingredients cut up already. This was purely for picture purposes. I typically throw them in the blinder as they are pulled out of the bag or cut up.
Once all the ingredients are in the blender, I turned it on the highest setting and let it roar for a good 2 or 3 minutes. After that it was nice and smooth. The color of mine may not look particularly appetizing to you, but as I said, I put quite a bit of vegetables in mine.
Well that’s it. I certainly didn’t just teach you rocket science. It’s just making a smoothie. On to the useful tips:
1. Try using some frozen fruit to make the smoothie cold
I do this with every smoothie I make. I always have multiple large bags of frozen fruit in my freezer. It is great because you can make the smoothie cold without the addition of ice, which is how many people make their frozen drinks cold. Leaving the ice out allows more room for the fruits and vegetables and we know that is the good stuff. If you don’t make the smoothie cold enough then it’s not as palatable, especially if you have lots of vegetables in it.
2. It helps to have a good blender
It really does. I use a Ninja brand blender. It’s very powerful, has multiple blades and can supposedly crush concrete. How useful is that? But seriously, it works really well. I’d recommend getting one the next time you are in the market for a blender. If you don’t have a fancy blender then you may just have to blend it longer. Be patient young grasshopper. As I said earlier, I let mine go for 2 or 3 minutes sometimes. It often depends on the ingredients.
3. Liquid ingredients are a must
You’ll have to do this. If not it’s gonna become a blended pulp. Juices are the obvious first choice and the options are endless. I’d just be sure to use a juice with no added sugar. I almost always use pomegranate juice. It tastes great and it’s incredibly good for you with all of the antioxidants it has. I also use coconut milk quite often. It’s a great way to get calcium, because I don’t drink cow’s milk. And it’s tasty.
Well that’s all I can think of at the moment. Now you see the versatility that making smoothies with your fruits and vegetables gives you. You see that no matter how much you dislike the the taste of vegetables, there is a way you can have them in your diet. There is no doubt in my mind that you can find a few types of fruits and vegetables you can drink in a superfood smoothie, if not eat whole. I mean, there must be thousands of different varieties that are used for human consumption on our planet. No excuses now. So please do everything you can to eat at least the minimum recommended amount daily. If you drink a superfood smoothie then you will be off to a great start and it will make the goal much more attainable. You will feel great for doing so and your body will truly thank you.
– Jack L.