I’ve just had the most weird-tasting green smoothie to date. Admittedly, on the autoimmune protocol my options are more limited than most, but really, I need to find a recipe that is way more reliable and palatable, that does not require adding lots of fruit and raw honey.
In the online world of healthy living, how hard can that be?
Well, I recently read that although green smoothies are the epitome of health, not all are created equal. In fact, some green smoothies are less optimal because of the amount of sugar in them! You see, loading lots of fruit into your smoothie ups the fructose content of your drink. Our bodies don’t know how to process a large intake of fructose and stores it as fat. Fructose also drives up the inflammation in our bodies - a precursor to many chronic illnesses including autoimmune conditions. Gah!
Don’t ditch that smoothie yet though. My search uncovered a clever formula to achieve the perfect smoothie for your tastes. I can’t wait to try it out.
Here's the formula, with love from me ❤️
1. A few handfuls of leafy greens. The aim is to consume A LOT of beneficial greens. Top tip here is to be sure to rotate your greens. The reason for this is that all plants contain a small amount of toxins to ensure their longevity. These toxins aren’t harmful in small amounts, but when you consume large amounts, for example in green smoothies, it can cause problems. Before you break into a (green) sweat, the solution is pretty simple. The goal is to avoid consuming the same greens week in, week out.
Rotate between each family of greens.
Brassicaceae – includes kale, collards, rocket, bok choy and mustard greens.
Amaranthaceae – includes spinach, chard and beet.
Asteraceae – dandelion, leaf lettuce and romaine lettuce.
Apiaceae – carrot tops and parsley.
2. Throw in half a banana. Bananas add sweetness and a creamy texture that binds all the ingredients of your smoothie to perfection. If you’re not a banana fan, you can create a similar effect by substituting the banana for some other fruit of choice, e.g. blueberries alongside half an avocado.
3. Add some fat. Yes, you read right. Healthy fats are a vital part of green smoothies. They act as a binder, help you to absorb the vitamins in the greens and provide satiety to ensure that you don’t feel hungry an hour or so after drinking it. This will also help to keep your blood sugar stable. A few suggestions are a scoop of nut butter, half an avocado, a tablespoon of coconut oil, flaxseeds or hemp hearts.
4. Sea salt is a wonderful flavour enhancer whilst also helping our bodies better absorb the nutrients of the smoothie. Include a generous pinch to bring out the flavours.
5. Blend nut milk, water, coconut water or kefir.
6. Consider flavours. Once you get the hang of it, you can consider trying different combinations, such as using herbs, cacao and different spices.
Try the recipe below, or make up your own using the formula.
By George, this smoothie tastes just like apple pie - give it a try!
1 apple peeled and cored
¼ cup blueberries
¼ teaspoon cinnamon
⅛ teaspoon nutmeg
2 big handfuls of spinach
1 tablespoon chia seeds
1 teaspoon vanilla extract
1 cup water
Pinch of salt
Want more help? You can contact me for some 1:1 person-centred health coaching ❤️