The Thing About Green Smoothies

There have been a few articles around the health traps lately about how The Green Smoothie might not be so good for you, there are references to TCM (Traditional Chinese Medicine) which suggests they can be dampening on the system and Ayurveda which says it is not good for certain dosha types. Everyone is different, so you may be perfectly fine chugging back the green goodness every day, and carry on if you are, but if you think that it isn't quite working for your constitution then read on!

I know it makes it really confusing when you’ve been told that The Green Smoothie is the hottest thing in health and everyone should be doing it, only to be told, well maybe it’s not so great after all. The last thing I'd want is for that to put you off and back onto less healthy options to start your day!  Having adapted and adjusted my smoothie routine over 20 years, I’d like to give you my take on this from a more practical perspective.

Let me explain what happens when you drink one.

First and foremost , fruit is really designed to be eaten on it’s own. Blending it with green plants which are high in cellulose and slower to digest means the fruit will sit around in your stomach fermenting rather than in your guts, helping feed the good bugs down there and releasing all their valuable nutrients. It’s also the best way for the simple sugars in fruits to be absorbed.  Indigestion is often caused by the inclusion of fruit with a meal. It means you’ll get an uncomfortably full feeling for some hours, and whilst some people think this would be a benefit, it’s really not, you need the fruit out of the stomach, it’s designed to be a ‘quick exit’ food, meaning it leaves the stomach and does it’s work in the gut and then leaves, so don’t hold it up is the rule. Blending breaks down the cellulose in greens to a point (especially if you have a high speed blender)  but it still takes a bit longer than the fruit to digest.

Secondly, assuming you have the requisite blend of frozen berries, bananas and some green leaves, depending on your constitution you’re taking in a very cold meal first thing in the day, which can be quite taxing on the digestive system as you’re needing a fair bit of energy to warm that up.

I thaw anything I plan on using the night before and I will add a little warm water as well, I drink my smoothie at room temperature or just a little cooler and I add warming things like turmeric and ginger to the juice I use as a base (more on that shortly!).

Wait, I hear you say, what about the greens then?

Juice them!!! Green juice is the most potent superfood combo imaginable!  I would juice the equivalent of two large salad bowls of greens in one go. I would never sit down and eat that and I would struggle all day to digest it if I did. We want the concentrated goodness out of the greens but all that cellulose is going to tax our tummies. By juicing, we release all the precious chlorophyll and other goodness that is really going to nourish our blood, alkalanise our bodies and enrich us with loads of concentrated vitamins and minerals. Chlorophyll has an identical chemical make up to human blood, it just has magnesium in the centre instead of iron, so it’s just brilliantly assimilated the minute we drink it, through the porous mucosal tissue in our mouths and then through every cell in our bodies as we gulp it down. Because it’s liquid it gets straight to work, no fibre holding it up. Work your tastebuds up to having no fruit at all in your juice, start with an apple and reduce it down. Add a squeeze of lemon at the very end after you’ve removed all the pulp (if you plan to put it in your compost or feed the chooks, you don’t want citrus in your pulp) Lemon juice helps you absorb all the nutrients.

Don’t have a juicer? Don't stress! Check out my easy peasy juicing method with a blender and juicing bag on this post here: http://rawambitiongoddess.blogspot.com.au/2013/12/0-0-1-517-2953-noodle-creative.html 

Hang on, did you just make fibre sound bad?

Fibre is great and you  should still eat salads , but here, I’m talking about getting a  large amount of nutrition into your system really fast, more than you could comfortably eat. I promise you, if you give yourself a green juice first thing each day, you will be bouncing off the walls with energy!

Can I add green juice to my smoothie if I don’t like the taste?

Yes! because you’ve removed the cellulose, you won’t slow down the fruit’s digestion, so you can still have a ‘green’ smoothie by using the green juice as your liquid and adding in your room temperature fruit. Also great to add in some Udo’s oil or Hemp oil, a little fat helps you absorb some of the fat soluble nutrients.  Blend away!

What else can I add?

Whatever feels right for your body! So if you want to use a raw protein powder or some super foods like spirulina, go right ahead, just vary to dosage according to what feels good. 

***A little note: EVERYONE is different, I know people who can take it icy cold and have no issues, who blend anything and everything and rock on, these notes are to help explain how certain foods work, some people with more sensitive constitutions will really benefit from evaluating what they're doing, don't just blithely follow the leader if you don't feel fantastic! 

Coffee - Do You REALLY need it?

For most people, coffee is a ritual, a chance to ease into the day with a hot cuppa right? Wait, I’m having a vision of someone frantically racing around getting themselves ready for work and grabbing a quick sip as they run out the door, or collecting one as they get off the train and enter the hustle and bustle of the working day. OK, so the weekend coffee, perusing the paper may be the relaxating ritual I’m thinking of!

Many people say they can’t start the day sans caffeine, I’d argue that there’s a certain comfort in an old habit and perhaps, if you delve a little deeper into how that morning brew affects your day, you might be given to reconsidering:

1.  You might have heard this before (probably from me!) that you want to alkalinise your body as much as possible, sure, your body does a pretty good job to regulate pH, but your diet certainly affects it. Coffee is VERY acidic. First thing in the morning when you really want to be alkalising is probably THE worst time to be chugging back the brown stuff. Oh, and Decaffeinated Coffee is just as bad as and even more acidic than regular coffee.
2.  The high does not last. MANY people who say they can’t start the day without a coffee have woken up with low energy , in need of an instant pick-me-up . The trouble with pick-me-ups is that pretty soon, they drop you down again. You’re living on borrowed energy that you’ll probably need to pay back later…with more coffee.
3.  Depleting vitamins and minerals. The acidity of coffee can take calcium from our vital stores and it can also seriously reduce iron absorption. Then there’s depletion of B vitamins which are kind of useful for managing our energy levels.
4.    What happens to your brain when you drink coffee? You release stress hormones like epinephrine, cortisol, norepinephrine and glucocorticoids. These make you feel ‘wired’ and this might feel great initially but later you’re prone to experience tension and anxiety. You can see why coffee is not good for Type A personalities who fire their adrenals a little much already! (yes, I am a type A!)
5.   Caffeine is strongly linked to depression. Your brain doesn’t produce enough happy chemicals because you’re killing neurotransmitters. Depression sufferers often lack the ‘feel good’ hormone serotonin. Guess what? Caffeine is suppresses serotonin,
6.  Coffee is the most heavily sprayed food crop on the planet, I kid you not! There is no other plant that has a higher toxicity of pesticides than coffee. Studies have shown over a thousand chemicals in coffee – and crop workers are getting pretty sick of it, literally.

 So ok, I’m the harbinger of doom and gloom and have crapped all over your morning routine, but let’s look at some options if you’re keen to try reducing your reliance on the brown goo:

 If it’s the ritual you need:

Try Teecino http://www.teeccino.com.au I’ve had good feedback on this product, Dandelion Tea is also great if you like a good strong brew, if you’d like to try easing back on the caffeine and taking it in a healthier form, try Green Tea or even a cup of regular tea will reduce your intake subantially. Try a Chai Latte or a hot chocolate if it’s the creamy, filling aspect you crave.

If it’s a long term energy improvement and the ability to get out of the house pumped and ready for the WHOLE day, then try really alklanising your body first thing with a glass of warm water and lemon followed by a green juice.

Then here’s the piece de resistance, I promise you if you start the day with this baby (after your juice) you will have energy to burn, and burn, and burn.

The secret ingredient? Raw Cacao. Many people mistakenly think chocolate contains caffeine. It actually contains Theobromine, which has a similar chemical structure but is metabolised differently and provides a milder, longer lasting energy boost. It’s still not a great thing to have too much of, but if you’re trying to ease yourself off caffeine, it’s a good alternative.  It also contains Phenethylamine (PEA) which is usually missing in roasted cocoa beans as it’s heat sensitive, PEA is a chemical produced by the adrenals when we fall in love or feel deeply moved by something, (I feel deeply moved by chocolate!) it’s also very important in increasing alertness.

Cacao is bursting with antioxidants and minerals, many of which are again destroyed when the beans are roasted, hence you should only ever use RAW CACAO products. So, give this baby a whirl while you try and climb down the coffee dependence ladder, even if you don’t consider yourself dependent, try stopping for a week and see how you feel, you might be surprised how much it affects you without realising.

Cacao Coffee Kicker Smoothie

2 Cups Almond Milk

2 super ripe bananas

2 tablespoons Raw Cacao powder (reducing over a week or two)

¼ tsp Vanilla Powder

1 tablespoon Maca Powder*

2 tablespoons LSA powder

*Maca powder comes from the root of the plant and is full of vitamins, minerals, potassium and plant sterols. It is great for balancing hormones, delivering energy and stamina.

Rawsome Pasta Marinara!

If you're after something filling, fresh and tasty, this is the perfect dish and a great way to use up Zucchini in the Autumn. Kids love helping make the noodles too!

Pasta Marinara

For the pasta:

Spiralise* 4 Zucchini (ratio is about 1 Zucchini per person or more depending on appetite), toss in a little Salt and Olive Oil and set aside.

For the sauce:

1½ Cups Sun Dried Tomatoes (soaked for 1-2 hours)

4 Large Fresh Tomatoes

1 Clove of Garlic

¼ Red Onion

1 Cup of Fresh Basil Leaves

1 Tablespoon fresh Oregano

½ Cup Flat Leaf Parsley

½ teaspoon Chipotle Pepper

2 Tablespoons Olive Oil

1 Tablespoon Coconut Nectar

A splash of Red Wine Vinegar

Salt and pepper to taste

Method:

1)  Blend all the sauce ingredients.

2)  Remove any excess water from the Zucchini and arrange on serving plates.

3)  Top with sauce.

Notes:

·       You can add ‘Parmesan’ cheese to this dish, and also a few Olives are a nice touch.

·       If you’re in a real hurry, you can add a Tablespoon or two of Italian Herbs to replace the fresh, but fresh really is best!

‘Parmesan’

2 Cups of Pine Nuts

½ cup Water

1tsp Olive Oil

1 tablespoon Sea Salt

2 tablespoons Lemon Juice

2 tablespoons Nutritional Yeast

Process all ingredients in a food processor. Spread across a dehydrator sheet or baking paper in a thin layer (around 2-3mm). Dehydrate till firm- about 12 hours. Turn over onto another tray or fresh baking paper and dehydrate a further 24 hours. Remove, cool and break into shards. Store in an airtight container in the fridge. This stuff lasts forever and is a great additional any salad, pizza, you name it!

 * You can buy a spiraliser at most kitchen stores, there are many varieties, you can also buy online http://www.therawfoodstore.com.au/products/gefu-spirelli-duo-spiral-slicer , mine is a bigger model with a handle which I prefer for doing bulk loads, you can also just buy a veggie peeler with small teeth in it. If you like the thicker 'fettucine' ribbons, a veggie peeler will do that just fine too! 

Rawsome Chocomint Cheesecake!

If you've a garden that grows mint like a weed in summer, get a hold of some for this refreshingly decadent  dessert! 

For the crust:

1 Cup Macadamias

½ cup Sprouted and Dried Buckwheat (you can substitute with Buckwheaties or more nuts)

½ Cup Coconut Crunch

¼ teaspoon Vanilla Sea Salt (or plain salt if preferred)

¼ teaspoon of Vanilla Bean Powder

1 Cup Dried Coconut

2 teaspoons Cacao Powder

1 Cup of Medjool Dates (stones removed)

1 teaspoon Coconut Oil (does not need to be melted)

For the mint filling:

3 Cups soaked Cashews

2 Cups Almond Milk (you can vary this depending on consistency) 

¼ Cup Lemon Juice

¼ teaspoon Vanilla Bean Powder

1 teaspoon Vanilla Extract

3 Cups of Fresh Mint Leaves

10-20 drops of Food Grade Peppermint Oil (I use DoTerra)

2 teaspoons AFA powder or Spirulina (make sure it’s a low odour one)

1 Cup Coconut Nectar

1 Cup Coconut Oil (melted)

1 Tablespoon Lecithin (melt this in with the coconut oil) – you don’t have to use lecithin but it helps bind everything a little.

For the chocolate filling:

4 Tablespoons Cacao Powder

1 Tablespoon Coconut Nectar

1 Tablespoon Vanilla Extract

Method:

Crust:

1)     Take a 10 inch spring form cake tin and grease the bottom slightly with Coconut Oil or line it with baking paper (just be careful that there are no creases if you take this option) you can also use plastic wrap.

2)     Blend the nuts first, then add the other dry ingredients. With the food processor going, slowly add the dates through the feeder tube until the crust starts to rise up the sides of the bowl, stop and scrape this down, and continue, add the Coconut Oil in here as well. 

3)     Gently press the base into place, it should be a little sticky but pliable. Once you have covered the base of the pan evenly, pop it in the freezer while you make the topping.

Mint Filling:

4)     Add all the ingredients to a blender (not food processor!), Coconut Oil and Lecithin. Blend till smooth and creamy, slowly add the Coconut Oil and Lecithin.

5)     Now take your pan from the freezer and pour in about ¾ of your mixture.

Chocolate Filling:

6)     Take the remaining mixture and add the Cacao Powder, Nectar and Vanilla and blend

7)     Pour the mixture into the pan, moving the jug around so as to distribute it evenly. You should feel that the majority of the chocolate mixture has gone deep into the original layer. Then take a chopstick and quickly swirl it around to create a nice effect.

8)     Return to the freezer for 1-2 hours to set, or overnight, then pop in the fridge for an hour or so before serving.

9)     Top with grated Chocolate. Thereafter it can stay in the fridge for up to a week (if you have a padlock.)

Notes:

·       Because the liquid portion can vary in flavour consistency (Almond/Coconut) check your filling for flavour very often. The best thing to add is in fact salt, not sugar, so try a pinch first to see if that works.

·       You can experiment with any nuts you like for the crust but I don’t recommend more than ½ cup of Coconut Crunch or 1 cup of Buckwheaties.