RSSThe Healthiest Smoothie
September 16, 2008
300 days of the year, this is lunch, with a plate of steamed green vegetables. The other 65 days are a bit of a letdown, but you can’t be near a blender with your well-stocked kitchen all the time.
Sometimes, I see the food I eat through the eyes of my white-bread-and-Cheez-Whiz husband and I realize it’s funny. It looks like a chemistry experiment.
Oh well. I learned 10 years ago that I cannot eat what my family eats and look, feel, or think the way I want to. For some, that will just sound like too much extra cooking.
But that’s not the case. Mostly, it’s just more stuff in the fridge. Like everything else you set your mind to, everyone else will get used to it. Give them, and yourself, time to learn.
Ingredients Every Day
-1 banana, not too ripe (unless you love ripeness; I find them mushy, sweet, and have a higher glycemic load)
- 1/2c berries (straw, rasp, blue, mixed) (I buy the 2kg bags of frozen mixed berries, keep them in the freezer, and scoop the amount I want each day)
- ½ scoop natural protein powder (I use unflavored whey powder ; you could use soy protein powder too ; if you like the flavored ones, try to avoid real or fake sugar just because we don’t need more of either one)
- ½ tsp cinnamon
- 1-2 Tbsp psyllium fiber
- 2 Tbsp raw wheat germ
- 1 Tbsp fresh ground flax seed
- a few scrapes of lemon zest, maybe ¼-1/2 teaspoon
- 1c O.J. Not From Concentrate Extra Pulp (want to use milk? works fine) (use less if you like it thicker)
- 1/2c Pomegranate juice (I like the POM brand)
Ingredients Even Days
- 1 c. (or what looks like 1c.) chunks raw fresh pineapple
- 125g silken or soft plain tofu
Ingredients Odd Days
- 1 small (or half a large) mango, peeled and chunked (a steak knife will slice it off right to the stone)
- 1c plain 2% organic yogurt ( I like the taste of organic yogurt; it’s less watery, tastes more like a cream cheese/sour cream blend; I’ve also read that the live bacterial cultures are preserved better)
Ingredients When I Have Them
- ¼ c. fresh or frozen cranberries (buy the bags of fresh berries at Thanksgiving or Christmas for about $1.50 each; fire them into the freezer as is; use them all year)
- 1 Tbsp. extra virgin organic coconut oil (twice a week) ( set it in a warm place to liquefy and pour it into the blender while it’s running; otherwise, you’ll have little flakes of solid oil which will be esthetically not ideal)
Technique
Toss in blender. Buzz. Thank you very much, it was nothing.
An anti-oxidant bonanza, an anti-cancer festival, an anti-aging free-for-all.
Why Psyllium?
This powdery stuff comes from the husk of a seed. It contains both soluble fiber (like oat bran and legumes) to slow the rate at which sugar leaks into the bloodstream and so stabilizing insulin levels which is important for weight control and to lower cholesterol , and insoluble fiber (like AllBran) to promote regularity.
There’s some good info about it here.
You won’t even know it’s there.
Why freshly ground flax?
The excellent and important book, Cooking With Foods That Fight Cancer ( reviewed in the articles Book Review : Foods That Fight Cancer - One Book Everyone Must Read and Book Review : Cooking With Foods That Fight Cancer) contains an entire chapter on the wonders of flax seeds. They fight the types of cancers that are influenced by too much estrogen, breast cancer being the most familiar. Because they reduce inflammation, they have a general protective activity against many other cancers too.
It has to be ground flax seed to work its magic, and ground less than 2 weeks ago, and stored airtight in the fridge. I just grind a tablespoon as I need it. It’s much easier. My fridge is full of kale and Cheez Whiz.
I grind the flax seed in a Braun coffee grinder that is used only for that purpose. It works perfectly. It’s a little loud but you could pre-grind a week’s supply and keep it in the fridge. The coffee grinder comes in black also and costs about $20. You won’t be able to taste it. It adds a little grainy texture, as does the wheat germ but it’s a minor thing.
Your body is going to be so happy.
Comments
14 Responses to “The Healthiest Smoothie”
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A Greener Tea
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Does this keep you feeling full for 5-6 hours?
I’m lucky we do not have to store white bread and cheese Whiz in my house. I like your recipe but thought I might suggest that you keep the ground flax seed in a brown jar in the freezer. You can use it right from the freezer and from what I understand it stays fresher. I make a mix of flaxseed, almonds and sunflower seeds in my brown jar. There are two of us using this.
I am just going from eating healthy to a diet that is designed for my blood type which requires a few changes though I am in better shape than many. I have used Fiber One cereal for many years (it contains corn bran-first ingred, and wheat bran both no no’s for me). Fiber One is very high in fiber esp insoluble and I have scanned the shelves for a pure oat bran cereal or special
grain that I could substitute. I think I will try the psyllium seed instead since I do make a granola mix of oatmeal and pumpkin seed. It, also lives in the freezer and can be used directly from the freezer. All nuts can be used directly from the freezer.
Living in Florida all open packages of rice, oatmeal grains etc must hide in referigerator or freezer to keep the bugs out. Thats how i learned that a lot of things store well in the freezer.
Just curious what your reason is for the pineapple? Inflammation or other? Also, check out keffir-better for you than yogurt and comes in plain versions both regular and organic. It is very similar to yogurt. Our yogurt (esp Dannon) has become ridiculous and having spoken to Dannon directly I am not certain that their processing is not removing all the healthy benefits.
Billie,
I feel as full in a few hours as I do after eating any meal. It works out to about 2 large glasses. Along with a plate of greens of some sort, and a piece of dark chocolate, I actually feel quite full. I’m hungry by supper, but not ravenous. Green tea in the afternoon, or a glass of red wine, and I’m fine. It’s a pretty solid smoothie. People watching me “drink” it have asked me what I’m chewing on : )
Rosalie,
So this is interesting. Is there an advantage to keeping flax in the freezer, or is it just the convenience of pre-grinding a supply and then keeping it fresh? I grind it as I need it, but I don’t store the seeds in the freezer. I figure if they’re out on the floor in the store, what would I gain by freezing them? My freezer, well, it’s full of NoName ice cream (so I’m not tempted to get into it) , frozen fresh herbs, nuts, and Bill’s chicken wings.
I’m interested in the Keffir and have read some really good things. You’ve reminded to try it. I know I’ll like it.
The pineapple? No special reason, it just tastes good and provides diet variety. It does contain bromelain and there are various sources that discuss its health benefits. I’m not certain about the anti-inflam virtues of pineapple, though I do believe in the whole anti-inflam thing wholeheartedly, both inside and out.
At http://www.drweil.com, there’s a lot of good stuff about his version of this diet, like this page
http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet
It’ s very close to how I eat, minus a few of the supplements. I believe it is right on the money.
Hi Christine—I love your site and your info. How do you have the time to do the blog? Or i guess it keeps you sane. I love the smoothie. I forgot—what is the reason for the coconut oil? Do you have raw vegetables in the summer—-and what are your favorite steamed vegetables? I love the “Foods that Prevent Cancer” best explanation i have seen for the cancer process. I ordered their cookbook, too. I keep telling my friends about your info—-i’m trying not to be too much of a fanatic. I am a over 50 bellydancer with hypoglycemia so i have reasons to work out and eat well. I printed out Dr. Weils’s food pyramid. My husband eats very well( no Cheez Whiz)—but when his weight drops too low—-does anyone know what he should eat?
Hi, Taji,
The blog is a labour of love, and it truly is both ( a labour and a love).
I will tell you honestly that there are times (mostly when I’m tired) when I think “why would anyone care what I have to say about anything?” . I’m very honored to say that I receive many lovely comments like yours and it truly keeps me more motivated and inspired than anything else could.
As you say, it does give me some sanity…or at least some direction. I’m on this journey too, traveling the same path, making life all it can be, and reacting to the negativity that is out there.
The coconut oil is a controversial topic. The jury seems to me to be out. There are passionate believers (just google “coconut oil” and you’ll find lots on MCT’s, anti-viral and immune-boosting properties; testimonials and credentials abound) and adamant or cautious non-believers (like here :
http://www.drweil.com/drw/u/id/QAA316479) .
I don’t know the final answer, so I do use it but only about twice a week.
Favorite steamed vegetables? You know, I like anything except eggplant. Usually it’s broccoli, Brussel sprouts, red cabbage, Swiss chard, kale. I do eat yellow vegetables, but in lesser quantities because they’re starchy. I battle my weight just like most women do.
I’m glad you enjoyed the foods and cancer book. I found it simply exceptional. As you say, best explanation of cancer I’ve seen.
Regarding your husband, you know who I’d ask? Dr. John LaPuma. He’s fabulous, really. And there may be more to this than simply the addition of calories. An MD’s input seems like a sound idea to me. Go to http://www.chefmd.com and post a question. And sign up for his email recipes, they’re wonderful. I learn something new with the Health Tip that comes with each one.
Thanks again for your comment! It will put a smile on my face for the rest of the day.
Christine, I just LOVE receiving your blogs via email! I have a quick question…what brand of blender do you use? I want one that will really smooth out my smoothies.
The Oster I got 12 years ago as a wedding gift got sold in my garage sale because it left way too many ice chunks in my smoothies.
Thanks for your help and info!!! I am sooooooooooo glad I found you!
Hi, Lydia,
Great to hear from you! I’m very glad your time here is worthwhile.
: )
I use a Westinghouse blender at the moment, but I have to qualify that information with a few stories.
The first is that I know from blenders, or any other electrical appliance, because I have a veritable museum of them in my garage that no longer work. I blame this on my husband and this strange magnetic field he emanates. A wristwatch will stop within 3 days of being on his arm. You should see him witch for water. It’s spooky. And he can turn towards the North blindfolded in a dark tunnel. I’m grateful his effect doesn’t expand to include computers, at least not so I’ve noticed.
So, I’ve decided I don’t favor blenders where the collar and blade assembly at the bottom unscrews. They may be easier to clean but they’re not as strong. Having said that, I only buy the cheaper ones because everything eventually finds its way to the museum. I don’t spend more than $40 on a blender.
Also, I don’t put ice cubes in my smoothies. Swallowing very cold drinks is uncomfortable to me. On the rare occasion that I’ve made a daiquiri : ) , it crushes ice very smoothly and fast.
You can see it here. It just has 3 speeds because I do everything on High anyhow. I think I bought it at Zellers. So far, it’s been more durable than any of the others.
http://kitchen.manualsonline.com/manuals/mfg/westinghouse/wst2024ze.html
Gee Whiz Christine,
Have to admit, that I’ve been spending a lot of time with my Mom, as she recovers from hip surgery, & gosh, I finally lost my resolve, & bought some tex-mex cheez-whiz for my own fridge. Even my son, snorts in disgust, as I’m usually much more discerning about my food choices. In my defense, I only bought the small size.
That said, you’ve inspired me to get back to smoothies. I use hemp hearts for protein (available online from a producer in Western Canada at more reasonable prices) & I throw my flax seeds straight from the freezer into my Vita-mix. I know you prefer to buy inexpensive blenders, but I’ve had my Vita-mix for 8 yrs & absolutely wouldn’t be without it. I truly think it worth the investment.
Cheers,
Gail from South Surrey, near the “west beach”.
Hi, Gail,
Any appliance that’s survived 8 years is well worth it!
I never thought of just putting the flax seed directly into the blender, instead of pre-grinding them in the coffee grinder. It seems so sensible and it would save a step. I’m going to try a few and see if they come out ground or whole.
Hemp hearts is a new one for me. Why hemp hearts?
Hi Christine,
The hemp hearts were something I had come across but dismissed as faddish & ridiculously priced at my local source, but a cousin visiting my Mom, got the ol’ ‘word of mouth’ talk from the next door neighbour, so, of course, I had to give them a go.
Supposedly, hemp hearts contain more required amino acids(proteins) than milk, eggs or meat; are more digestible than soy; more Omega 3 than fish & are suitable for those unable to eat gluten, sugar, milk, nuts & meat.
Can’t say I’ve had anything miraculous happen, but I love the nutty taste & they’ve become a staple part of my morning routine, whether I’m having a smoothie or cereal.
Great site, first time here. I agree there is nothing better than a smoothie. I try to have one every morning for breakfast. To me there is nothing better. I love to experiment with flavors. Yum!
Hi, Diva,
Aren’t smoothies the best? I get mine half-ready in the AM so the fruit’s not all frozen at lunch and I look forward to it all morning. The recipe is a work in progress. Lately I’m adding kiwi a lot. It’s fab.
Hi Christine!
I’m sorry I didn’t catch this sooner — I didn’t realize you were a smoothie person! I LOVE smoothies — I frequently have them on the weekends for breakfast/lunch. I even bought a 2.5 horsepower blender because I killed two less-powered blenders. I hope you’ll post more recipes! How do you manage to find the time to make smoothies on weekday mornings though? I always plan to make them and then end up running out of time
Regards,
Emily
Emily,
My garage is a broken blender museum. I have done exactly the same as you! One victim was my doing because I absent-mindedly dropped the mango pit INTO the blender. Snapped a blade right off. Too bad too, it was my favorite blender of them all.
I know what you mean about the time to assemble all those ingredients. Since very cold drinks hurt my throat, I pre-place all the ingredients in the blender with the frozen berries at breakfast time. That seems to keep it all cold enough it all stays fresh. At noon, I just buzz it and drink. I could never manage it otherwise.
Glad you enjoy the recipes. I know they’re a bit rugged for folks used to processed food but once you get used to the health additives and the extra “texture”, it’s really quite good!