Smooth Operator
The quickest way to 10-a-day
Blending and juicing are efficient ways of converting large amounts of plant food into easy-to-consume portions. But is it worth the effort?
Most people own a machine capable of pulverising a large volume of food into a juice or a smoothie. There is a large selection of these machines on the market. They range from small stick blenders to nutribullets to big cold press juicers. Whatever method you use, preparation and cleaning will take a good deal of time. In this post, I make the case that it is time well spent.
Benefits
One of the ways to stay healthy is to eat a lot of plant foods. Raw food is the most nutritious. It would be great if we could munch our way through large amounts of it. However, even with the best intentions, we rarely do. It's difficult to get 10-a-day (forget 5-a-day) without juicing or blending. As an example, a cup of carrot juice is equal to 5 cups of chopped carrots. That's a lot of chewing!
Many foods degrade on cooking. My Supergreen post details the powerful anti-cancer effects of sulforaphane obtained from cruciferous vegetables like broccoli. Raw broccoli can have up to 10 times more sulforaphane than cooked broccoli.
Juicing or blending reduces the size of the food particles and increases their surface area. As a result, more nutrients enter the bloodstream where they have the most benefit. This makes the food 'bioavailable'. This is particularly useful if someone is recovering from illness or has a poor appetite.
Perhaps you're not big into eating kale or broccoli. You know it's good for you but you don't like the texture, taste or smell. This is where a machine comes in handy. It’s a lot easier to drink a head of kale than to eat it!
Research
Research is overwhelming that eating more fruit and vegetables lowers our risk of disease, especially for conditions like heart disease, type 2 diabetes, cancer, and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Gut bacteria also benefit from juicing. A study in 2017 showed this. Twenty healthy adults consumed only fruit and vegetable juices for 3 days, followed by 14 days of their regular diet. The 3-day juice-based diet significantly increased the populations of “good” gut bacteria, including those associated with weight loss, increased opening of blood vessels through nitric oxide production, and other health benefits.
A positive result, from just 3 days of juicing!
Caution!
Juices also have some downsides.
They contain little or no fibre. Fibre is important for proper digestion and good health. Soluble fibre found in apples, citrus fruits, carrots, etc. dissolves in water and slows down digestion. This helps manage your blood sugar levels. Insoluble fibre which is found in plants like dark leafy vegetables, cauliflower and potatoes adds bulk to your stool and helps prevent constipation.
By eating fibre we are ensuring that our gut bacteria are well-fed to keep us in good health.
Bottom Line
Whole foods are wonderful and your first choice should be to eat as many as possible in their raw form. The next best thing is to juice or blend.
Juicing vegetables will give you an alkaline, refreshing drink that is a rich source of nutrition. It also counteracts acidic inflammation.
Smoothies are particularly useful when you want to increase your intake of fruit. Berries, bananas and avocados are poor juicing material but make excellent smoothies. They contain sugar, and while it is natural sugar, it can still raise blood glucose levels. For this reason, you need to keep healthy limits.
If you’re watching your weight, smoothies are more filling than juices, thanks to all those fibrous parts of the fruits and vegetables that trigger the “I’m full” signals from the stretch receptors in your stomach. One way to make smoothies more satiating is to add healthy fat, like avocado, nuts or seeds. The fat will slow down the absorption of the sugars in the fresh fruit, so you can stay full for longer.
Below, I have included a juice, a smoothie, and a shot. Enjoy!
#1 - Carrot Juice with Lemon & Ginger
This is the simplest and most refreshing juice I’ve ever made. My absolute favourite after Pattie’s Green Juice! It’s got just 4 ingredients and has a zesty taste. Great to quench your thirst.
Serves 1
Ingredients
2 carrots
2 apples
Slice of lemon (about ⅓ )
Thumb sized piece of ginger 2-3cm / 1"
Method
Blend everything together.
Notes
If you want to use your blender instead of a juicer, add a ½ cup of water to the blender and pour the blended contents through a strainer.
Carrot juice is loaded with Vitamin A and high in Vitamins C and K. It also contains plant compounds called carotenoids, which act as antioxidants.
#2 - Blueberry Banana Crunch Smoothie
This wholesome, nutritious smoothie is very satisfying and deliciously creamy. It is naturally sweetened with ripe banana and makes for a great breakfast or snack.
Serves 2
Ingredients
2 cups of berries (fresh or frozen)
2 apples
½ banana (ripe)
2 tablespoons mixed seeds (sunflower, chia, flax)
2 tablespoons natural yogurt (optional)
Method
Blend everything together. Add water if necessary to reach desired consistency.
Notes
The seeds are a great way to add plant-based protein and omega-3 fatty acids that the body can’t make itself. Seeds support heart health and brain function. Don’t blend the mixture for too long if you want to keep the crunchy texture.
If you want to leave out the yogurt, replace it with the other half of the banana. You can also use plant-based milk.
Bananas are a low-calorie, low-fat food. They’re high in Vitamin C, B6, Riboflavin, Folate, Potassium and Manganese.
Apples are rich in Vitamin C, K, B6, Boron, Potassium, and Pectin which helps to regulate blood sugar levels.
Berries are low in calories yet rich in antioxidants, vitamins and minerals - especially Vitamin C and Manganese.
#3 - Fiery Ginger Shot
This little shot packs a punch! Ginger is a natural anti-inflammatory and antioxidant that’s known to aid digestion and relieve nausea.
Serves 1
Ingredients
Thumb sized piece of ginger 2-3cm/1"
½ apple
Method
Pass the apple and the ginger through a juicer or blender.
Notes
Use as much ginger as you can tolerate to fire up the shot. You can use any kind of apple or replace it with a pear if you prefer.
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Disclaimer
This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.