Thank you to Rebecca Kane, The Raw Foods Coach and Writer, for the following information, hints and recipes on how to make the best most nutritious smoothies! Barry and I add to our smoothies – 1 tbs ea of flaxseeds, hemp seeds, sesame seeds and chia seeds for protein, omega 3, 6 and 9 and greater energy boost and nutrition. I have a green smoothie every morning – and sometimes another one mid afternoon if I am home or even for dinner for dessert!
Here is Rebecca’s great article:-
YOUR QUICK START GUIDE TO SMOOTHIES
Smoothies are made with the whole fruit and vegetable and as a result they contain fibre. A smoothie is the equivalent of eating the whole fruit, however more nutrients are made available because the fibres in the fruit and vegetables are broken down, making the nutrients more accessible for your body.
Green is the key for a nutritious and cleansing smoothie as green vegetables, especially
green leafy vegetables, contain lots of chlorophyll which is incredibly effective in cleansing our bodies. Chlorophyll can help make our bodies strong, detoxify the liver and can purify and help to rebuild our blood cells.
Increased consumption of fruit and vegetables – Especially GREENS
Green smoothies provide easily available nutrition, vitamins, minerals, healthy
carbohydrates, and fibre. They are a quick and convenient way to get your vegetables,
especially your greens without tasting them. Fruit can mask the ‘green’ flavour so even
though all you taste is fruit such as pineapple, mango, banana, or strawberry, you are
consuming a healthy dose of spinach, carrots, tomatoes and any other vegetable that
you put in.
Easier digestion and nutrient assimilation
Blending fruits and vegetables breaks down the cells of plants and improves digestibility. It unlocks the nutrients and maximizes their availability to your body more than chewing any salad could. Smoothies are quicker and more convenient than preparing and thoroughly chewing a salad, especially when you are on the go.
Smoothies provide a boost of vitamins, minerals, antioxidants and other nutrients to the
body, without causing strain on the digestive system. Since you are eating natural, whole foods in the most optimum form for you to be able to digest, you will have more energy to get other things done and enjoy your day.
Mental Clarity and Focus
When you clean up your diet and add healthier foods, comes greater
mental clarity and focus. Why not try a green smoothie for breakfast to
give you the perfect start to your day?
Reduce your cravings
Green smoothies often reduce cravings for junk foods, unhealthy sweets, salt and fats.
You will find that after regularly including a green smoothie into your day, you will crave
healthier foods such as fruits, vegetables and greens.
You can add more fruits and vegetables to your daily diet.
Green smoothies are a quick and easy way to consume fruit or vegetables, especially if
you find it hard to chew raw fruits and vegetables. It’s also a tasty and fun way to get more fruits and vegetables into your diet.
The best piece of equipment for making smoothies is a
blender. Any blender will mix fruit and vegetables together
to make a smoothie. However, choosing a high powered
blender with a motor with 500 watts or more, will add
more variety to your creations. They can easily handle
frozen fruit, berries and ice and will liquefy a variety of
ingredients to make a creamy, flavourful smoothies,
soups and blended salads.
You could use a food processor to make a smoothie,
but the result will be less smooth. For the best result
process your produce, before adding in your liquid.
This hand held device is not as efficient as the other options and best suited for soft fruit
smoothies. You will need a deep bowl or jug for mixing.
The 3 steps to the perfect delicious green smoothie are:
1. Choose a base ingredient
For a thick, creamy green smoothie use fruits such as:
2. Choose an additional flavour
Decide if you want an additional flavour to your base ingredient and your greens.
You could use a variety of combinations to include:
You could also try some herbs and spices such as:
3. Add your delicious greens
Greens are fabulous, if not essential, to include in your smoothies, this is because
they are packed full of nutrients and will definitely help to increase your shine. The
flavour of the fruit can mask the ‘green’ taste if it’s not one you are used to.
Greens you can add to your smoothie include:
Baby Leaf Spinach
Add to your blender and blend until smooth. I normally use water to blend my
smoothie; however you could use coconut water, fresh fruit juice such as apple or orange
Use more liquid for a ‘thinner’ smoothie or less for a thicker, creamier smoothie.
Very Berry Blast
This is a really quick recipe that is bursting with delicious goodness.
Perfect at any time of the day – especially good if you’re in the mood for something
creamy and sweet.
1 cup of strawberries
1 cup of blueberries
1/2 cup of water – or for desired
Place all ingredients in the blender and blend until smooth.
Add more water if the consistency is too thick or additional banana if not thick enough.
Add in some greens, such as spinach or romaine lettuce, to increase the goodness of this smoothie – you won’t even know they’re there!
This green smoothie is so delicious; I think it has a
toffee like flavour to it.
Green smoothies really are the ultimate fast food,
perfect any time of the day, delicious and so very
good for you – what else could you ask for?
2 fresh figs
Large handful of baby leaf spinach
1/2 cup of water – or enough for desired
Put all ingredients in the blender and blend until smooth.
This smoothie is a really gorgeous green colour, but don’t be put off as it tastes really
sweet and not green at all…
Add additional fig for an even richer flavour or try using frozen bananas for a smoothie
that is more like a dessert.
Raspberry and Chocolate Pudding
This recipe is perfect for when you want to feel really indulgent
1 cup of raspberries
Large handful of rocket
1-2 Tbsp of cacao or carob powder
Place the ingredients in the blender and blend until smooth
The rocket not only provides an excellent source of goodness to the recipe, but the
peppery nature of the green makes a delicious addition to the pudding which works
surprising well, creating a very tasty recipe with a kick.
If you use frozen raspberries it will have a creamier, more frozen pudding, texture
Pear and Watercress Soup
Here’s another simple and very tasty way to increase your intake of greens. In fact this is my favourite soup recipe. To make this delicious soup, you will need:
2 cups of watercress
1 cup of water – depending on desired consistency
Place all fresh ingredients in the blender and blend…
Helps to know
If you want a more creamy consistency add 1/2 an avocado or a small amount of cold
You can change the flavour by either adding a few nuts – walnuts work well or add a
sprinkle of cinnamon or nutmeg.
If you fancy a warm soup there are three ways to heat the soup without cooking:
Use warm water in the recipe
Serve in a warm bowl -I find that just by wrapping my hands around a warm bowl
instantly makes me feel warmer
If you have a high speed blender, such as a vita mix, you can leave it running on
high for several minutes.
Here are some of my favourite tips for creating smoothies:
Use fruit and vegetables that are in peak condition
Wash your fruit and vegetables before use
Prepare your fruit and vegetables just before you need them. Some nutrients start to
breakdown when you cut into the produce, and some can start to discolour quickly
Use organic produce when possible
Try and use seasonal fruits and vegetables to take the benefits of the best prices
Remove the hard pits from fruits such as peach, cherries and nectarine before
blending, most small seeds are fine
Dark vegetables can have strong flavours. If this is a taste that you are not used to,
dilute your smoothie with sweeter fruit such as apples
Fresh ripe fruit should be sweet enough, but you could add a little extra honey or
agave syrup if you wanted them sweeter
Keep berries and chopped soft fruit such as bananas, peaches and apricots in the
freezer, so that you can make iced smoothies
Smoothies tend to be quite thick, but it is easy to change their consistency. Add
more banana or frozen fruit to thicken and more water or fruit juice to make it
Drink your smoothie as soon as possible after blending to prevent any loss of
If you are going to store your smoothie to consume later, store it in the fridge.
Smoothies may separate on standing, so stir before drinking.
You can carry your smoothie to work in an insulated flask, such as a thermos flask,
so that you can have a delicious smoothie to snack on throughout the day
Leave your blender set up on your kitchen work top. It will remind you to get blending
and is a lot more convenient than having to bring it out of a cupboard each time you
want to create a delicious and refreshing smoothie.
Frequently Asked Questions
Do I have to put greens in my smoothies?
You don’t have to, but I highly recommend that
you do! Greens are full of vitamins and minerals.
They are also rich in chlorophyll and antioxidants.
Most people do not eat enough leafy greens, so
blending them with fruit in a smoothie is the best
way to sneak more greens into your diet.
If adding leafy greens to your smoothie just
seems too bizarre, start by just adding a small
handful of fresh baby spinach to a fruit smoothie.
You won’t even taste it! Once you’ve tried this,
add another small handful and work up to 2
handfuls of leafy greens per smoothie. Before
long, you’ll be experimenting with more greens!
How long will my smoothie stay fresh after I
Your smoothie should stay fresh in the refrigerator
for up to 24 hours. However, your smoothie will
begin lose some of its nutrients as it sits in the
fridge. It will also not taste as fantastic as when
it was first made and separation may occur.
Smoothies are the ultimate fast food. They only take a few minutes to blend up in the
morning. You can store leftovers in the fridge for drinking later. You can also make it the
evening before and have it ready for you to grab the next morning before you go off to
Can I use frozen fruit in a smoothie?
Although freezing does destroy some of the nutrients, it is not really enough to worry
about, especially if you are eating plenty of fresh, ripe, non-frozen raw foods.
Which is better – a green smoothie or a green juice?
Both blending and juicing are a great part of a healthy diet and lifestyle and both are
beneficial. Green juices and green smoothies are both nutrient-rich beverages but juices
don’t contain the fibre that smoothies do.
Can I mix both fruits and vegetables in my smoothie?
As always, there are varying philosophies about food combining. I do combine fruits and
vegetables and that works for me.
Most natural health experts agree that blending fruit and leafy greens is healthy and
beneficial. Where they disagree is on blending other vegetables with fruit, or blending
non-sweet fruit like tomatoes with sweet fruit.
I suggest trying out combinations that you fancy and seeing how your body reacts and
then amend your smoothie if necessary. Most importantly I recommend experimenting
and find out what works for you and your unique body and be aware that this will change over time. Shine on Raw was created by passionate raw and living foods expert Rebecca Kane after seeing dramatic changes with her health from taking on a raw food diet.
Coaching people for over 10 years, Rebecca has helped hundreds of women transform their lives, overcoming obstacles and their challenges. Rebecca continues to inspire women to find their true passion and purpose. Using her four cornerstones of success roadmap which covers:
1. Your expression
2. Your friendships
3. Your food – with a specific emphasis on raw and living foods
4. Your environment
Shine on Raw offers easy and delicious recipes, coaching programs and free
teleseminars so there is something for those who are curious, serious and on a mission
about incorporating more raw foods into their diet and feeling the benefits that this way of eating brings.
For more information contact her on Rebecca@shineonraw.com or keep updated with
news, developments and resources at www.shineonraw.com