GOOD VIBES HUNTRESS

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SUMMERY SMOOTHIE

Category: AIP

Good Vibes Huntress

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I have to admit I’m not a huge fan of juicing. Though smoothies, those are an entirely different matter. Even if your juice was made of the most organic and healthy ingredients, it won’t provide your body with as much good stuff as a smoothie will. When you drink juice only, you basically drink just sugar with water. Whereas a smoothie contains the whole plant, including all its vitamins, minerals and antioxidants, as well as its fibre, which is important for good digestion. Plus we usually add other goodies in smoothies, too.

Now you may think: It’s super easy to make a smoothie (it is!), so why do I need a recipe? Because I want you to start mixing the healthiest smoothies ever! Just follow these five simple rules:

  • Use more veggies than fruit.

  • Always use some leafy greens.

  • Always use some berries.

  • When picking second type of fruit, use as bright colours as possible.

  • Add healthy fat.

 

If you follow these rules, your smoothies will be designed to the maximum healing capacity. Here’s why.

 

More veggies than fruit.

Both fruit and veggies contain a huge amount of vitamins, minerals, antioxidants (and enzymes, if consumed raw). To use more veggies than fruit is important because it will make sure your sugar intake stays low. Adding too much sugar in your diet is problematic in relation to insulin spikes and insulin resistance, as well as possible fructose malabsorption. So in addition to leafy greens (see below), you can use broccoli, carrot, celeriac, celery stalk, courgette, cucumber, fennel, radishes. And I’m sure you’ll come up with loads more.

 

Use at least one type of leafy greens.

Leafy greens are full of vitamins and minerals. They are a magnificent source of B vitamins (especially folate), as well as vitamins A, C and K. Terry Wahls explains in great detail why leafy greens are so important. In fact, she asks people to consume at least 3 tightly packed cups of leafy greens a day. Someone can do that eating a mega huge salad for dinner, others may add more leafy greens in their smoothies! What can we use then? Arugula, beet greens, bok choy, chard, collard greens, dandelion greens, all kinds of kale and lettuce, mustard greens, parsley or spinach. There’s one interesting fact: The darker the colour of the leaves, the more benefit for our body. I’ll also add herbs into this category (think basil or mint), as well as dried seaweed.

 

Always use berries, then choose the brightest colours.

When choosing your fruit ingredients, always start with berries. They are your best choice for two reasons. Firstly, they generally contain lower amounts of sugar than other types of fruit. Secondly, the deeper the colour of the fruit, the more antioxidants and other beneficial substances it contains, like carotenoids and polyphenols. (The colour applies to the flesh of the fruit, not just its skin.) You can choose from blueberries, cranberries, gooseberries, raspberries, strawberries, or red- and blackcurrants. I’ll also add cherries to this group. (No, they are not officially berries, but they’re very colourful, which makes them a great candidate for this group, too.)

If you decide to add a second type of fruit into your smoothie, make sure you still use the brightest colours (of flesh, not skin) possible. The brighter the colour, the more micronutrients in the fruit.

 

Don’t forget to add some healthy fat.

There are many reasons to start adding more healthy fats into our diets. One of them is that when we eat more fat and protein, we feel fuller sooner and don’t consume too many carbs (and we don’t have to deal with insulin spikes). Keep in mind that it’s overconsumption of carbs (not fat) that contributes to diseases like obesity, cardiovascular diseases, or depression. You can find out more about fats versus sugar in JJ Virgin’s book The Sugar Impact Diet. Another reason to add more fat may be that our brain consists of up to 60% fat. So if you want it to work better, go for more (healthy) fat! You can add coconut oil, full fat coconut milk (that’s what I’ve used in this recipe), or clarified butter (ghee) or a quality nut butter. Note: The two latter ingredients are not allowed on the autoimmune protocol due to casein in dairy and phytates in nuts.

BLUEBERRY FACTS

- boosts immune system

- helps cure Alzheimer's disease

- aids in strengthening cardiac muscles

- beneficial in preventing and curing cancer

- reduces risk of osteoporosis and hair loss

- helps prevent signs of aging

- aids in preventing dementia

- aids in preventing urinary tract infection

- improves digestion and provides relief from constipation

- reduces risk of macular degeneration, cataracts

  and myopia

Good Vibes Huntress

Macro*:

Fibre - 10%

Carbohydrate - 5%

Calories - 3%

Protein - 1%

Minerals*:

Mn - 17%

Cu - 3%

Fe - 2%

K - 2%

Vitamins*:

Vitamin K - 24%

Vitamin C - 16%

Vitamin B6 - 3%

Vitamin E - 3%

*Recommended daily value per 100g.

Summery smoothie

(AIP)

Good Vibes Huntress

Ingredients:

 

1 1/2 cup blueberries

1 kiwi

4-5 leaves of a leafy green vegetable

1/8 fennel

2 celery stalks

1 cup chilled full-fat coconut milk

3 fresh mint leaves

(water/ice)

 

 

​​Instructions:

1. Wash and chop fruits and veggies.

2. Purée all ingredients in a mixer or blender.

3. Serve chilled (and store in the fridge if there are leftovers).

More tips:

If you like your smoothies sweeter, you can add more fruit (banana, pear etc.), or a spoon of honey.

 

There are loads of tips in the article above, so I’ll add only this: If you find your smoothie too solid, add some water or ice!

Good Vibes Huntress

Enjoy!

Good Vibes Huntress

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