Summer is on its way and it’s a great time to get into smoothies!
For the last few months I have really been enjoying my morning smoothies. In the interests of keeping my liver happy and giving it a little detox, I have been staying away from cow’s milk and other dairy products and have embraced the many other varieties of ‘milk’ that we have readily available. Long-life packaged Rice, Almond and Oat milks are all available from Coles and Woolworths. Oat milk lasts longer than the others so I choose to use this one for my cereals and smoothies, but I like the taste of all of them.
In the interests of being prepared, I tried chopping my fruit and vegie smoothie concoctions for the working week and keeping them in containers in the fridge. I also tried keeping them in the freezer but that really taxed my blender, and even though it was bought new this year, it died last week and I am suffering withdrawals not having my morning nutrient boost and pick-me-up. It really makes me feel alive and juiced-up, so to speak!
Ok, so back to the matter at hand, is it really good to prepare fruits and vegetables ahead of time for smoothies? Well, I wasn’t sure, so I asked a new found acquaintance Tess Masters a.k.a. ‘The Blender Girl’ http://www.healthyblenderrecipes.com/ and with a name like that, I knew she was the right person to ask! Please see below for a list of my other resources for the following information.
So should we cut fruits and vegies in advance? No, not if you want to prevent oxidation and nutrient depletion. Nutrient loss doesn't occur immediately and generally it affects fruits faster than vegetables. Cut and refrigerated fruits lose from 10 to 25 percent of vitamin C and carotenoids (antioxidants that are related to vitamin A) in about five or six days, although some fruits and veggies keep better than others. If you do prepare your fruits and vegetables in advance, it is suggested to use freshly cut fruits within two or three days, and freshly cut vegetables within four or five days.
For maximum freshness and nutritional value, fruits and vegies require storing at different temperatures, see the table below.
And what about my idea of blending the smoothie then storing it in the freezer for later use? Yes, you can do that (if you have a whizz-bang blender!), but this may affect the flavor depending on the ingredients you have used.
Tess show’s you on her website in what order you add your ingredients into the blender for maximum effectiveness. Now I know I was doing it all wrong, I used to add water last. You’ll also find heaps of recipes for not only smoothies, but raw, vegan, gluten free, nut free, soy free, dairy free and lots more on her website!
Here are a few of my favorite smoothie concoctions:
Go Go Green
· ½ Lemon Juice
· ¼ Cucumber (skin on)
· 1 x Green Apple (skin on)
· 1/3 Celery
· Protein Powder
Berry Nice Smoothie
· 1 x Red Apple (skin on)
· 4 Strawberries (big ones)
Here’s some more information on what you can include in your green smoothie.
I’ve been meaning to try my smoothie recipes with some avocado or chia oil or some type of other good fats. And I will once I get my new Vitamix! I bit the bullet and decided to invest in a Vitamix. After all, they have a 7 year full warrantee! A Vitamix retails at around $995.00 but Rawblend is selling them at $795 and this includes GST and postage in Australia. I can’t wait to get mine!
What I didn’t know about a Vitamix blender is that you can make hot soups and ice-creams in it as well! I can’t wait to try these techniques out.
Well, I hope this blog has given you a few things to think about and a few websites to check out. There’s always something more to learn and I love sharing information that will hopefully benefit you or inspire you to try something new.
A big shout-out to all of you with competitions coming up! I hope your comp progress is coming along as planned and look forward to seeing all the fabulous physiques you have worked so hard for!
Hugs and smiles,
· Thanks to ‘Homesteading Self Sufficiency Survival’ https://www.facebook.com/HomesteadingSelfSufficiencySurvival for the detox picture.
· Thanks to Tess Masters ‘The Blender Girl’ https://www.facebook.com/healthyblenderrecipes for her invaluable advice on preparing ingredients for smoothies.
· Thanks to http://www.rawblend.com.au/ for a great price on Vitamix.
· Thanks to http://nutrition.about.com/od/askyournutritionist/f/cutveg.htm for information on nutrient loss in fruits and vegetables.
· Thanks to http://www.clearlyfreshbags.com/pages/how-to-use for the fruits and vegies storage chart.
· Thanks to http://www.fitlife.tv/nutrition/green-smoothie-time-infographic/ for the smoothie chart.
Rena Phillips (Left)
Vicki Arief (Posing Coach)
Re: “Our highest potential lies in the realm of no ego.”
Hey thanks Lauryn! :-)It's all a learning experience and I'm so glad I have people like Maria, Lindy...
That was really refreshing to read!! :)I love my yoga too, but I can really relate to pushing yourse...
--Lauryn Dina Meredith
Re: Down, But Not Out!
Thank you Liz! :-) I went on my Pilates Reformer today, the first time in three weeks that I have do...
Take care of yourself Rena! You are absolutely right 'health first, training second.' It's great tha...
Thanks Maria! :-) I'm on the mend and still have my sights set on competing. You have a great week a...
Hope you are starting to feel better Rena... Have a great rest of the week...