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The Pragmatic Approach To Health, Nutrition And Everything!
In this section I want to debunk some myths and explain why you should not let fads – such as the ‘superfood’ fad –overly sway your decisions. I DO think some so-called ‘superfoods’ are great (while some are possibly a little marketing-hype) but I DON’T say your smoothies must have them!
So here you are. You want vibrant optimal health. Figuratively speaking you want your body to work like a well-oiled machine or to fire on all cylinders! You want all your systems to work in balance. You want all the food you ingest to actually promote your wellbeing.
In this information age you can find a lot of evidence to support whatever you want to look up. It is a well-known phenomenon that information in print form has a certain legitimacy. In other words if you read something, and especially if you read it often, you will more likely accept something as fact.
There are many health claims from the camps of Big Pharma, from the meat and dairy industries as well as the raw foodists. Who are you going to believe? It can be next to impossible to sort through all the information.
There are MANY claims that are on the internet that are unfounded. There are also many claims that are there simply because people find information, copy and paste it and voilร , it ends up being considered as fact, simply due to its popularity.
I recommend you develop critical thinking skills and be very careful not to accept everything you read just because you’ve read it a few times.
When it comes to health issues you want to take a pragmatic approach.
Will getting on the bandwagon and buying the latest greatest expensive sundried (but never above 108 degrees Fahrenheit) powdered fruit from the mountains of some South American country (which in order to purchase you need to take out another home loan) make a significant difference?
Maybe, maybe not.
What I can assure you though is that if you’ve been on anything that’s similar to the S.A.D. (Standard American Diet) or you’ve been eating mainly cooked food and or processed food then it makes PERFECT SENSE that moving towards a diet that is FULL of fresh fruit and vegetables that are mostly raw and in their wholefood state, that are not processed IS going to make a significant difference. Period.
Taking extra superfoods like acai or camu camu or maca or whatever would just be a bonus. You can create the healthy you you want by sticking to the basic foods available so long as you have good variety.
One’s definition of ‘superfoods’ is going to change depending on your beliefs.
In writing this book I had to examine my own beliefs. I had to examine what I was holding true and finding out on what I was basing those beliefs. When I write a book, I want to be responsible for publishing verifiable and reliable information.
I discovered much information from the raw foodists’ camp that sounds as though it is full of fact. It’s often hard to determine what is based on researched facts and studies and what is simply ‘pseudo-science’. I found some information that is based on unsubstantiated claims and repeated information.
I also found that I myself had been guilty of repeating some of that information without ever having questioned or having searched for the facts.
Depending on where you look for this information say, about sprouts and microgreens, you will find completely conflicting information. And I mean polar opposite. This is definitely a time to question what you really believe and why.
Marketing is very persuasive. There are MANY new superfoods out there. It seems their panache and seductive powers can often have a LOT to do with the fact that you’ve not heard of them before.
This is just my opinion, but if you can’t afford the expensive superfoods that you can find in many health food stores out there on the streets or in your computer then opt for the freshest, cleanest wholefoods that you can.
I have deliberately NOT added modern-day marketed superfoods to these recipes. You can add them to your heart’s content. I want to make it EASY for you to find ingredients.
So for the sake of being ultra-pragmatic I believe you should not only eat loads and loads of raw fruit and vegetables but that you should also balance that with a small quantity of a variety of sprouts. More about sprouts and microgreens in a moment or two.
I also believe that you should use color as your guide. Make sure that you eat a wide variety of colorful foods. If you’re only eating berries then you need to find green, yellow, paler colors and purple to balance it out. Make your plate (and your smoothie ingredients!) colorful and you will be on the right track.
My firm belief is that wholefoods beat processed foods hands down. To rely only on expensive ‘superfoods’ that sound exotic, as the key to your health seems to me to be misguided. Start with the basics. Start with good organic or pesticide free, fresh local produce (do your best on as many counts as you can) and go from there.
Superfoods Are Within Your Reach
Me? I believe that superfoods are everywhere. A superfood is really something that is nutritionally dense and contains higher than average amounts of nutrients such as vitamins, minerals, enzymes, fatty acids or amino acids.
If you have been eating store bought vegetables and fruit that have been treated with insecticides and selective herbicides and then cooked, perhaps your benefits will come from making the significant lifestyle change and eating raw organic vegetables in their whole form. Simple really.
Just making the switch from processed foods to wholefoods is your own move to superfoods. It’s all relative. The change will really reflect the superfood qualities that you’re after. The alchemy of ingredients of your unadulterated foods is definitely understated.
Furthermore, to call a couple dozen particular foods ‘superfoods’ may not actually be the belief you want to engender. Don’t you think it would be better to consider all your well-chosen foods that you decide to put into your body as superfoods? That’s the way I like to look at it.
You wouldn’t call a jar of pasta sauce a superfood but you may like to think of traditionally grown fresh ‘heirloom’ tomatoes (ones that are grown from seeds passed down from generation to generation, naturally pollinated) organic garlic and basil (picked just this morning) in that way. Should you put some exotic sounding or difficult to pronounce substance on a pedestal?
The grass is not always greener over there!
For the purposes of this section, we’ll refer to the following foods, those often expensive and exclusive foods as ‘superfoods’. We can refer to the humble rest as the simple miracles of nature. LOL!
As I implied before, to me an apple is a superfood. A beautiful fresh fruit, vegetable, green leafy, nut, seed and so on. They’re all superfoods when you can eat them in their natural state and particularly when you can afford what seems to be in the modern age, the luxury of organic produce.
By the way, I have several smoothie recipes in the book that include using the wholefood raw (unroasted) cacao nibs. I am sure there are some out there who would say that it is one of those marketed superfoods. You would be right.
Let’s consider that the cocoa powder that we’ve probably all bought over the years is actually a processed food. For the purposes of this book I will refer to cocoa as the processed product and cacao as the unprocessed one so that we can have some clarity. The alkalizing process they put cacao through to produce cocoa takes out the bitterness and contributes to a reduction in the nutrition.
Depending on the processing of the cocoa some will still maintain a reasonable nutritional profile while, if it is heavily processed, it will remove almost all the antioxidants that this superfood is known for.
Cacao is an unadulterated product from the cacao bean. The powder is just one of the products. It’s been my experience in dozens of ‘chocolate green smoothie’ recipes that the bitterness of raw cacao powder can sometimes be overwhelming. For MANY testers it has been an acquired taste. Once they like it then they enjoy their choc green smoothie more.
However what I definitely found was that when I added raw cacao nibs to the smoothie (especially thrown in towards the end of blending) that they complement the flavor without overpowering the smoothie. You get to taste more of the ingredients. Plus you get a little extra ‘mouth feel’ component which I think is important for variety.
It becomes very same-old same-old if every smoothie you ever drink is well, um, too smooth :)
Here’s a guide for you to add the OTHER ‘superfoods’ (and I will recap cacao too)!
The Superfoods In Green Smoothie Magic
Will I ask you to go out and buy lucuma or maca powder or mesquite? I think you realize that no, I won’t! After all this book is penned so that you can make Green Smoothie Magic with easy to find ingredients!
If you’re into ‘superfoods’ such as spirulina and other algaes, barley grass, wheatgrass, broccoli sprout powder, maca, lucuma, goji berries, acai berries, cacao, hemp, coconut, camu camu, bee products, noni and so on then do your research and make the purchase and then add it to whatever you like. But if you can’t afford these ‘superfoods’ don’t sweat it.
‘Ordinary Ingredients’ Have Magic Too
To call 2 dozen ingredients superfoods takes the focus from the life-giving properties of dozens and dozens of other wonderful foods that if treated well and remain relatively unprocessed also have extremely high merit. So don’t forget the supposedly ordinary ingredients.
You may believe (as I do) that spirulina is well worth taking but you can’t justify the expense of camu camu or lucuma. You may find some great benefits to your hormonal system taking maca powder but can’t for the life of you find anything worth forking up the big bucks for some mesquite.
You may decide that coconut really is a miracle food (as many have attested) and you want to add some to your diet every day.
There are certain ‘superfoods’ that give you more value for your dollar. If you’re considering more of nature’s bounty as superfoods then you’ll feel super (pardon the pun) when you add apples or almonds, broccoli and brazils, herbs and spices, berries and celery, dried fruits and leafy greens. Choose the best ingredients you can find within your budget.
So, Can You Put ‘Superfoods’ In Your Smoothies?
Heck yes! Why not, I say. Go ahead and add them in. My recipes are designed without needing any (sometimes prohibitively expensive) ‘superfoods’ because frankly there is still a LOT of contention about how much extra nutritional benefit one gets from these foods (above and beyond what you can get from other pure sources).
Use all my recipes as a base. Pop in some lucuma or maca or spirulina or acai or sprouted rice protein powder to your heart’s content.
First make the smoothie and then add the extras that you want. The superfood will change the flavor somewhat. Maca for example, has a strong taste that is pretty hard to mask. It tastes a little bitter to me. Others will complement flavors very well. My ‘Vanilla Pudding Smoothie’ or the ‘Carob Pudding Smoothie’ will enjoy a little mesquite and or lucuma.
K.I.S.S.
Or you may decide to keep everything simple and just go for local organic with a good variety of nuts, seeds, fruit and vegetables. You will thrive no matter what, following the principles of eating a varied diet, mixing your greens avoiding just taking just say spinach and chard, but routinely picking from about a one and a half dozen different greens.
Me? I like to add spirulina to a smoothie now and then and I use coconut oil and yes I have a certain few ‘trendy’ superfoods but I NEVER go overboard. If you can afford it then test it all out. If you cannot then stick with the basics.
Cacao – Or How To Make A REAL Chocolate Smoothie (Yup, A Healthy One!)
One trendy well-promoted superfood that I actually believe is worth the trouble is cacao. It’s the unprocessed form of cocoa (described above). I have done LOADS of testing and found that I can make great tasting smoothies that actually LOSE their delight for me when I add cacao powder.
Other people say “bring it on” and they add heaped tablespoons of the stuff. To me it imparts a strong and sometimes bitter taste to my smoothie. Don’t get me wrong. I love cacao. But there IS a solution!
I have found that adding ¼ cup of cacao nibs made ALL the difference. Hey presto, wonderful chocolate smoothies that I believe are super-healthy. (Do your own experimenting.) I have put tasting notes along with a few recipes that have cacao nibs in them. You can use the powder if you like.
Generally though, if you’re not used to the flavor then start with a smaller amount of cacao than the recommended quantity of nibs.
Spirulina And Other Sea Greens
Spirulina for example has a fantastic profile with all the essential amino acids, GLA (an essential omega-6 fatty acid and the only green in which it’s found) works well in the gut to sustain healthy intestinal flora, has chlorophyll and beta-carotene, vitamin B (including B12 and folic acid, riboflavin and thiamine and more), magnesium, calcium, phosphorus, potassium and enzymes. I could go on!
You can choose to add a small amount of spirulina to any smoothie you wish.
Spirulina is a marvelous food and it does have a particular taste that may take some time to get used to. It could make a smoothie taste a little ‘too green’. Blended in small amounts you will ‘greenify’ your smoothie. Start with say, ¼ teaspoon (or less) and work your way up.
I have a very palatable mix of several greens together. My container (which I store in the fridge) has sea greens spirulina and chlorella along with barley grass and wheatgrass and then sweetened with some stevia.
Chia
If you were to break down chia seeds you would find a wealth of nutritional elements hidden in this plant food. I am not here to give you medical advice! However I can share with you some things I know about chia.
The jury is still out on how much chia one should include in one’s diet. So, remember as with anything, vary your intake of different foods. Don’t put chia into every single smoothie.
Remember for ANY nutritional profile to bear fruit (so to speak) those elements have to be bioavailable. It’s no good saying that something is packed with protein to find out that none of it was digested in the body. Take a read and decide how you’ll use chia. I use it from time to time (as part of my approach to a balanced food intake).
Chia seeds are very nutritious containing LOADS of omega 3 fatty acids. In fact they have been found to have the highest amount of these essential threes than any other plant. Amazingly it is also a “complete protein”.
Now while you don’t need complete proteins or their components every single meal (and as mentioned before, that theory is no longer accepted as correct) isn’t it great to know that you can use a simple humble seed in your food that can provide you with a great nutritional profile?
The truly great thing about chia is that it has NO FLAVOR. With no taste that means you can add it to any smoothie recipe and reap the benefits! Yippeeeeeee
OK, back to where chia is at on the nutritional scale! As I said, it scores very highly when it comes to omega 3s. It also has large amounts of iron, magnesium and calcium. It has phosphorus, zinc and both soluble and insoluble dietary fiber. It has very high amounts of antioxidants too!
If you’re vegetarian or vegan then it’s very useful to know that you can get vitamin B12, Iron and Omega 3, folate and other essential dietary requirements in a neat little package. Hey, if you’re an omnivore it’s also useful to know! Ha! But those who are vegetarian or vegan do need to source their iron, B12 and Omega 3 particularly.
Here’s the skinny on using chia. As I said, because it has no taste you can choose to put it in any smoothie. (Note, I didn’t say that you should put it in every smoothie!)
Should You Add Chia Dry Or Soaked?
So, should you just add the seeds in from the packet? You can. And do so at a pinch. If you are able to soak your seeds beforehand then do that. They absorb somewhere between 7 and 12 times their own mass in water (some say more). They’re very hydrating if you add them in to your smoothie presoaked.
They’re also ‘hydrophilic’ (water-attracting) so they swell up and form a gel. This is why you’ll see reference to ‘chia gel’. Chia seeds have to draw moisture from somewhere. So let them do it before they’re added to your smoothie if you can help it. That way you can use them to keep up your hydration levels.
Chia seeds add bulk and texture. Adding chia can create that smoothie texture. To make a thinner smoothie a little more ‘smoothie-like’ you could add a banana or mango or avocado if you are happy to change the flavor profile. Heap in a couple of tablespoons of soaked chia and one of 2 things will happen:
- If you add them after you’ve finished blending, you’ll end up with a nutritious ‘bubble-tea’. In other words you’ll have a smoothie with an interesting and enjoyable texture. It’s important to have mouth feel in your smoothies and that they are not all just identically amorphous and smooth. Add some chia to vary your taste sensations. On that note you’ll find that some smoothies have the added feel of seeds (think raspberry) cacao nibs or flax or shredded coconut.
- Or you can add them in to the blend and pulverize them. You’ll still benefit from improved consistency.
Should You Blend The Seeds?
Why blend them? You may have heard that chia is very high in protein. This is true. However what you do to the seeds will determine the bioavailability of its entire nutritional profile.
There has been at least 1 clinical study that has shown that if you consume chia seeds whole that the bioavailability of protein is around 25% of its content. Pulverize them, blend them in a smoothie and the ability to have the protein on hand (!) shoots way up to around 95%.
If you’re choosing chia for its high nutritional profile then you do need to know there are effective and not-so-effective ways to get that ‘stuff’ into your system. Just throwing them in without blending may not do what you’re after. Having the texture is very pleasing for some! Kids love that bubble-like sensation in the mouth.
Chia gel magic: Have some in your fridge. Add it for the myriad nutrients. Blend it and benefit from the extra protein (and no doubt all the other things) and change the bioavailability of the from 25 -95%.
OR if you are not concerned about that, but for a particular smoothie would prefer the texture of the floating chia seeds, similar to an Asian bubble tea, then leave them whole and add it to the final smoothie by just stirring in a couple of table spoons.
Other Things You Can Add At Your Own Wish And Whim To Any Smoothie
- Flaxseed or flax oil: Can impart a strong flavor. High in lignans and omega-3s. The seeds have plenty of fiber.
- Chia. See the section on chia seeds. Add 2-3 tablespoons of chia gel. Store some in the fridge for a ready supply.
- Maca. Not too much for the uninitiated because of its strong taste. I often balance that flavor with tahini. This powder from South America is purported to have benefits for the hormonal and endocrine systems by creating balance. It’s also (among other things) a great source of B12, calcium and magnesium. It is reported to help PMS, menopause symptoms and hot flashes.
- Lucuma is a Peruvian fruit. You probably won’t find this delicately flavored tropical fruit in your market. You would use it as a light colored powder which can be described by many as caramel-like, or pumpkin or even slightly malty.
- Spirulina has a strong overpowering taste. Use a tiny bit to start. You can mask any excess taste with apple or celery.
- Wheatgrass. You can add it fresh or even freeze a tray-load by blending it with water and then portioning it out in an ice cube tray. Strongly tasting, I mask it with many things including parsley, mint, celery or apple.
- Apricot kernels. These have vitamin B17 and are purported to have certain anti-cancer qualities. Soaking them will help reduce the toxic cyanogenic glycosides (that bitter almond taste).
- Lemon or lime
- Sweeteners such as dried fruits, agave syrup, rapadura (evaporated and crystallized pure cane sugar juice). Others include honey and maple syrup. I tend to avoid sweetening smoothies unnecessarily.
- Substitute carob for cacao
- Add sprouted chick peas (will create a good consistency). Chick peas (especially raw and sprouted are high in iron and vitamin B but not B12, calcium, zinc, manganese and the list goes on and on)
- Goji or acai berries (you decide if they have more benefits than other berries)
- Mushroom powders (mycelium)
- Apple cider vinegar (with the mother)
- Coconut oil or coconut butter, shredded coconut. I often add the oil or butter to a smoothie
- Nuts, vary your choices to provide different nutrients
- Sesame seeds or tahini, high in calcium
- Bee pollen, has essential amino acids and more
- Probiotics, to boost healthy organisms in the gut
- Antioxidant powders and potions and more ...
The Pragmatic Approach To Sprouts
Sprouts are another contentious issue. I have often heard that there is nothing more nutritious than sprouts, based on their ability to change from a tiny inert seed and potentially transform into a tree. The theory goes, that if a seed can turn into a tree then eating that seed’s sprout is definitely going to add a gazillion nutrients to your body.
There are arguments on both sides. It certainly is empowering to believe that eating sprouts is to eat a powerhouse of growth and vitality. It doesn’t hurt to believe that sprouts are packed with enzymes, antioxidants, vitamins, minerals, proteins and fiber.
Don’t worry, you won’t grow a tree inside of you, you’re just making sound eating decisions by incorporating some sprouts in your diet.
I have certainly found references that show that the amount of nutrients in sprouts may even be less than in the plant. (Another reason to do your own research when you come across various health-claims for particular foods being made!)
Use them in small amounts on occasion anyway, no matter what you believe. Remember to use an array of ingredients available to you.
You may have also heard of ‘microgreens’ which are really small plants grown in soil (or soil substitute) that you harvest with the root or seed (such as you do with sprouts). They are a subset of sprouts.
Common examples are herbs, sunflower sprouts, sorrel or rocket. Restaurants like to use microgreens as attractive garnishes. Just as you will do for your ‘macro’ greens, you will have to get acquainted with your smaller varieties to be able to work with them. Locate them, taste them, get to know them, use them.
All sprouts including microgreens are best eaten raw and are beautifully suited to blending in smoothies. Some varieties of sprouts are very bland such as alfalfa. Others such as mustard or radish sprouts can have a very strong flavor. Please use the guides in the Green Smoothie Magic recipes when choosing your greens.
Remember, you’ll find a guide in every recipe as to whether you I recommend mild, strong or a mix of greens to make delicious creations.
As this book is ALL about using easy to find ingredients you’ll either find these wonderful greens either in your supermarket, farmers’ markets or you can even choose to grow them yourself.
As most of these recipes will have 2 cups of greens indicated in the list, you can either substitute a handful of sprouts or just throw in a few on top of your ‘allocation’ to pack an even greater nutritious punch.
After all, the more you drink green smoothies, the more you’ll enjoy the taste of your greens!
Examples Of Sprouts And Microgreens
The classic sprout you can find almost anywhere is alfalfa. You can also find broccoli sprouts, radish, onion, mustard and chives. They all look pretty much the same! Broccoli and alfalfa are probably the most mild.
Larger varieties are lentil sprouts, mung beans, garbanzo beans (chick peas), sunflower seeds, lentils, buckwheat, soybeans (edamame), quinoa, fenugreek, peas, barley, oats, millet and wheat. These tend to be very easy to distinguish. Mung beans are the ‘classic’ bean sprouts that you would get in Asian cookery.
Microgreens are pretty much smaller versions of the big plant or mature sprouts! I can find no definitive evidence pointing to them having a better nutritional profile than the large plants. They’re simply smaller.
Growing Your Sprouts
You can sprout just about any vegetable or grain: Buckwheat, sesame, lentils, sunflower seeds and grasses.
You can grow your own using no more than seeds, jars, a material such as pantyhose through which water can flow and hold back your sprouts when you’re rinsing your babies! I recommend that if you’re inclined to grow your own stocks of sprouts, then there are plenty of online resources to show you via video – a quick search on YouTube will get you started!
To start sprouting, you’ll need to soak your choice of seed then germinate them. Then you’ll have to rinse them several times per day.
If smoothie-making is new to you, then don’t take on too much to start. Just buy your sprouts and greens and take things one step at a time.
There are several types of sprouting kits that make it pretty easy to sprout in your kitchen. So get comfortable with your health journey and then take the plunge when you’re ready.
You see, you don’t need to have sprouts to create your concoctions. They are definitely nice to have and a wonderful addition to your repertoire of greens, but you’ll find if you just get started with the so-called ‘ordinary’ ingredients it will be easy to go ‘onward and upward’ from there.
By the way, one of the big differences between sprouts and microgreens besides plant size is that sprouts that we find in the shops or grow at home are cultivated using water. Microgreens are grown in soil.
Storing Sprouts
Just pop them in the vegetable drawers in your fridge. Microgreens will need to be washed and dried and stored. Sprouts need slightly different treatment. This is important: Use them within 2-3 days. Sometimes you need to rinse sprouts with water especially if you want to prolong their life. The test of their freshness is in the eating. Make sure they’re moist fresh and crisp. If they look or feel slimy then just compost them.
