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Perfect green smoothies
June 1st, 2020 + The Naturopathic Co.

Green smoothies are a fantastically easy way to get some extra nutrients into your day – and even for kids too! It means we can add extra nutrient-packed vegetables, fruits full of antioxidants, and fibre in an easy and quick way first thing in the morning.

Green smoothies are a great way to boost overall health, but also to work towards alkalising the blood (we want to cleanse away acidity we get from consuming too much meat, sugar, and processed foods).

The best thing is, we really don’t need to follow any particular smoothie ‘recipes’ in order to get it right, it just takes a bit of practice.

The easiest way to make a green smoothie is to use a portion of leafy greens, added to some fruit, protein, and healthy fat. Fresh fruit and veg works well, but frozen fruit works even better to get a thicker texture to your smoothie.

Greens

spinach, broccoli/broccolini, rocket, kale, swiss chard, peas, dandelion greens, beet greens, parsley, cucumber, broccoli sprouts or any microgreens, and lettuce.

Fruit

banana, blueberries, strawberries, blackberries, raspberries, dragonfruit, acai, mango, pineapple, cherries, pomegranate, apple

Protein

chia seeds, frozen peas, kefir, nut butter or nuts, hemp seeds, pumpkin seeds, sunflower seeds, flaxseeds, collagen powder, bone broth, protein powder, yoghurt.

Fat

avocado, nut butters or nuts, coconut oil, coconut milk, MCT oil, flaxseed oil

Some people are accustomed to thinking fats should be avoided, but healthy fats are necessary for good health. Fats nourish the brain, the skin, help deliver fat-soluble nutrients, have a protective effect, provide energy, keep us satiated longer so we eat less, and promote healthy hair, nails, bones.

Add in sweeteners if you need

coconut yoghurt, 1 or 2 dates, pineapple, banana, mango, honey

Try nutrient boosters

cinnamon, cacao, chlorophyll, wheatgrass, broccoli sprouts, vitamin C powder, collagen, bee pollen, pitaya powder, acai powder, medicinal mushrooms (Lion’s mane, chaga, reishi, shitake, cordyceps) spirulina, matcha, camu camu, goji berries.

Try adaptogens

ashwagandha, schisandra, holy basil, maca, ginseng, astragalus, shatavari, amla, rhodiola.

What are adaptogens? Adaptogens are herbs help the body ‘adapt’ to both environmental and psychological stresses.

Add a liquid

water, coconut water, almond milk, coconut milk, oat milk, soy milk, cashew milk, macadamia milk, low/no sugar cranberry juice, blueberry juice etc

Some people prefer to use a powdered greens supplement which is great as well, but just be sure to check the ingredients as sometimes they can have some sugary fillers hidden in there.

Ideally we look for a powder with prebiotics, probiotics, green leafy vegetables, herbs, and some nutrient dense seaweeds, fruits, and berries.

Mix and match, take something from each category, put it in the blender and off you go!

 

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone. 

The Naturopathic Co. Melbourne Naturopath 2020


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