Smoothies for Summer
by Paulette Millis

Smoothies—the ultimate fast food! Whether you have them for breakfast, a main meal, or a snack, the nutritious smoothie satisfies the palate, boosts energy, enhances thinking, contributes to weight loss, and puts you on track to eliminate disease! Nutritious smoothies stop cravings by giving the body the nutrients it needs, which in turn helps control food intake. Consuming smoothies daily, and eliminating white flour products, sugar, pop, and other refined carbohydrates puts you on the road to health.

Smoothies are, for the most part, live foods. They are made from fresh or frozen produce, superfoods such as hemp oil, coconut, and raw nuts, and nothing refined or processed. They can be dairy free, are meat free, and are free of sugar and artificial sweeteners. Healthy smoothies are just whole foods from nature, with good essential fats and quality proteins.

To transition from the standard breakfast of bacon, eggs, toast, pancakes, or sugary cereal with milk, proceed slowly by replacing one ingredient at a time. For example, if you wish to eliminate cow’s milk start by making a smoothie using a whole protein supplement (see list below) with coconut milk, agave nectar, and bananas. Eventually you may add other fruits and berries, nuts, seeds, and other foods, and even greens. Tastes change and over time you will enjoy these varied nutrient-dense smoothies. Gradually reduce the sweeteners (see list below) over the weeks, aiming for the natural sweetness of the fruits, and the transition will be complete to a health-enhancing breakfast, snack, or meal replacement.

NUTRITIONAL AND MEDICINAL INFORMATION

The macronutrients—carbohydrates, proteins, and fats—supply necessary nutrients needed by the body. For a well-balanced, nutritional smoothie add a selection from the list of carbs, the list of proteins, and the list of fats. Fruits and veggies supply phytochemicals, fibre, vitamins and minerals.

Using all whole, unprocessed, and natural carbohydrates, particularly fruits and vegetables, will help to reduce cravings, contribute to weight loss, clear up brain fog, lift depression, balance blood sugar, and begin to heal the body.

Proteins are used to build and repair every tissue in the body. They are necessary for new cell growth. There are 20 to 22 amino acids, and 9 of them are “essential” because the body cannot synthesize them and they must be supplied by diet. There are complete (high quality) proteins and incomplete proteins. Complete proteins are needed for cell repair and maintenance. It is best to make your breakfast or meal replacement smoothie with complete, or high quality proteins. A protein deficiency can cause hormonal imbalance, an inability to heal, mood swings, fuzzy thinking, and a host of serious consequences. Use a minimum of .4 grams of protein per pound of ideal body weight daily for optimal health.

Essential fatty acids, or dietary fats, are the third macronutrient, and essential to health by contributing to the healing of many diseases. EFAs are anti-inflammatory, and contribute to increased immunity, balanced hormones, and weight loss. They help with learning disabilities, dry skin, and depression, as well as enhance brain development, to name a few functions.

Natural sweeteners such as fruit, stevia, and brown rice syrup are not as disruptive to blood sugar balance, as are sugar and other concentrated sweeteners, and they contain no artificial or otherwise unhealthy additives, as in aspartame and other artificial sweeteners.

Choose liquids that enhance nutrition, rather than add unnecessary sugar and additives, for example coconut milk, nut or seed milks, pure water, herb tea, or fresh squeezed juices.
Purchase fresh fruits and veggies (preferably organic) for the highest nutrient content. Flash frozen produce is second best.

STOCKING YOUR PANTRY FOR HEALTHY SMOOTHIES

Proteins
Pea and rice protein - two brands without additives and unhealthy sweeteners are Naturade Soy Free Veg and Vega.

Hemp seeds, combined with the above pea and rice enhances the amino acid balance. Hemp seeds and water will make milk in the smoothie.

Garbanzo beans, cooked and/or soaked, sprouted, and heated for three minutes, combined with a grain such as oat flakes, make a great protein if you feel creative.

If your body tolerates dairy products, use plain organic yogurt, goat’s milk, or whey products. Two quality whey products are Interactive Whey and Sisu, with no artificial sweeteners or unnecessary additives.

Carbohydrates
Salba or chia seeds, oat flakes, oat bran, rice bran, wheat germ, or even a small amount of cooked quinoa.
Nuts - almonds, cashews, walnuts, pecans, hazelnuts, brazil nuts. Raw nuts only, never salted or processed. Almonds, hazelnuts, and brazil nuts are best soaked overnight to aid in assimilation.
Seeds - hemp, sesame, flax, sunflower, and pumpkin. Sunflower and pumpkin seeds are best soaked overnight to aid in assimilation.

All of the nuts and seeds will produce milk when blended with pure water or leftover herb tea.
Guar gum powder to add thickness if necessary, or boiled quinoa.

Fresh, raw coconut meat, or organic dried, flaked, or desiccated unsweetened coconut.

Fats
Hemp seeds and oil, flax seeds and oil, Udo’s oil, coconut oil and meat, all of the raw nuts and seeds provide essential fatty acids.

Liquids
Pure water, cold herb tea, coconut milk (see recipe below), all nut and seed milks such as almond, hemp, sunflower, etc., commercially-produced non-dairy milks such as Almond Breeze (unsweetened), hemp milks, etc.

Fruits
Bananas, avocados, cherries, strawberries, blueberries, raspberries, grapes, apples, peaches, apricots, plums, melons, or any desirable fruit.

Veggies
Field greens, lettuce, spinach, kale and chard in small quantities, cucumber, celery, raw squash, sweet potato, or pumpkin.

Sweeteners
Fresh squeezed juices, re-hydrated dates, homemade unsweetened applesauce, and best of all, fresh fruit. Bananas are extremely sweet, and other fruits add natural sweetness. Stevia, powder or liquid; 3 drops are usually sufficient for one tall glass. Brown rice syrup, agave nectar, organic maple syrup, honey.

Optional Ingredients
Grated ginger or a bit of ginger juice, lecithin, tahini, nut butters, seed butters, dulse flakes, raw cacao nibs, raw carob powder, fresh mint leaves, cinnamon, nutmeg, vanilla extract, ice cubes, lecithin granules, raw wheat germ, lemon or lime juice, citric acid crystals (vitamin C), daily liquid multivitamin and mineral, fish oil supplement.

Smoothies are best consumed immediately to preserve nutrition, as fresh foods begin oxidizing immediately after blending. Personally, I drink only fresh smoothies, although you may store them in the fridge if necessary. They may need to be re-blended briefly.

“Pancakes and bacon are for people who want diabetes; bacon and sausage are for those who want cancer.”~Mike Adams, Superfood Smoothies

RECIPES

The Summer Break Smoothie

3 cups whole melons (watermelon, honey dew, cantaloupe) cut into small chunks
1 large celery stalk, cut into small chunks
2 leaves of lettuce, torn
1/2 cucumber, cut into small chunks
1 tbsp agave syrup
2 cups pure water
5 strawberries

Combine ingredients in blender and blend to desired consistency. Makes 3 to 4 12-ounce servings.
—From Superfood Smoothies by Mike Adams
Note: add protein of choice to make this for breakfast or a meal replacement.

Sport Drink

3 cups coconut milk
1 serving protein powder, no preservatives or additives (see list of ingredients in above section)
2 large dates, soaked in warm water
to re-hydrate
1/2 banana
1 tsp dulse flakes
Optional: few sprigs of fresh mint

Blend well and pour into thermos to carry with you to the gym. Great snack anytime; great for travelling. Dulse (trace minerals and iodine) and coconut milk supply electrolytes.
—From Cook Your Way to Health by Paulette Millis.

Fruit Smoothie

Fruit: 1 cup berries or fruit of choice
1 frozen banana
Liquid: 1 cup non-dairy milk such as coconut milk, nut milk, or hemp seeds and water, or purchased Almond Breeze (unsweetened)
Or cold herb tea, or fresh squeezed juices
Protein: (use one of the following)
1 serving Naturade Soy Free Veg or Vega; or 1 serving size of goat protein or whey protein supplement (see notes in ingredients above) if diet allows dairy; or 1 cup organic plain yogurt if diet allows dairy
Optional Ingredients:
2 tbsp hemp or Udo’s oil
2 tsp lecithin granules
2 tbsp raw wheat germ (eliminate for gluten free)
small piece grated fresh ginger
handful of unsweetened desiccated coconut

1. place desired ingredients in blender
2. sweeten to taste if necessary with brown rice syrup, stevia, or see list of ingredients for other sweeteners
Makes 2 small or 1 large serving.
—From Cook Your Way to Health by Paulette Millis

Coconut Milk
(makes about 6 cups)

2 cups organic desiccated coconut, unsweetened
4 cups hot water

1. Pour hot water over coconut in a blender and allow to sit for 20 minutes.
2. Blend for 2 to 3 minutes and press through a fine sieve.
3. Replace pulp in blender and again add 2 cups of hot water and allow to sit for another 20 minutes.
4. Blend again for 2 to 3 minutes and press through a sieve. Discard pulp. Refrigerate milk.
—From Cook Your Way to Health by Paulette Millis

Chocolate Super Shake
(To satisfy those chocolate malt cravings!)

3 cups almond milk (1 cup soaked almonds blended with 3 cups water)
2 frozen bananas
3 tbsp raw cacao powder or nibs
1 tbsp raw carob powder
1 tbsp raw maca (optional)
1 tbsp soaked chia seed (or salba)
2 tbsp raw agave syrup or more if desired
1 tbsp vanilla extract (non-alcoholic)
pinch of Himalayan salt

To make the almond milk, place the almonds in blender with water. Blend at high speed until creamy. Strain using a nut-milk bag or fine sieve. Return to blender, add remaining ingredients and blend again. Season to taste.
—From SimplyRaw.ca Living Foods

Paulette’s Blueberry Green Treat

2 cups blueberries
1 banana (fresh or frozen)
1 large stalk celery, chopped into
small chunks
1/2 avocado
1 cup mixed field greens
2 cups pure water or herb tea
2 tbsp hemp seed
1 tbsp hemp oil
cinnamon to taste
3 or more drops of liquid stevia, to taste
one serving of protein powder
(see list in above)
Optional: juice of 1/2 lime, squeezed

Place all ingredients in blender and blend until creamy. Serve immediately.

The Mint Ice Cream Smoothie

1/2 avocado
1/4 cup almond milk
1/4 cup coconut milk
1/8 cup raw cacao nibs
1-1/2 tbsp agave syrup
1 handful of spearmint or mint leaves
1-1/2 cups pure water
1/4 tsp guar gum
1 serving protein powder of choice
(see list of ingredients in above)
ice cubes
Optional: extra raw cacao nibs to add at end for chocolate chip mint ice cream

Combine ingredients and blend to desired consistency. Use as many ice cubes as you need. Add extra nibs at end if desired.
—Adapted from Superfood Smoothies by Mike Adams

The Chocolate Smoothie

1/4 cup raw cacao nibs
1/2 cup fresh, raw coconut meat, ground in coffee grinder
1 whole avocado, peeled, seeded, and chopped into chunks
3/4 cup coconut milk
2 tbsp raw agave syrup
3 cups pure water
1/2 tsp guar gum
Optional: 1/8 tsp lemon juice to preserve colour

Combine ingredients and blend to desired consistency. If your blender doesn’t do a great job of raw cacao nibs, try grinding them first.
—Adapted from Superfood Smoothies by Mike Adams

The Tropical Tango Smoothie

1/2 cup mango chunks
3/4 cup papaya chunks
1/2 cup fresh raw coconut meat, ground in coffee grinder
1 whole boiled sweet potato and
cut in chunks
1 tbsp raw agave syrup
3 cups pure water.

Combine ingredients and blend until desired consistency.
Makes 4 to 5, 12-ounce servings.
—Adapted from Superfood Smoothies by Mike Adams
Note: add one scoop of desired protein powder for a breakfast or meal replacement.

References: Superfood Smoothies by Mike Adams

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis is a speaker, author, and nutritional consultant. To contract her for speaking engagements call (306) 244-8890 in Saskatoon, or email eatingforhealth@sasktel.net. Website: www.healingwithnutrition.ca. Her books, Eat Away Illness and Cook Your Way to Health, are available at health food stores and at McNally Robinson Booksellers.