Smoothie Science and Beet and Ginger Smoothie

M and I recently had the pleasure of a Buenos Aires visit from Dr. Michelle McMacken and her husband. You can see her BYOL posts here and here.

Naturally, we talked about a lot of different vegany (an excellent term coined by her husband) issues – but don’t worry, we balanced all this with a healthy amount of futbol chatter as well!

One afternoon, Dr. McMacken mentioned that she warns her patients against smoothies (even whole food smoothies). To be fair, she is not alone in this stance: Registered Dietitian Jeff Novick, Dr. C Esselstyn, and all of the Engine 2 folks are also against consuming liquid calories.

She explained that smoothies are a bit of a trap for most of her patients who are seeking to lose weight, because they are often very calorie dense. And because those calories are liquid, people often consume more calories than they would if they were eating the same foods.

Fair point.

However, there are some reasons why I think incorporating smoothies into your diet can be a positive thing.

First, for anyone who is a picky veggie eater, whole-food smoothies can be a great way to sneak in lots of good and healthy veggies into your diet. In fact, Mayo Clinic recommends this for picky children. I recently encouraged a college friend who is trying to change his diet to be more plant-forward to try this tactic as well. Maybe it’s not optimal, but it has helped him to lose a significant amount of weight compared to the SAD diet he was eating (no real contest, I know).

There is also some evidence that certain nutrients become more available to our bodies when the cells are disrupted, ie: pulverizing or blending foods. Now for a long time I thought this was just a marketing exploit of Vitamix and Blendtec, but it turns out, there is some evidence to back it up.

A few studies compared particle size and bioavailability and digestion. They found that many nutrients become more bioavailable when the cells of a nutrient are broken. This is one argument for chewing your food well. But the studies also show that no matter how well we chew, we can never masticate as well as a blender, which can break the foods down to a cellular level. These studies showed that the bioavailability of these foods than became greatly improved, particularly B-carotenoids in carrots, and folate from leafy greens.

Furthermore, back to Dr. McMacken’s point, there is some research that suggests that simply slowing down while consuming liquid calories (soups or smoothies) can significantly help our bodies regulate the amount we are consuming, and the thicker that slowly-drank smoothie is, the longer the person will feel satiated.

Smoothies can also be helpful when you are short on time, or if you are going to a place where you know you will not eat well. Slowly drinking a whole food vegetable-based smoothie before going out can help you get some health boosting veggies in.

Overall, I do agree with Dr. McMacken. Smoothies are an occasional tool and shouldn’t be relied upon. They also may not your best choice for weight-loss.

But that said, I do see a place for mostly (green) vegetable smoothies with some added fruit in a healthy diet. I would recommend avoiding all-fruit smoothies, as well as smoothies with added sugars or juices as this fundamentally changes the discussion.

***

Beet and Ginger Smoothie

Keeping all of this in mind, today I’m going to share a delicious beet smoothie which I think even Dr. McMacken would love (actually, I’m almost positive she would!) The recipe is mostly credited to M, although I was her taste tester for several versions of this… Please hold your applause.

Not only is this smoothie comparatively low-calorie and veggie-filled, but it also turns out a beautiful rich Malbec red color (come on, I am in Buenos Aires!) and is filled with health promoting nitrates making it an excellent way to start the day or a pre-workout drink.

Beet and Ginger Smoothie:

Serves 2

1 medium-sized red beet – cubbed

½ large cucumber

6-7 large Kale Leaves

10-15 red grapes

2 tbsp chia seeds

2 tbsp lemon juice

1 tbsp maca powder (optional)

1/2” piece of peeled ginger

1 ½ cup of water

Ice

Wash and chop all of the ingredients, and place them into your blender.*

Add the chia, maca, and lemon juice along with the water and ice.

Blend until smooth and enjoy

*If you are not using a high-powered blender like the two brands mentioned above, try cutting the veggies into smaller pieces to make it easier for your blender.

***

Castenmiller, J., C.J. van de Poll, et. al. “Bioavailability of folate from processed spinach in humans. Effect of food matrix and interaction with carotenoids.” Annuals of Nutrition and Metabolism. 44(4) 2000.

 

de Graaf, C. “Why Liquid Energy results in overconsumption,” Procedings of Nutrition Society, May 70 (2) 2011.

L. Lemmens, S., Van Buggenhout, A.M. Van Loey, et. al. “Particle size reduction leading to cell wall rupture is more important for the B-carotene bioaccessibility of raw compared to processed carrots.” Journal of Argriculture and Food Chemistry. Dec. 22,58 (24) 2010.

Ibrugger, S., M. Kristensen et. al. “Flaxseed dietary fiber supplements for suppression of appetite and food intake” Appetite April, 58 (2) 2012.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

The TCS New York City Marathon and Two Delicious Smoothies

The New York City Marathon has finally been ticked off my to-do list. My love affair with this particular race started when I first moved to the city for graduate school. At the time, I was only running sporadically – anyone who has ever entered into a graduate program for history can attest to the fact that there isn’t much time left for anything else. However, I began stalking the race. I read about it, watched it, cheered for it, I dreamed about it while sleeping, and daydreamed about it - particularly on my countless runs through Central Park. So when the opportunity finally presented itself for me to partake in the greatest marathon in the world, I jumped at the chance.

Unfortunately, 2014 was a tough year for me. It started with a surgery on the back of my knee to remove a bone spur. While preparing for a half ironman, I started having intense pain in my hip. As it turns out, I had a small tear in the cartilage of my left hip. By the time my hip was ready for running, there was only 7 weeks until the New York Marathon.

Despite everything, including record strength winds, I was feeling good when I finally toed the line on race day. The cannon went off. I felt the boom deep down in my stomach and I finally started to realize what I was undertaking.    

For anyone who has ever run in New York, the marathon is a special experience. For me, it was particularly emotional as this city is my home. The thousands of spectators cheering were amazing (it was great hearing countless people scream “Go Vegan!” as I ran by – my little form of activism!) The race went well, although looking back, I should have run the first half a little more conservatively. Either way, I’m proud of the accomplishment and grateful for my body. I am now taking an extended break from endurance training during which I will focus on new and exciting happenings in my life. I also want to thank everyone. The love and support I received was overwhelming.

During my training, I developed two different smoothies, both of which are not only nutrient dense, but also delicious. While I used these to help fuel my workouts and to recover from my long runs, they also make a great start to any morning, and I've also made the the Chocolate Cinn-a-bun smoothie for dessert on occasion as well!

 

The Long Run Red Beet Smoothie:

1 medium beet (raw or roasted)

1 handful raw pecans (1/6 cup) (for a nut free version, add more oats)

½ cup spinach

1 ripe pear

¼ cup old fashioned oats

1 tbsp flax seed

1 medjool dates

1 tsp vanilla extract

1-2 tsp cacao powder

½ tsp maca powder

1 cup plant-milk or water

1 handful of ice

Blend all ingredients until smooth. Top with shredded coconut and cacao nibs

Chocolate Cinn-a-bun Smoothie:

1 large frozen banana

¼ cup old fashioned oats

1 tbsp almond butter or 1 handful raw almonds

2 medjool dates

2 tbsp cacao powder

1 tsp cinnamon

1 tsp maca powder

1 tsp vanilla extract

Pinch of salt

Blend all ingredients until smooth. 

I hope you all have a very happy and plant-based Thanksgiving. 

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Super Green Salad Smoothie

I rarely share recipes for smoothies for two reasons, a) I rarely make the same smoothie twice since I typically just throw whatever is in my fridge into my vitamix, and b) because I created a smoothie guide to help you mix and match your way to your own superfood smoothies!

That said, this blend knocked my socks off the first time I made it, and after a little tinkering, I figured I’d share it.

1-2 medjool dates, pitted (or other sweetener)*

3-4 stalks of curly kale

¼ cup old fashioned oats

1 handful raw almonds soaked

3-4 broccoli florets (chopped)**

1 stalk carrot (chopped)

1 teaspoon cinnamon

1 frozen banana

½ teaspoon wheat grass powder or chlorella (optional)

4 cubes of ice

1 cup water or plant-based milk

* blending tip: if you soak the almonds and dates in water for 1 hour it will make blending easier, especially if you don't have a high-powered blender.

** blending tip: if you don't have a high-power blender, chop the broccoli and carrots into small pieces.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Superfood Smoothies Review and Giveaway!

A few weeks ago Julie Morris’ second book, Superfood Smoothies was released. Similar to her first work, this book is elegantly put together, well-conceived, has stunning photos, and of course, the recipes, all featuring only the healthiest ingredients, are mouth-wateringly appetizing (and are all oil free!).  

Julie has a simple argument for writing this book and it basically goes like this: including health-boosting smoothies into your everyday routine is an excellent (and delicious) way to boost your energy and nutrition intake. I couldn’t agree more. I’ve been a huge fan of smoothies for several years and have come to rely on them to help me recover after long runs and hard rides. In fact, when people ask me for one tip on how to be a little healthier, I suggest adding a healthy, plant-based smoothie to their daily routine. And if you’re one of those people who are looking for an easy way to boost your nutrients without making a major change to your diet, Julie’s book is a great starting point.

Like her previous book, Julie’s book is more than just recipes. The first thirty pages of the book identify some of the main ingredients like acai, camu, flax, goji, greens, maca, maqui, and pomegranate and gives a brief but thorough review on their health properties. In this section, Julie also lays out the principles of creating superfood smoothies (first rule of superfood smoothies? There are no rules –but there are guiding principles!). Her principles and base ingredients are similar to mine. Her book also includes some lesser known ingredients, some of which were new even to me. For instance, I was unfamiliar with Sea Buckthorn juice, which is an herb that can help lower blood pressure while boosting immunity. 

While the ingredients I’ve listed above sound exotic and exto facto expensive, most of the smoothies include everyday superfoods like cucumbers and kale or spinach and in total only cost around $4 dollars per serving. Considering that any of the smoothies in this book will most likely be the healthiest part of your day, it’s more than worth the price. Also many of these smoothies work as an excellent meal replacement; and $4 dollars is a pretty cheap meal no matter how you look at it! Julie has also included a purchasing resource guide as an appendix to help first time buyers of some of these foods find good deals. And remember, building a “superfood” pantry doesn’t have to be done in one fell swoop, so if you don’t have all the ingredients don’t sweat it.

Julie’s book also identifies which smoothie recipes are good for bone strength, heart health, high in protein, high in antioxidants, healthy skin and more. However this is a bit of a gimmick, because in reality, each of these recipes are an excellent blend of all of these health properties so I wouldn’t spend too much time stressing over these details. 

The recipes are divided into a few easy sections: “Light and Fruity” section which have blends that are mostly under 300 calories; there’s a “Cleansing and Green” chapter; a “Rich and Creamy” section; a “Stealth” section, which “hides” the taste of various vegetables that maybe you want to consume in your diet, but don’t want to taste, (this section is perfect for picky kids) with smoothies like the Chocolate Cauliflower; and finally, there’s a “Premium” section. This last section puts an increased focus on superfoods, and hence will have a slightly higher price tag than the $4 per serving mentioned above. 

Above all, Julie stresses that smoothies are essentially experiments and really encourages people to use her recipes as guidelines rather than rigid orthodoxy. While that is partly what makes the book so fun, all of her recipes are designed to not only taste amazing, but are also stunning.  You will not find a single “gray” colored smoothie within these pages making her blends perfect for family-get-togethers and picky eaters who may be put off by bland colors.

While Julie marks “superfoods” with a special logo within the recipes, the truth is, all of the fruits and vegetables within these pages are super foods in their own way, and including them in your daily diet will certainly lead to better and longer lasting health. Also Julie offers some suggested substitutions if you don’t have access to the hardest to find ingredients.

(Red Velvet Cake)



I’ve had the book for about a month now, and have made several blends but by far, my top three favorites are the Mint Chip (whose recipe I already shared), the premium Chocolate Mint, and the Red Velvet Cake. The Red Velvet Cake uses beets, and I slammed several of these drinks (with some added beet greens) prior to my most recent half marathon. In a book like this, it’s impossible to pick a favorite so my suggestion is randomly turn to a page, blend, and drink up… It can, literally improve your day! 

So now the Giveaway! Navitas Naturals continues to floor me with their generoristy. Not only are they going to send one lucky winner a copy of Julies' book, they are also including a bag of Navitas Naturals Organic Cacao Nibs to help start you one your way to building a Superfood Pantry!

GIVEAWAY

Here are the rules. First, the winner needs to live in the United States (sorry international readers, no disrespect). The contest will end on June 1st at midnight. To enter, you must be a subscribed reader to BYOL. To increase your chances of winning leave a comment on this post or/and "like" "Superfood Cuisine with Julie Morris" on facebook. You will also gain a point if you "like" the new Bring Your Own Lentils facebook page. 

a Rafflecopter giveaway

Jockey Juice: A Smoothie by Julie Morris and the Perfect Mint Julep Alternative

It seems as if Old Man Winter has finally released us from its icy grips and is steadily retreating into spring! And nothing says spring quite like putting on an over-sized hat, sipping a refreshing minty beverage, and watching a small man (or woman, Go Rosie!) abuse an animal around a track! Obviously, I’m refereeing to the Kentucky Derby and the enduring Mint Julep.

Regardless of how you feel about the event, the Mint Julep is a classic for this time of year, especially if you are located below Mason’s and Dixon’s line! Just look at this excerpt from a letter penned in 1936, by a Lieutenant General Simon Bolivar Buckner, Jr to a friend of his who requested Buckner’s Mint Julep recipe:

“Your letter requesting my formula for mixing mint juleps leaves me in the same position in which Captain Barber found himself when asked how he was able to carve the image of an elephant from a block of wood. He said that it was a simple process consisting merely of whittling off the part that didn't look like an elephant.

        The preparation of the quintessence of gentlemanly beverages can be described only in like terms. A mint julep is not a product of a formula. It is a ceremony and must be performed by a gentleman possessing a true sense of the artistic, a deep reverence for the ingredients and a proper appreciation of the occasion. It is a rite that must not be entrusted to a novice, a statistician nor a Yankee. It is a heritage of the Old South, and emblem of hospitality, and a vehicle in which noble minds can travel together upon the flower-strewn paths of a happy and congenial thought.”

While I’m slightly offended by this guy’s insistence that a Yankee can’t do something (and personally I prefer the term “Winner” over Yankee) I can offer a perfect, healthy, and incredibly delightful alternative to the Mint Julep that any novice or even statistician can make and enjoy all summer long while still maintaining the quintessential essence of a bourgeois drink that will most certainly result in “happy and congenial thought.” And better yet, there is a simple formula to follow!

The Mint Chip Smoothie is one of the stars of Julie’s new collection of Superfood Smoothies, and is delicious, refreshing, and the perfect way to welcome the warmer days ahead! It is as much a ceremony as it is a drink. 

 

Mint Chip
2 cups frozen spinach
2 cups frozen bananas
1/4 cup raw cashews
3 tbsp cacao nibs
2 tbsp (packed) fresh mint leaves, minced
1 tsp vanilla extract
2 cups rice milk (original variety)
1/2 cup coconut water
1/4 tsp chlorella
Sweetener, to taste (optional)

Blend all the ingredients together until smooth. Taste, and sweeten as desired.

Makes two 18-ounce servings.

A quick note, I didn’t have frozen spinach but fresh spinach worked just as well. I also substituted the coconut water for regular water. It was simply amazing! I’d also add, that while the chlorella adds a beautiful blue-green color as well as a nutrition boost, don’t skip this recipe just because you don’t you have it in your pantry! The recipe works without it as well!  While I immensely enjoyed this radiant smoothie last night after work, I think it is really going to shine after a long hot bike ride or run!

 

Cheers and enjoy the festivities this weekend

Reprinted with permission from Superfood Smoothies © 2013 by Julie Morris, Sterling Publishing Co., Inc. Photography by Julie Morris.

Black & White Plant Strong Smoothie

Okay everyone, there are three days left in my Navitas Naturals Giveaway! This is one you don’t want to miss! Just based off the entries alone everyone seems excited but to get you even more stoked I spent the past week perfecting a smoothie recipe using Navitas’ products! As my friend Adam Sobel (the master behind the Cinnamon Snail) would say, “this will definitely make you eat your wig!” It’s a healthy variation of the classic ice cream shake: the Black & White Plant Strong Smoothie!

This is a calorie-dense, alkaline-forming smoothie designed to offer a large protein and antioxidant boost to help fill you up and repair your body after an intense workout. I can tell you in all truth, I leave for my marathon training runs drooling about the Black & White reward awaiting me when I get back!

Here is what you will need. Place them into the blender in this order:

      5 cubes of ice

     ¼ cup raw almonds*

     ¼ cup raw cashews*

     2 dates or sweetener of choice to taste

     1 tablespoon Navitas Naturals Goji berries

     3 tablespoon Navitas Naturals Hemp Seeds

     2 tablespoon Navitas Naturals Cacao powder

     1 teaspoon Navitas Naturals Maca powder

     2 teaspoon Vanilla Extract

     1 cup cold water

     ¼ cup almond milk

Blend until smooth and creamy     

Now don’t forget to sign up to win a free box of Navitas Naturals goodies by entering here. 

Happy Columbus Day Everyone,

cheers,

*To increase the nutrition absorption of the nuts soak them in warm water for at least 2 hours. If you do not have a high power blender substitute the nuts for 3 tablespoons of almond butter.

Superfood Smoothology

Since I’ve been getting tons of questions about smoothies, I thought I’d finally do a post on them. Smoothies are great on any occasion. Many people prefer to make a large smoothie for breakfast, others use them for a mid-day boost, but I love them as a way to help speed recover and restore energy levels after a hard workout.

Initially, I figured I would just blog the recipes of a few of my favorite combinations; but then I realized that most of my smoothies are made on the fly with whatever goodies I can get my paws onto. As such, instead of sharing a few rigid recipes, I thought I’d share the basic building blocks to the perfect superfood smoothie and leave it to your own imaginations to do the rest. And so here is my basic guide to creating the perfect blend.

Base: 

Water

Green Tea (excellent way to boost antioxidants) 

Almond Milk,

Sunflower Seed Milk (high in Omega 3s)

Rice Milk

Apple Juice

Orange Juice

Berries: (I often use frozen berries) (Antioxidants)

Blueberries

Strawberries

Goji Berries (dried) 

Mulberries  (dried)

Acai Berry Pulp (frozen)

Cherries

Fruit:

Bananas (I often freeze bananas)  

Pineapple

Apple

Mango

Pear

Greens and Veggies:

Kale

Spinach

Collards

Arugula

Beet Greens

Beets

Celery

Carrots

Wheatgrass powder (practically tasteless, navitas)

Nuts: (Proteins and Fats) 

Almonds,

Cashews

Walnuts

Brazilian nuts

Pine nuts

Powders/Spices: 

Vega One and Vega Protein

Sunwarrior

Hemp Powder

Hemp Protein by Nutiva

Pomegranate Powder (made by navitas)  

Amal Powder (Dried Indian Goose Berries. Very, Very High in antioxidants and Vit C.)

Maca Powder (excellent post exercise, helps relax the body)

Raw Cacao (very high source of antioxidants and magnesium which helps relieve cramping)

Cinnamon

Cloves (One of the highest sources of antioxidants)

Ginger (excellent for recovery)

Turmeric (Indian spice, helps fight cancer, helps blood circulation for recovery, must take with black pepper to metabolize) 

Oils: (I only use these on weeks were I've trained really hard and never more than half a teaspoon)

Coconut oil

Hemp Oil

Flax Oil

Olive Oil

Seeds:

Chia Seeds (Add a spoonful of chia to every smoothie to add Omega 3s and fiber to keep blood sugar from spiking from the fruit and sweetners)

Hemp Seeds/Powder (excellent source of protein)

Flax Seeds

Sunflower Seeds

Sweeteners:

Dates

Date Sugar

Dried Figs

Lucuma Powder (navitas)

Sweet Palm Coconut Sugar

maple syrup 

Stevia (use sparingly)

Agave (use sparingly)

You may have noticed that I didn't include any algae. I don't use spirulina (except for the small amount found in Vega). While many believe it is a superfood because it is 60% protein, it has recently been found to breakdown muscles rather than rebuild them, and is has also been linked to liver cancer. Instead, I use to take small amounts of Chlorela when I felt I need the extra push but the payoff didn't seem worth the price, as I replaced it with Kale, which is much cheaper and can be found local!

More on Spirulina can be found here:

 http://nutritionfacts.org/video/blue-green-algae-spirulina/

Now go get out the Vitamix (or any other blender you may have) and mix and match to your hearts stomachs content.