jUICES & SMOOTHIES
by Lucia Lodererova
ARE THE JUICES AND SMOOTHIES A PART OF HEALTHY DIET?
Yes, of course, they have some great benefits; however, everything in balance. Whole fruits and vegetables contain fiber, vitamins, and minerals. The fiber can make you feel fuller for longer and helps to slow down the absorption of the fructose (naturally occurring sugar). On the other hand, if the cellular walls of the vegetables or fruit are destroyed, through processing such as blending or juicing, sugars released is defined as free sugars. Smoothie is generally a better option because of the blending process of all parts of the whole foods. Smoothie tends to be a good option for blending extra protein (yogurt, pulses) and healthy fats (seeds, nuts, avocados). In the juicing process, the fibre and parts of fruit or vegetable are removed.
Smoothies and juices can contribute towards your 5-a-day intake. The guidance on 5-a-day is to enjoy 150ml glass of juice or smoothie, which will count towards 1-a-day but no more because the juicing process removes most of the fiber from the fruit. Be mindful of added sugars and sweetness (for example, brown sugar, honey, syrups) in the juices and smoothies. To reduce the impact on teeth decays, enjoy a small glass with the meals.
KALE SMOOTHIE RECIPE:
1 handful of fresh baby spinach
2 handful of fresh kale
1 teaspoon of mix turmeric and black pepper powder
1 handful of frozen blueberries (gives the thickness)
1 handful of raspberries
1 scoop (30g) of protein powder (optional)
100-150 ml of water
1 tablespoon of oats for topping
a few berries for topping
How to make it:
Put the ingredients into a blender, add water, and blend it all. Add more water until you have the desired consistency. Play with the toppings.