The staff at the Alternative Daily love to make healthy homemade juices and smoothies. We share recipes, crazy ingredients and tips all the time in an effort to find just the right combination of amazing fruits and veggies.
Now that spring has arrived and you may want to spend more time outside, considering juices or smoothies is a great way to pack your body with powerful nutrition in a glass without having to spend a whole lot of time in the kitchen fussing over what to eat. Juices and smoothies are great for breakfast or for an anytime pick-me-up.
Here is what we like best about each, plus one sneaky juicing trick that everyone need to know:
Why we juice
With few Americans getting the recommended daily amounts of fruits and vegetables, juicing is a convenient way to meet these goals and supply the body with the vitamins and minerals it needs to perform optimally. According to the Harvard School of Public Health, the average American gets only three servings of fruits and vegetables per day.
Because it takes quite a few veggies or fruits to make just an ounce of juice, by juicing, you’ll likely get lots more of those nutrient-dense foods. Many people have an aversion to eating produce; juicing provides an easier way to get in the daily required amount. It also allows for consumption of a wider variety of fruits and veggies. As a result, nutritional needs are more likely to be covered.
The Dr. Sears Wellness Institute and a number of other proponents also believe that the process of juicing makes the nutrients more readily available for use in the body. The fact that food is already broken down makes it much easier on the digestive system and requires less energy for the body to process.
The high concentration of nutrients super-charges the body with antioxidants, helping to battle disease and degenerative illness while providing an energy boost. Antioxidants combat the damaging effects of free radicals and can slow the aging process. Other noted benefits of juicing include liver detoxification, improved mental clarity and a reduction in the symptoms of depression.
Why we blend
One of the advantages of smoothies is that they don’t require any expensive equipment. All it takes is an ordinary blender – juicers can be rather costly. By adding protein, it’s easy to make a smoothie that provides a balanced and nutritious meal.
Because smoothies contain fiber, calories are slowly absorbed. This helps to keep sugar levels balanced and staves off hunger pangs by keeping you fuller longer. The fiber also works to promote better digestion, as it helps to push waste material along the digestive tract while promoting healthy bacteria.
While you may not receive the high, potent nutrition that you would with juice, you’ll still receive the antioxidants, vitamins and minerals from any fruits or vegetables you include in your drink.
Make your smoothie a good source of protein by adding organic yogurt or whey protein powder. Give your blend a heart-healthy omega-3 fatty acid kick by throwing in chia seeds or ground flax seeds. A tablespoon of organic coconut oil will fuel your metabolic furnace all day long.
Healthy smoothie bases
A question we get all the time is with regards to what to use as a base for delicious and nutritious smoothies.
There are many good options, including the following:
Filtered water
If you find yourself tired throughout the day, it may be due to lack of hydration. When you are adequately hydrated, your body can flush out toxins, and you will find that you have more energy. Your body needs water, and most people do not get enough. Use fresh, filtered water for a cheap, easy and healthy smoothie base.
Raw organic coconut water
The health benefits of coconut are far reaching. Coconut water is loaded with electrolytes and potassium, which the body needs when it is expending a lot of energy. Using coconut water as a base for your smoothie is a great option if you are getting ready to work out. It also gives you a good start in the morning if you have a busy day planned.
Organic green tea
Green tea has been researched for its amazing ability to help fight cancer, heart disease, obesity and diabetes. It contains massive amounts of polyphenols, which are a particular type of antioxidant. Green tea will refresh and rejuvenate skin cells giving you a clearer complexion.
Organic coconut milk
If you prefer a smoother base for your healthy drink, try organic coconut milk. Coconut milk is squeezed from the meat of the coconut and has a refreshing and sweet taste. It is high in protein, fiber, micronutrients and healthy saturated fat. Be sure to buy only milk that has no additional ingredients.
While the above are all great options… the one sneaky smoothie and juicing trick we want to share is all about combining the amazing benefits of juicing and smoothie making to get the most bang for your health.
Instead of purchasing healthy bases for your smoothies, why not make your own supercharged, fresh juice base that will not only add flavor to your smoothies but also throw them off the charts for nutrients?
Here are three of our favorite juice blends. The measurements are estimates – work with amounts until you have the best flavor for you. Store your juice in a glass jar for a couple of days in the fridge and use it as a powerful base for your favorite smoothies.
Great Green Mix
- Celery – 2 pieces
- Cucumber – ½
- Kale – handful
- Apple – 1 small
- Parsley – a few pieces
- Lemon – ½
- Ginger – ½-inch piece
Cleanser and Antioxidant Mix
- Beets – 1 small
- Carrots – a few small
- Apples – 1 small
- Blackberries – handful
- Ginger – ½-inch piece
Digestive Mix
- Parsley – a few sprigs
- Spinach – handful
- Watercress – handful
- Ginger – ½-inch piece
If you are after just a little natural sweetener for your smoothie, try juicing an apple, citrus, carrots or beets and adding this juice to your smoothie.
If you are pressed for time, we have an answer. The healthiest pre-made green juice blend we have found is Athletic Greens. Their premium superfood cocktail is loaded with everything you need to feel and look your best. Athletic Greens contains over 75 whole ingredients and gives you 12 servings of fruits and vegetables in one serving.
-The Alternative Daily