JUICES AND SMOOTHIES - WHAT IS HIDING IN YOURS?

Are you a lover of fresh smoothies and juices ? I sure am!

Juices and smoothies are a fantastic and convenient way to help get your daily dose of fruit and veg in. However they can also help you go over your daily recommended intake of sugar and can be very high in energy, both of which are not very helpful in  assisting you to reach your health or weight loss goals. 

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JUICE

When making or selecting a juice you want to go for one that has more vegetables than it does fruit. The higher dose of veggies helps to reduce the amount of sugar you'd get if you were selecting one containing only fruit. It also helps to add some extra fibre.

When you are whipping up your next juice at home or out for breaky, try to go for more veggies (2-3) than fruit (1-2). My favourite fruit choices in juice would have to be berries or lemon. Both are lower in sugar than many other fruits and the lemon adds a refreshing hit. 

SMOOTHIES

Sometimes nothing beats a post workout smoothie. You've worked hard and they can be such a refreshing, thirst cleansing and nourishing way to refuel your body. They are also perfect for those that are on the go as are easy 'meals'. 

Just as with juices, they can also pack a big energy hit which is not always ideal. I try to make sure my smoothies contain a good protein source such as Protein powder or Greek yoghurt to help with muscle recovery and satiety. Again I use the veggie rule & try to make sure I have more or equal parts veggies to fruit.

Some great additions to your smoothie or juice are:

VEGGIES

  • Spinach

  • Avocado

  • Silverbeet

  • Kale

  • Celery

  • Cucumber

  • Beetroot

  • Carrot

  • Tomato

  • Avocado

  • Cucumber

 

FRUIT

Lower sugar options:

  • Lemon

  • Lime

  • Strawberries

  • Raspberries

  • Blueberries

  • Pear

Moderate - higher sugar options:

  • Mango

  • Watermelon

  • Banana

  • Apple

  • Orange

  • Dates

  • Watermelon

 SMOOTHIES:

  • Don't forget a protein source - protein powder, greek yoghurt

  • Your choice of liquid I.e: Water / almond milk / coconut milk / coconut water / milk

Other ingredients to add a little extra:

  • Ginger

  • Mint

  • Nutmeg

  • Cinnamon

  • Chai seeds

  • Flaxseed

  • Psyllium husk

  • Cinnamon

  • Nutmeg

  • Nut butter

Juices and smoothies can be perceived as being super healthy because they've got fruit/veg in them. The thought of adding veggies to your smoothie may not appeal to you but you may be pleasantly surprised.  Cucumber, zucchini, celery etc all contain a lot of water and won't ruin the flavor of your favorite smoothie. 

There are so many ways to mix a juice or smoothie, you ultimately need to be making or selecting one to suit your specific goals. 

Keep in mind next time you've got your juicer going or adding one to your breakfast order the hidden sugar and energy content and try to get some veg in there. If you don't know what to do with any left over pulp, try adding it to a muffin mixture. 

Be mindful when making your next juice/smoothie & don't be scared of the veggies!

Brooke x

 

GOOD MORNING!

I love adding slices of citrus fruits to my water to make it a little more thirst quenching and regularly have a glass of lemon water each morning.

Lately I have been making some juice that is a more concentrated to kick start my morning. I call this juice good morning! With its citrus and slightly tart punch it is enough to wake any one up.

This juice mix is full of health benefits without being full of sugar like most other juices. Whilst juices are a great way to get your daily dose of vitamins and minerals they are often highly concentrated in sugar (fructose) which can send your blood sugar levels up very quickly. Lemon is a fruit that is low in sugar containing just 2.5g per 100g; a huge difference when you compare this to apples 10g, bananas 12g or mangos 14g.

Some of the benefits of this simple concoction are;

  • Get your daily dose of vitamins: vitamin C, B6, A, E, potassium and more
  • Assists to cleanse your liver and aid digestion
  • Strengthen your immune system
  • Studies have also shown that lemon juice can aid in eliminating the occurrence of kidney stones
  • Help control blood pressure for those with high blood pressure
  • It’s tasty & refreshing

What you need:

Ingredients

  • 2 x lemons
  • 1 x orange
  • 400ml water
  • Crushed ice

Method

  • Peel and de-seed lemons and orange
  • Cut into quarters and place into blender of choice (If serving immediately add some cubed ice blocks)
  • Once the fruit is well blended, add the water and blend for another 3-4 minutes. If you wish to have a more concentrated juice add less water. However adding water helps to dilute the fructose

Like all fresh juices it is best to consume soon after making them, however I find the above ingredients make enough to last me one glass a morning for about three mornings. It is best to refrigerate in an air tight container and shake each morning prior to drinking.