I first published this on my original Wordpress blog in 2022, but have updated it since with new learning and understanding.
Smoothies have become my go-to weekday breakfast. I leave the house with my daughter earlier than either of us wish to eat, but am able to prepare and take a nutritious smoothie for each of us to have a bit later. Into this I pack protein, fibre, some good fats and plenty of antioxidants to keep us going. Most days this will include 1-2 portions of fruit/veg and up to another 7 plants in the form of ground nuts / seeds / oats / spices etc.
Smoothies are inherently adaptable and almost anything goes, although there are 2 basic rules I would advise:
Try not to put too many strong flavours together
DO NOT mix milk with fruits containing citric acid (this is not only citrus fruits, but also kiwi, pineapple, nectarine and a few others) … it curdles.
Through using a mix of fruits and vegetables, varying our dietary intake is easy.. I buy a whole selection of different frozen fruits and veg mainly use these - getting them out to defrost the night before if I remember, or softening them in the microwave first thing in the morning if I forget. To this I add:
A raw egg – don’t be put off, it adds no flavour, and makes the smoothie smoother as well as giving the perfect kick of easily digest-able protein and some good fats filled with omega 3.
A handful of dark green veg – anything I’ve got in the fridge from broccoli to kale to lettuce, or a bit of frozen spinach if the fridge is lacking.
A spoonful of chopped nuts and/or milled flaxseed or other milled mix.
A spoonful of live natural yoghurt or kefir.
A spoonful of baobab powder and or Vitamin powders / drops
Some water, milk or nutmilk for extra liquid
Depending on the fruit / veg I will try to also add some herbs or spice – Ginger works really well in a green smoothie, vanilla or cinnamon in a berry based one, mint, basil or a smidgeon of chilli if I’ve used tropical fruits. Sometimes nutmeg or allspice make an appearance for variation.
The NHS talks about limiting smoothies to 150mls daily because liquidised fruit will give a lot of free free sugars and lead to tooth decay. I’m sure this is a problem if eaten in excess, however I believe their is a more fundamental issue with too much smoothie which needs to be considered for my daughter and I as we are consuming them usually 5 times a week. That is the issue of chewing - or rather not chewing.
Not chewing our food leads us to not break it down properly for later absorption.
Saliva contains amylase and lingual lipase, enzymes not found elsewhere in the gut which particularly help break down starches and some fats. Chewing our food a) releases more saliva into the mouth and b) keeps the food in contact with that saliva for longer. If we don't break the starches (in particular) down in the mouth, they actually make it all the way through the stomach to the small intestine where they are used as food to aid growth of the local microbiota leading to a possible SIBO (bacterial overgrowth) picture and symptoms of bloating, discomfort, nausea, colic etc. On top of this saliva also contains a protection agent to help prevent harm to the oesophagus and the mechanical act of chewing stimulates messenger hormones further down the gut that aid later absorption.
For these reasons eating something chewy whilst drinking a smoothie, or chewing the liquid in your mouth if you feel able, can be helpful.
https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/#:~:text=Fruit%20and%20vegetable%20juices%20and,counts%20for%205%20A%20Day.
As I said smoothies are inherently adaptable, and if you don’t use vitamin powders in them, and stick to frozen berries/fruits unless you are growing your own, they are relatively cheap for the nutrition they provide. Just be wary of having too many and of having them by themselves and so not chewing – you won’t get the best from them if you do.
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