Smoothies, Bumping It Up A Notch

I think I did a disservice to my post about smoothies. Yes, it was about the humble, basic smoothie, but I kept thinking about all the things I have thrown into a blender over the last few years.

There are a plethora of foodstuffs, some banal, some less so, that I have thrown into my pureed glass of goodness. Liquids run the gamut: coconut water, pineapple juice (chock full of anti-oxidants, manganese, bromelain, vitamin C, it's an anti-inflammatory, anti-cancer, good for digestive issues, etc), milk (back in the day when I could do dairy), carrot juice (Mmmm, vitamin A aplenty), almond milk, green tea.

Fruit and veggie combinations are as varied as the choices for liquids, all depending on what nutrients you want and need. Cooked winter squash such as acorn, pumpkin, delicata, sweet dumpling, blue hubbard, all make great additions and really make for a silky, thick smoothie. These are high in beta-carotene as well as a good source of macro nutrients, anti-oxidents, and fiber. Avocado adds healthy fats, and a rich, silky texture. Mango, papaya, pineapple, berries, citrus fruits, each add their own special flavor as well as a slew of vitamin C, anti-oxidents, bioflavinoids, all of which have anti-inflammatory, and cancer fighting properties. The last two summers I have grown a small "salad garden" with beets for greens, and a variety of lettuces, all of which went into the blender.

For protein bumps add yogurt (if you are not dairy sensitive, or vegan), tofu, a raw egg (if you are not vegan.... I know, a lot of people freak out over raw eggs... they've never caused me any problems), peanut butter or other nut butter, or kefir.

Then there are the slightly off-the-wall additions. Ground flax seed is an excellent source of healthy fats, Omega fatty acids, fiber, and macro nutrients, as is ground Hemp Seed protein powder. A couple of pretzels, tossed in (if you are not gluten or wheat sensitive, like I am) makes for a great recovery smoothie addition. I've known people who throw a chocolate chip cookie into their banana smoothies, and say it is amazing.

Things to avoid: processed anything, juices that have any added sweeteners of any kind (sugar, high fructose corn syrup, regular corn syrup, artificial sweeteners, etc), artificial anything. Remember to try to keep it raw and natural as much as possible.

The lowdown: Try It! The worse thing that can happen is that you drink something that tastes a little weird, and then you know to not try that particular combo again. But in all reality, if you know the basic nutritional information on the ingredients you are using, it is not hard to come up with amazing meals in a glass. I do tend to stick pretty close to my Basic Smoothie, but that is mostly because I always have those ingredients on hand. In the summer I love to keep a variety of frozen fruits in the freezer so I can have a delectable, refreshingly icy beverage. I also buy the bags of very ripe bananas that they sell for half price, bring them home, slice them and freeze them, so I have frozen bananas available.

Experiment. Blend. Drink. Don't be alarmed at the color! Think of how your body will love you for all the natural goodness you are pouring down your throat.

The Humble Smoothie

    Throughout this last year smoothies have been my go-to food source, I drink at least one smoothie a day, sometimes two. I pack so much healthy goodness into a glass with the help of my 25 year old Oster Galaxie that my body loves me and I feel uber virtuous.

BASIC SMOOTHIE:

Fill blender container with Organic Baby Spinach, then add 8 oz of 100%, no sugar added, organic juice (I often use a blend of black cherry and cranberry or tart cherry). Blend on high until pureed and a smooth green. Add a goodly amount of a good protein powder, about 20 grams of protein, I use vegan brown rice protein powder and hemp powder, both organic. Blend until smooth. Add one ripe banana, blend until smooth, and drink it down! Sometimes I add a raw egg, if I want some animal protein. Another great addition is half a ripe avocado, which makes it thick and creamy, as well as adds some good fat. That's as simple and easy as it can get. Lots of good nutrition, easily digestible, several servings of fruits and veggies, plus protein.

I like to drink this late in the evening, since I know my body needs a good boost of protein, vitamins, and micronutrients for optimal muscle recovery while I sleep.

The smoothie is one of the most versatile foods an athlete can rely on. The variety is endless. Berries (fresh or frozen), whey protein (not for me though, I can't do dairy anymore), different plant based milk (almond, soy, coconut), your choice of juice (always aim for 100% juice, no sugar added, organic if possible). You can experiment with different greens, beet greens are mild and nutritious. I know a lot of people who use Swiss chard and kale, but they have a pretty intense flavor so consider using strong flavored fruits and juices with them.

I prefer smoothies over juicing since you get all the fiber, and none of the waste of juicing. All you need for smoothies is a good, stout blender, a little creativity, and a desire to treat your body to easily accessible nutrition.

Black Bean Brownies

    Well, it's been a while since I posted anything here. I have a hard time keeping up on my various blogs. But, I have a recipe that absolutely MUST be shared. Of course, you will be skeptical, so was I, but I tried it, tweaked it, and it has become an absolute must in my kitchen.

BLACK BEAN BROWNIES:

Preheat oven to 350. Lightly grease a 9" round or 8" square cake pan.

1 15oz can Black Beans, drained and rinsed
1/2 cup sugar (I use organic, evaporated cane juice) OR 1/2 cup Agave Syrup
2 T Oil (I use light E.V. Olive Oil)
1/3 cup Unsweetened Cocoa Powder
2 Eggs
1/2 tsp Salt
1 tsp Baking Powder
1 tsp Vanilla

Combine all ingredients in a food processor or good blender, and blend until pureed and smooth.
Then add:

1/4 cup Dark Chocolate or Bittersweet Chocolate Chips (I like 60% cacao)
1/4 cup Almonds or other Nut (if desired)

Just blend until chocolate chips and nuts are chopped and still coarse.
Pour into baking pan. Bake at 350 for 20 minutes.

The beauty of these brownies are that they are high protein, gluten free, low fat, grain free, low glycemic, and high fiber. Not only are they delicious, they make an excellent recovery snack. I am eating a lot of these lately, they help manage my winter sweet tooth.