http://morelife.org/personal/health/smoothie.html
To appease my clamoring fans who have demanded this (all 2 of them :-),
here it is:
Breakfast Whole Fruit Smoothie
Ingredient list:
- 1/2 pink grapefruit or occasionally a whole orange or half of each
(white grapefruit can be used but I prefer pink for the lycopene content
and taste)
- 1/4 lemon or lime
- apple occasionally substitute a pear or peach or use half of each
(vary the kinds of apples and pears. I simply use what is currently
cheapest)
- 1 medium sized banana (completely ripe – from freezer or fridge if you
like
- 3 dried apricots
- 5 pitted prunes
- 4 oz 100% fruit juice (whatever is handy)
One or two of the following:
- 2-3 oz berries (usually strawberries)
- 1 kiwi
- 2-3 oz grapes
- 2-4 oz cantaloupe or other melon
- 2-4 oz of any other fruit
- 2 ox of mixed raw nuts (I prefer almonds, walnuts, brazils, pumpkin
seeds)
- 1 tbsp of flaxseed oil or Udo's “perfected oil blend”
- 10g (approx 2 tbsp) of whey protein concentrate (70% protein)
- 10g (approx 1 tbsp) of soy extract powder
- 1/8 tsp (approx 500 mg) vitamin C powder (to prevent oxidation
-browning – while blending)
- 1/16 tsp 1% biotin powder (equal to approx 2 mg biotin activity)
Preparation Method
Soaking Apricots and Almonds
Apricots
I find that these will not blend sufficiently fine enough without
soaking.
Soaking is accomplished in bulk by filling a 16 oz cottage cheese or
yogurt container 2/3 full loosely with dried apricots, topping up with
spring or distilled water and placing in the refrigerator at least one
day before first use. When first opened, you will find the water level
has gone down and you will need to top it up again. When only the liquid
is left, it can be used in place of the juice. Apricots soaked in this
manner appear to keep almost indefinitely in the refrigerator.
Almonds
Although the other nuts grind up fine, I find dried raw almonds
generally too hard to blend properly with the fruit unless they are
first softened by soaking. To do this proceed as with the apricots but
leave at least two days in the refrigerator before first use. At time of
first use, drain water and rinse almonds thoroughly with fresh tapwater
and store in refrigerator without water in the container. Unless you do
this almonds will not keep well. If you can't use them within 1-10 days,
you should probably soak only 1/2 container at a time. BTW, they are
also delicious to eat straight this way.
Addition of ingredients
The only reason for this order is to allow ease of blending. My method
is simply to prepare and place almost all ingredients in the blender
before starting the blender with “juiciest things going in first. There
are probably other methods which are just as convenient or better. I use
a much as possible of the whole fruit: all the pulp and seeds of melons,
the skin of the kiwi (only removing stem attachment part). Naturally,
hard pits like peach, cherry, plum, prune, apricot, etc which the
blender will not cut up must be omitted. I have used only seedless
grapes and having not tried to blend grape seeds – I don't think it
would work.
- place juice and oil in blender container
- peel section and cut (half sections) grapefruit and/or orange leaving
as much “white stuff” as possible. Include any seeds. Even include the
“navel” of the orange if not too large or containing too much peel.
- wash lemon or lime, quarter and cut quarters in 3-4 pieces. Include
peel and seeds.
- dice and add any other “juicy” fruit (berries, melon, grapes, etc)
- add nuts
- peel and slice banana into container
- quarter and slice apple or pear into container (leave core in or omit
as you prefer – I have not tried it with the core in yet since my dog
loves to catch and eat the quarter cores – and always one pitted prune -
which I feed him while I am doing the preparation)
- add any remaining fruit
- sprinkle in vitamin C and biotin power (I don't actually bother
measuring these but just get some out of the container on the end of a
knife blade)
I now start the blending and only add the protein powders when the major
smoothing work is complete (because they greatly thicken the mixture).
Blending method
I do not use a special expensive blender, just the cheapest one from
Wal-Mart.
I start at low to medium speed and give the bottom juicy ingredients a
little time to liquefy. Usually, the other ingredients get “stuck” up in
the container. I always need to stop and shake everything down 2 or 3
times before it all begins circulating. At this time you can also
increase the speed somewhat. Once is begins to circulate freely and you
see that everything has been drawn down, wait until it is as smooth as
you desire and then add the protein powder just before completion of the
blending. Sometimes it is so thick that the protein powder will not all
sink in at first. The trick here is to again stop and start the blender
which will cause anything sitting on the surface to be drawn down and
completely mixed.
Drinking and Cleanup
While preparing and adding the ingredients to the container, you should
be puting the unused portions back in the refrigerator. When the
blending operation is complete, I just drink it right out of the
blender. If this is too “piggish” for you then I suggest pouring it
into a bowl and eating it with a spoon since it is usually too thick to
“drink” without being a bit “piggish”. If you do not like it so thick
you can always add more juice, or some other liquid and less fruit, but
I like it thick find it extremely painless to swallow a total of 30+
pills in 3-4 sets with a mouthful of thick smoothie.
One problem with the thickness is that after completely unending it into
my mouth there is still usually several oz left in the container (and
its so yummy and I am so frugal that I cannot possibly waste that). The
answer here is to use a rubber scraper to gather the remainder together
*as* you drink it near the end and get the last by licking it of the
scrapper. Once you get adept at this, you will find it takes very little
time and you can get out everything but about 1 teaspoonful. You may be
satisfied with that and simply wash the container (possibly by blending
warm water in it) to complete the cleanup. I, however, am not satisfied
with even that little waste, so I dribble water down the sides of the
container from my bottled water dispenser, swish the water around the
bottom and drink the resulting mixture.
This completes the breakfast smoothie portion of my day.
Next, a recipe for my raw vegetable smoothie :-)
–Tom
Tom Matthews
A TASTY VEGETARIAN HEALTH SHAKE (NO LIE)
(c) 1995 Steve Harris, M.D.
For many reasons, breakfast is the most important meal of the
day, just as mom used to tell you.
For one thing, in the AM, your brain's hormonally controlled
desire for carbohydrates is high, and for fat, low. This makes
it easy to eat “perfect” low-fat meals in the AM, but also makes
it increasingly difficult to eat low fat as the day wears on.
For another, breakfast calories count less, as we know
now– the popular idea that calories eaten in the evening are
more likely to get turned into fat during sleep, is an old wives'
tale which is perfectly true.
Since your body “counts” calories during the day, eating a
significant amount of calories (even low fat calories) for
breakfast offers you the opportunity to have the willpower to
bypass those nutritionally disastrous foods which may be the only
things you'll find in vending machines, cafeterias, or fast food
places while at work.
But many people don't eat breakfast. They don't because they
don't have much time in the mornings, and they mistakenly believe
that they should take advantage of the relative lack of appetite
which many people have just after getting up (sometimes boosted
by coffee, or even a cigarette). But this strategy doesn't
really work, and in fact tends to backfire. The average over-
weight person does not eat breakfast (beyond perhaps some wake-up
coffee), has one or two high-fat snacks during the day, then
begins to eat high-fat foods continuously from the time he or she
arrives home from work in the afternoon, until the time for bed
at night. The results speak for themselves. Sometimes people
think that the results would be even worse if they started eating
at breakfast, but with the right breakfast, they are wrong.
A decently-planned breakfast shake is an alternative to the
daily starve and binge cycle of too many people. Such shakes are
quick and easy to make with a blender, and are also easy to
design to near nutritional perfection. The components of a good
shake are carbohydrate, protein, fat, fiber, and flavor– and
with a blender it's possible to put in exactly what we need, and
still get something that tastes good. Let's take the components
one at a time:
Carbohydrate: A little sugar is necessary for a good shake,
but most of the calories ought come from easy-to-dissolve, but
nearly tasteless small sugar polymers. These are intermediate
between starch (which is hard to dissolve), and sugars. These
smaller polymers are digested slowly enough not to raise insulin
as much as simple sugars. The small sugar polymer product
derived from corn is called “maltodextrin,” and it can be bought
under trade names like “CARBO-HIT” (Mega-Pro) in the
body-building sections of health food stores. Any body-building
product which is 100% carbohydrate, but contains no sugar, is
maltodextrin (even if the label does not contain the word).
Maltodextrin is a white powder containing about 225 Calories per
1/2 cup (56 grams). It is lactose-free.
Protein: Here the choices are between soy, milk, and egg
proteins. Soy protein (available as 90-95% isolates in body
builder sections of health food stores) has a number of benefits,
including low methionine for low homocysteine production (unless
methionine is added– stay away from these products); and low
lysine for low insulin levels. Soy products also contain other
compounds like saponins and isoflavones (principally genistein)
which both inhibit cancer (prostate, breast, colon), and impress-
ively lower cholesterol levels (far better than equal weights of
bran or corn oil). Soy protein is also present in soy milk,
which is available in non-fat versions which have 6 or 7 grams
protein per cup (don't bother with the 3 g protein per cup
versions). Soy protein isolate contains about 60 Calories per
1/4 cup (13 grams protein).
Fat: polyunsaturated omega-6 fats– such as occur in corn or
safflower oil– lower cholesterol levels, but apparently increase
cancer rates. On the other hand, most saturated fats, such as
occur in coconut or palm oils; and also trans-fats, which occur
in hydrogenated oils, raise cholesterol levels. Thus, the ideal
fats to stave off fat-hunger and add calories, are the
monounsaturate residue triglycerides, which lower blood
cholesterol without causing cancer. The best sources of these
fats are hazel nut oil, avocado oil, extra virgin olive oil,
unhydrogenated Canola oil, macademia nut oil, and almond oil. Of
all these, the author prefers almond oil, and finds that the
others have peculiar “olive-like” tastes which are hard to hide
in a sweet breakfast shake. Oil could be left out of a shake
completely, but it's hard to fool the body completely about fat
in the diet, and any shake which “sticks to the ribs” through
lunch should contain a little fat. The 1 tablespoon of almond
oil added to this shake (14 g fat) contains 120 Kcals.
Fiber: for fiber and body in a shake it's hard to beat a
banana, which not only adds flavor, but also potassium and 100
nearly fat-free Calories. This, plus ice for cooling, and
vanilla for flavor, completes our recipe:
Jenny Stein's “Soy Vey!” Banana-Vanilla Anti-Cancer Anti-Heart
Disease Shake:
To a blender add:
1/2 cup maltodextrin
1/4 cup soy protein (no added methionine)
(This can be done as dry ingredients the evening before. A mix
of 2 parts maltodextrin and 1 part soy protein powder (by volume)
can also be made up in bulk, for even faster measurement)
In the AM add:
8 oz non-fat 6 or 7 gram protein per cup soy milk
(author's favorite: SOY-MOO brand)
1 tablespoon almond oil
5 drops vanilla extract
2 large ice cubes (made from distilled water)
1 large banana
Blend on “low” blending setting, until smooth (60 seconds or so),
for a drink of 16 oz. Chug it down, rinse the blender under the
tap, and you're out the door.
For other flavors, chocolate syrup or frozen strawberry fruit can
be added to taste. Non-fat fruit yogurts can also be added.
Nutritional Analysis (for the plain banana/vanilla version):
Protein: 20 grams (about 1/3 of daily protein requirement)
Carbohydrate: 105 g (~30 grams sugar)
Fat: 15 grams (70% monounsaturate)
Energy: 615 Cals (Kcals), 20% from fat
——————————————————
Again, note that some fat and fat-calories have been added
deliberately, in order to avoid “daily Calories eaten late in the
day” trap. There is no point in trying to make this a “low-
calorie” shake– that defeats the entire purpose of the thing!
Also, vitamins, minerals, and omega-3 fatty acids have been not
been balanced, on assumption that supplement pills, fruits,
vegetables, and other fat sources will be added later in the
daily diet.
Some health-seekers will immediately think of adding the
traditional things like brewer's yeast, vitamins, and lecithin to
this recipe, and my advice is: don't. These things taste awful!
It takes an unusual person to drink something most mornings over
the long run if it doesn't taste pretty good.
ENJOY!
Steven B. Harris, M.D.