If you want an uninterrupted supply of fresh fruit and vegetables for your smoothies, consider growing your own. This way you get endless nutrition minus the trip to the shops, says the founder of Baaa Health, Bontle Tshole.
“The most common ingredients found in smoothies or juices are fruits like berries, vegetables like spinach, nuts and seeds like sunflower seeds, as well as superfoods like matcha or spirulina. But at the core of every smoothie is a liquid base like coconut milk and solid base ingredients like apples, banana or spinach,” she says.
Whether you are looking for a convenient meal replacement or a quick refreshing snack, a smoothie is always a good choice.
Depending on the ingredients used in preparation, there are many benefits to consuming freshly produced juices and smoothies.
So what are the benefits?
Medical director at the Spine and Pain Clinics of North America (SAPNA), Dr Majid Ghauri, says besides their convenience, smoothies and juices can help in increasing the intake of nutritious foods that may have not been regularly consumed by most people.
“The benefits of consuming freshly produced smoothies and juices include an elevated fibre intake, nutritional balance of fats, protein, carbohydrates, vitamins and minerals, as well as management of food cravings,” Ghauri says.
Must-have essentials
Smoothies are a blend of fresh or frozen fruits and vegetables. This means smoothies preserve the fibre of the produce. And the result? “Keeps you fuller for longer and helps keep you regular. In addition, you are able to add superfood to your smoothie to boost your nutrient intake,” Tshole explains.
There are several smoothie ingredients we can grow on our balconies and backyards. A must have is mint, says Tshole.
“It is also readily available at most local fruit and vegetable stores, if you cannot plant your own.”
Baaa Health founder, Bontle Tshole
Tshole advises that before you start planting those seeds, first ask yourself, “For what reason am I making a smoothie garden?” and also “What fruits or vegetables do I enjoy and love?”.
Three ssentials for your smoothie garden include:
Mint
This high profile herb is found in our toothpaste, sweets and you can even taste its sharpness in a crunchy salad or pea soup. So it is only natural for you to bunch it up into your smoothie, says the mint-loving Tshole. Also mint is a perennial herb, which means you can grow it year after year.
Strawberries
Sometimes we forget strawberries are the star that they think they are. These fun fruits add natural sweetness and bursts of vitamin C to make you feel rejuvenated.
Spinach
Spinach is the base of all green smoothies. Also, did you know that leafy veggies like spinach are a great source of magnesium? This is according to celebrity dietitian Andrea du Plessis, who explains that magnesium is a nutrient we all need because it supports our muscle function and it is good for your heart.
She tells Health For Mzansi, “Magnesium forms part of the chlorophyll molecule which is responsible for photosynthesis – the mechanism through which plants utilise the energy from the sun, water and carbon dioxide to create energy in the form of sugar that nourishes the growth of plants and releasing oxygen as a by-product.”
What that basically means is that magnesium is vital for life on this planet. Who would have thought magnesium could be such a superhero?
Be vigilant of ‘undercover’ health foods
In preparing the best smoothie or freshly produced juices, Tshole warns that we need to shy away from processed foods and foods with added sugar or salt.
“Very often we add yogurt to our smoothies but adding flavoured yogurt increases the sugar content greatly and may inadvertently harm your health goals,” she says.
Even though the act of adding yogurt and other sweeteners might be chucked out of the “how to,” there are other healthier and better ways of enhancing the taste of your smoothies. Adding certain foods can certainly enhance the taste, flavour and nutritional content.
“Adding herbs like mint to your green smoothies will add some flavour. Fruit and vegetable smoothies also benefit greatly from adding a splash of lemon, and if you feel like something slightly spicy, grab a bit of ginger and add that. Let’s not forget cinnamon and cocoa to banana-based smoothies,” says Tshole.
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