I am often asked whether I prefer juices or smoothies. Quite simply, I love both!
I don’t think you need to choose one over the other. They both offer fantastic health benefits and have really helped me through some tough digestive issues over the years. Ultimately they provide a convenient hit of fresh nutrients – the perfect addition to a healthy diet.
S M O O T H I E S
A smoothie involves blending whole foods, like fruit, vegies, nuts, fluids, protein, into a liquid without removing the fibre. A heavy duty high performance blender like a Vitamix is essential if you want to make your smoothies super smooth and ultra delicious.. Smoothies tend to be more substantial than juices – thicker, filling and more energy dense. For this reason, I would classify a smoothie as a meal rather than a snack.
What’s great about smoothies
The fibre helps to promote gut function and peristalsis. A diet high in fibre has also has been shown to help regulate blood sugars, reduce cholesterol and promote satiety – i.e. keeps you feeling full for longer. This is great for maintaining your energy levels and a healthy weight.
You can experiment with ingredients and can adjust the macronutrient balance more readily than juicing, by varying the combinations of healthy fats, proteins, carbs and fibre that you blend up. I love playing around with different fruit and leafy green combo’s, along with Healthy chef WPI, chia seeds, fresh homemade nut milks or coconut water.
Smoothies also make a convenient snack for people who have elevated energy requirements e.g. athletes, pregnant or nursing mums and growing kids. It’s a great way to pack in the goodness for fussy eaters or those who aren’t meeting their nutrient requirements through their usual intake.
J U I C E S
Juicing extracts the fluid and nutrients from plant foods (fruits, veggies and herbs) whilst removing the fibre. You will need a juicer to make your own lovely juices at home - an investment I am glad I made! Juice tends to have a thinner viscosity than smoothies and is less filling – perfect for a snack or to compliment a light meal. My favourite juices are green vegetable based juices that are cleansing and full of nourishment such as lettuce, cucumber, kale, broccoli scented lightly with a little parsley, lemongrass, ginger or mint. I may add a little citrus like lemon or lime and add a spoonful of superfood or wheatgrass.
What’s great about juicing…
I love making fresh juices to infuse my body with goodness. My immunologist couldn’t believe it when I told him that my vitamin and mineral results from a recent blood test were attributed to regular juices and smoothies! Juicing allows you bump up your intake and variety of nourishing plant-based nutrients in a concentrated and convenient form.
Removing the fibre means that the nutrients are absorbed rapidly into the blood stream, reaching your cells much faster than if you chomped through the ingredients whole. For this reason its best to base your juices on veggies and add a little fruit for flavour if necessary. This way your body gets all the beautiful vitamins, minerals and phytonutrients without the massive sugar storm. Fruit based juices also contain more energy, making it harder to maintain a healthy weight if you have them regularly.
Check out the list below for more anti-inflammatory, health promoting super-foods …
My favourite juices + smoothies…
|Digestion||Greens + wheatgrass||Green Goddess|
|Sport + training||Beetroot + Berries||Superfood Energy|
|Health + wellness||Protein, vitamin C||Anti-inflammatory|
|Immunity||Greens + ginger + lemon||Immune green smoothie|
My favourite boosters…
Ginger (in juice/smoothie): Relives motion sickness, nausea + morning sickness, stimulates circulation, soothing for colds + flu’s, relieves head + muscle aches, anti-inflammatory, fights infections.
Turmeric (in juice/smoothie): Anti-inflammatory, promotes liver function, supports cardiac health, alleviates nausea, soothes digestive complaints.
Chia (in smoothie / juice): healthy gut function, antioxidant, supports tissue growth + repair, anti-inflammatory, supports heart health, lowers cholesterol.
Maca (in smoothie): Boosts energy levels, immune support, hormonal balance.
Cacao / Naked Chocolat (in smoothie): Antioxidant, releases endorphins, enhances mental alertness, supports blood vessel health,
Flaxseed (in smoothie / juice ): regulates bowel function, omega 3 anti-inflammatory, supports heart health, promotes healthy tissue.
Kefir / yoghurt (in smoothie/ juice): probiotic, promotes healthy gut function, supports bone + teeth health, immune support.
Wheatgrass(in juice/smoothie): anti-oxidant, anti-inflammatory, nourishes tissues, immune support, alkalising, detox.
Matcha: High in antioxidants to support health, energy + vitality. Matcha has the ability to boost your immunity, control your stress and assist in weight loss
Parsley (in juice/smoothie):: relieves bloating + gas, stimulates digestive function, promotes thyroid + bladder + kidney health, anti-parasitic, anti-oxidant, alkanilising.
Mint (in juice/smoothie): relieves bloating + gas, soothes + relaxes digestive system, relieves pain, reduces nausea, clears nasal + chest congestion.
Cinnamon (in juice/smoothie): supports digestion, eases nausea, stimulates circulation, antiviral, antifungal.
Lemon (in juice/smoothie): boosts immune function, fights colds + flus, anti oxidant, antibacterial, promotes healthy tissue.
Natural Immune Support: Made from whole foods, rich in vitamin C + D and loaded with antioxidants and anti-inflammatory ingredients to revitalise & energise your immune system.
Organic Superfood (in juice/smoothie): anti-oxidant, anti-inflammatory, alkalising, energising.