There are many reasons you may want to boost your diet with greens powder. But why are green vegetables just so good for you?
Are green powders healthy?
Green powders are an excellent way to boost your nutrient intake with the power of green vegetables. Designed as a nutritional supplement rather than an alternative, green powders are great for when you need extra nutrients in your diet or, for whatever reason, are finding it difficult to make your fruit and veg targets.
Why are green vegetables good for you?
Green vegetables are full of a pigment called chlorophyll. They also contain a whole host of other nutrients for very little calories which makes them some of the most nutrient dense foods around.
What is chlorophyll?
Chlorophyll is a green pigment found in plants that helps them to convert sunlight into energy. For humans it acts as a powerful anti-oxidant. Generally, but not necessarily, the more green the vegetable the more chlorophyll it contains. That said, if you choose dark green vegetables to include in your diet, you can be sure of a good source of chlorophyll as well as plenty of other nutrients.
What are dark green vegetables?
All vegetables (and fruits) have some nutritional benefit, and the best health advice you can follow is to eat the rainbow. Quite simply this means to eat a wide range of fresh produce, choosing as many different varieties and colours as you can. Fruits and vegetables all contain pigments that give them their colour. These pigments are known as phytonutrients (or plant chemicals) and they are what makes this food category so unique, and so beneficial. The more colours you eat, the higher your intake of beneficial plant chemicals.
Dark green vegetables are a group of vegetables that share similar nutritional characteristics. Other vegetables that are green but do not share the same nutrient profile belong in a different group. Celery, for example. Or iceberg lettuce. These both contain vital nutrients, just different ones. Dark green vegetables may share similarities yet they each have something unique to offer. So within that rainbow, choose many varieties of each colour as well as individual colour groups.
Green leafy vegetables
Most dark green vegetables also come under the heading of leafy greens. There are salad greens, such as rocket and watercress. Then there are those such as kale and chard, which are generally cooked. Broccoli is related to kale, yet also to cauliflower. Some varieties of broccoli are more leafy than others. Baby spinach is seen primarily as a salad leaf, whilst mature spinach tends to need cooking.
Kale and spinach are both examples of leafy greens, and are pretty much nutritional royalty.
Is spinach good for you?
Yes, spinach is super good for you. Not only a good source of chlorophyll, it is packed with vitamins and minerals including over a dozen antioxidant flavonoid compounds to protect against heart disease and bolster your immune system. Spinach is an excellent source of vitamin K that is essential for blood clotting and maintaining healthy bones.
Is kale good for you?
Kale is also exceptionally good for you. Beyond giving that chlorophyll boost, kale is full of amazing nutrient properties. Did you know it contains a substance that can help to balance oestrogen? It also helps to protect bones with calcium and magnesium alongside vitamin K. Kale is also rich in beta-carotene and vitamin C.
How much protein in kale and spinach?
Whilst not protein powerhouses, kale and spinach do not do too badly in the protein stakes. We explore protein supplements in this post about protein powder.
How to use greens powder
Our spinach powder is an excellent way to boost your nutrient intake and ensure you are not missing out on healthy ingredients. This kale powder will also make sure you are getting the nutrients you need.
Simply stir into water, juice, milk or smoothies. You can also add to soups and stews, or even dips and salad dressings. They work particularly well with egg dishes such as scrambled egg or omelette.
How to make green powder taste better
It is true that greens powder can be fairly unpalatable. Luckily we wrote an entire post about green smoothies and how to make them taste nice.
Take a look at our range of smoothie ingredients including green powders. Our organic smoothie powders are also available to buy in bulk online.
Think you are getting enough greens? Why not check out some of our veggie smoothie recipes.
This article was reproduced on this site only with permission from our parent co. operafoods.com.au the “Gourmet Online Wholesale Grocer”. See the original article here:- Boosting your Diet With Greens Powders
Vegans rely on plants for pretty much everything and that includes protein. Whilst there are many sources of plant based protein for the vegan diet, there are days when you need an extra boost. Maybe you want to build lean muscle, or maybe you’ve just got a busy day ahead. Either way, vegan protein powder is a great way to get those extra nutrients that you need.
Do vegans need protein powder?
In all honesty, you should not need a protein powder on a plant-based diet. You should be getting all you need from a broad variety of beans, lentils, legumes, nuts and even vegetables. But a vegan protein powder can be a helpful supplement to an already healthful diet.
Protein powders are popular post-workout to aid recovery, as a protein boost for an active physical lifestyle, or to supplement the diet on those days when it is less than optimal. And lets face it, it happens. Life does have its demands.
Is whey protein vegan?
Standard protein powders are made from whey. A by product of the cheesemaking industry, whey is what’s left when the curds are removed from milk. It has a complete amino acid profile.
Amino acids are the building blocks of protein. The body breaks down the protein and uses the amino acids for growth, maintenance and repair. Of eleven amino acids we need to get nine from our diet. The body can make the other two. A complete amino acid profile contains all nine.
Whey protein is low in fat and carbohydrates. It is also dairy. AKA not plant-based. Which is a nay-nay for a growing number of people. Whey protein isolate may be suitable for the lactose-intolerant but it still ain’t vegan.
What to look for in vegan protein powder
When looking to buy vegan protein powder it is more about what not to look for. Many are marketed as a blend, perhaps labelled as a protein shake. This may give you the benefits of a mixture of vegan proteins but it may also come with an extra portion of fillers, fluffers and flavours. And sugar, in one form or another. What do we love to tell you? ALWAYS READ THE LABEL!
The best vegan protein powder
The best vegan protein powder is the one that suits your requirements and fits your own personal protein needs.
How much vegan protein powder per day
This very much depends on your build, the amount and quality of protein in your current diet, and your activity levels.
As a general rule you need 0.8g of protein per kg of body weight. This requirement can double, depending on how physical your lifestyle. In percentages, protein should make up between 10 and 35% of daily calorie intake.
A 30g serving of vegan protein powder can contain between 15g and 25g protein.
Hemp protein vs pea protein
Two of the most popular sources of plant protein found in powders are hemp protein and pea protein. Let’s look at them in turn…
Hemp protein powder
Hemp protein powder is essentially ground hemp seeds. Considered a complete protein source, it may however be low in the amino acid lysine. Quinoa is an excellent source of lysine.
At 15g of protein per 30g serving the protein content is lower than pea protein, but it is a whole food not a protein isolate. It therefore comes with fibre and fatty acids as well as antioxidants and minerals.
A good source of fibre, hemp protein powder can provide a quarter of the daily fibre requirement in a 30g portion. Pea protein powder contains very little fibre.
A lot of the oils have been pressed out of hemp protein powder but it is still a good source of essential fatty acids, with a healthy ratio of omega-6 to omega-3. Pea protein has little if no fat content.
Hemp contains powerful antioxidant compounds as well as minerals phosphorus, magnesium, calcium, iron, manganese, zinc, and copper.
The flavour can vary but is considered to be fairly overpowering with earthy nutty tones. The texture is gritty.
Pea protein powder
Pea protein powder is also considered to be a complete protein, but may be low in the amino acid methionine. Brown rice is an excellent source of methionine. Have you ever tried brown rice stick noodles?
Pea protein is made from yellow split peas, not the green garden kind. It is rich in the branched chain amino acids (BCAA) leucine, isoleucine, valine and arginine. So it is good for blood flow and heart health as well as providing fuel for working muscles. Some studies show pea protein to be as effective as whey protein at building lean muscle.
A 30g serving of pea protein can contain 24g protein.
Pea protein is more easily absorbed than many other plant proteins. Rich in iron, it is best taken in conjunction with Vitamin C to aid absorption.
The texture of pea protein powder is smoother than hemp, with the slightly sweet vegetal flavour of raw beans.
Both of these protein sources have slightly varying nutrient profiles. Our recommendation would be to supplement your diet with both, in order to take advantage of all they have to offer.
How to use plant-based protein powder
Protein powder has so many uses. Both pea protein powder and hemp protein powder benefit from being used alongside other ingredients.
Make super healthy muffins, savoury or sweet.
Blend with fruit and almond milk for a mid morning smoothie. You can learn how to make your own almond milk right here.
Add to bright and beautiful bliss balls for a post workout snack.
There are so many ways to use vegan protein powder. Keep checking the site for more ideas.
Beetroot powder has long been used for its sweet flavour and vibrant red colour. Once the best kept secrets of pastry chefs and food manufacturers it is now popular as a nutritional supplement and superfood ingredient.
Is beetroot good for you?
Beetroot is a root vegetable that looks something like a turnip. Brightly coloured, not all beetroots are red, yet most beetroot powder is made from the red variety. It is actually a relative of spinach.
Red beetroot are home to a unique group of antioxidants known as betacyanins. Their main role is to support the liver, purify the blood, and improve circulation.
It is also rich in B vitamins, Vitamin C, and folate, as well as minerals potassium, manganese, magnesium, and iron. Not to mention fibre.
So yes, in short, beetroot is pretty good for you.
Beetroot powder benefits
Beetroot powder is a great way for those who don’t like beetroot to benefit from its substantial array of nutrients. Even if you do like beetroot, it is heavy to carry and a nightmare to prepare. Just one teaspoon of beetroot powder is the equivalent of 1 beetroot. It won’t go soft in the vegetable rack and needs no further thought than a quick stir into whatever happens to be going on in the kitchen at the time.
Beetroot powder ingredients
Beetroot powder is literally just that. Whole beetroot with all the water removed. Dehydrated and ground to a powder. All the fibre, all the nutrients; still there.
How to use beetroot powder
The complex flavours of beetroot make it a really versatile ingredient. Earthy and sweet, with slightly bitter tones, it sits happily in both sweet and savoury dishes. In sweet dishes it pairs particularly well with berries and also chocolate. Try pairing with our organic berry powder for a double dose of pink, or with raw cacao powder.
You can pretty much stir a spoon or two into anything. It dissolves readily in water.
Mix with water, juice or milk for a simple shake or add to smoothies for a nutrient boost. Make a beetroot pumpkin spiced latte. Or a decadently pink hot chocolate.
Try adding to dips and sauces. Beetroot hummus anyone?
How to use in baking
Beetroot powder is ideal for baking, with its earthy sweetness and bold pink colour. It is the perfect addition to red velvet cake and also a classic twist on chocolate cake. It can lose its colour due to oxidation though so don’t expect everything to be a perfect pink. A touch of acid such as vinegar goes a long way to preventing oxidation and keeping the colour though.
Try adding to your pasta dough, bread dough, pastry, cakes or cookies. Or you could make some pretty yet powerful beetroot bliss balls.
How much can I eat per day?
You would be surprised how much power just one teaspoonful of vegetable powder can have, so start off small and build up to 4 or 5 teaspoons a day.
Healthy bliss balls are the perfect boost and organic fruit powders are ideal for amping up the mix. Get creative, get colourful and get a superfood boost the easy way.
What are bliss balls?
Bliss balls are an easy to make snack food, perfect for keeping up energy levels during the day or as an easy way to boost your intake of superfoods. Instead of reaching for chemical-laden sugary snacks when energy levels are low, grab one or two delicious homemade energy balls as a nutritious alternative.
Are bliss balls healthy?
Packed full of nutrient dense ingredients, bliss balls are a great way to stave off hunger without resorting to empty calories. Not only do they provide a balance of carbohydrates, proteins, and fats but they also come with a whole host of benefits.
Switching it up with different recipes and superfood ingredients ensures you will never get bored and you will cover the whole spectrum of micronutrients and phytochemicals from these powerful plants.
Stick to one or two a day though as they are high in calories and natural sugars.
How to make bliss balls
Can you freeze bliss balls?
Bliss balls can be kept in the freezer for up to 3 months. They will keep in an airtight container in the fridge for 2 weeks though, so freezing is not really necessary unless you want to make up a huge batch.
Basic bliss ball recipe
Bliss balls could not be easier to make. All you need is a handful of store cupboard ingredients and a food processor. The basic recipe already provides plenty of macro and micronutrients but from there you can boost flavour, texture and nutrient value by adding in extra superfood powders.
Be aware that if you choose to roll your energy balls in powder they may look pretty but the eating experience is just as important. It is largely a matter of personal preference so test things out before you commit. Raw powders can be bitter or powdery, which sometimes works but not always.
Adding in extra ingredients will affect the mixture so if it becomes too dry to stick then simply add a few drops of water until it comes together. If your mixture is too sticky, add in some more powder.
Makes roughly 18.
6 large dates, pitted
1/2 cup almond butter
1/2 cup shredded coconut
1 tbsp LSA mix
1 tbsp goji berry powder
1 tbsp chia seeds
1 tbsp hemp protein powder
- Blitz all of the ingredients together in a food processor until they come together in a sticky ball. Feel free to adjust to the quantities if the texture is not quite right.
- Divide into teaspoon sized clumps and roll in your hands to form balls.
- Keep in an airtight container in the fridge.
Cacao bliss balls
Banana bliss balls
Banana powder is an excellent natural sweetener. A few teaspoons of concentrated fruit powder is plenty.
Berry bliss balls
A boost of berry flavour, not to mention all those lovely antioxidants, makes for perfect bliss. Add one or two teaspoons of berry powder, or roll your bliss balls. Also goes particularly well with cacao.
Beetroot powder bliss balls
Using raw beetroot powder not only adds a beautiful colour but lends a delicious earthy sweetness too. And it is super good for you. It is really good when blended with cacao.
Mango bliss balls
Mango and coconut anyone? Try adding a few teaspoons of mango powder to the mix and roll in finely shredded coconut.
Superfood blends and powders are a great way to get nutrients into your body quickly and effectively. Whilst individual superfood powders can help you to boost your intake, using blends can provide a wider range of nutrients in one go.
We will look at blending powders for maximum benefit in another post, but for now let’s investigate a classic that is already pre-mixed for you; LSA mix. Also known as LSA powder or meal.
What is LSA mix?
LSA stands for linseeds (also known as flax) sunflower seeds and almonds. LSA mix is a combination of these, usually in the ratio of 3 parts linseed, 2 parts sunflower seeds and 1 part almonds. Ground to a meal or powder for ease of use and easy digestibility, it is a great way to benefit from a specific range of nutrients and add nutty flavour to your salads, soups, smoothies and breakfast cereals.
You can bake with LSA mix but the heat may destroy vital nutrients so it is bast used raw. Experiment with adding it to your bliss balls or raw brownies.
LSA mix was designed in Australia as part of a liver cleansing diet program. We will see why it is so beneficial for the liver in just a minute.
A rich source of protein, essential fatty acids, vitamins and minerals, it combines the benefits of 3 nutrient rich ingredients.
The major contribution of linseeds is their soluble fibre that helps to balance blood sugar levels and suppress hunger. They are also a good source of omega-3. The essential fatty acids omega-3 and omega-6 are needed in the body for growth and repair of cell membranes. Not only do they help give us supple firm skin, and keep our heart, eyes, joints and brain tissue healthy but they also help to balance our hormones. Most of us get too much omega-6 so a good source of omega-3 is essential to balance it out.
Sunflower seeds contribute Vitamin E as well as omega-3. A powerful antioxidant, Vitamin E nourishes and revitalises the skin, providing protection against scavenging free radicals. It also promotes healthy red blood cells, making sure that all tissues have a plentiful supply of oxygen and nutrients.
Almonds also provide blood sugar regulating fibre and Vitamin E. Their major contribution to the mix is in the form of biotin, or Vitamin B7. Essential for the breakdown of fatty acids, biotin is supports healthy growth of hair and nails.
As well as the individual contributions to LSA mix, together these ingredients provide a wider range of nutrients. Between them, they bring many of the B group vitamins. Biotin, we have already mentioned. Plus Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin) and B6 (pyrodoxine). These B vitamins are responsible for the metabolism and release of energy from fats, carbohydrates and proteins. Where does metabolism occur in the body? Yeap – the liver.
Between them, these ingredients also provide a broad spectrum of essential minerals, from calcium to zinc. Including potassium, which is essential for blood pressure and water balance as well as hormonal balance. Selenium is essential for a healthy functioning thyroid.
How much LSA should I put in a smoothie?
Add one to two tablespoons of LSA mix to your smoothies, or sprinkled over dishes such as soups and salads. Experiment with adding ground spices or other seeds such as sesame or pumpkin.
How much LSA mix to eat in a day?
You can eat as much as you like but it is probably of most benefit to limit your intake to 2 tablespoons each day.
Because of the high level of fatty acids in LSA mix, it can deterioriate quite quickly. Store in an airtight container in a cool dark place.
Cacao vs cocoa. What is the difference between the two? Is cacao really better for you than cocoa?
What is cacao?
Strictly speaking, cacao is the name given to the plant that gives us the raw form of chocolate. The cacao tree, with the botanical name Theobroma Cacao, bears fruits known as cacao pods, with cacao seeds inside. Just to confuse matters more, these seeds are what we also know as cocoa beans. There is no legislation on the naming of related products so the word cacao is interchangeable with the word cocoa.
However it is generally accepted nowadays, as we come to appreciate the power of raw chocolate, that when we say cacao what we mean is the raw natural form. Bought as cacao powder or cacao nibs, this raw unsweetened source of chocolate is a bonafide superfood.
Be aware that when you are buying cacao you need to clarify that it is indeed raw. Some manufacturers label products as cacao (and it is perfectly acceptable for them to do so) but it has been roasted. Our cacao powder and cacao nibs are in their natural raw form.
What are cacao nibs?
Cacao nibs are crushed cocoa bean fragments. All cacao, raw or roasted, has been through certain steps of processing. The production of nibs is one of those steps.
The pods of the cacao tree are first harvested and then split open. The cocoa beans are removed and left to ferment for about a week. This step is vital as it develops the flavour of the beans into the chocolate tones we are all familiar with. The moist beans are then left to dry.
The difference between cacao and cocoa
If the difference between cacao and cocoa is that cacao is the raw product, then this is the stage at which the difference lies. Once dried, the beans are either roasted or left in their natural un-heat processed state. They are then cracked open and crushed to produce nibs.
To produce powder the nibs are ground into a mass. As the beans contain fat (cocoa butter) this is a liquid mass known as cocoa liquor. This is then pressed to remove the fat. What is left is powder. Cacao powder from raw nibs, cocoa powder from roasted nibs.
Cocoa powder is sometimes processed even further to reduce acidity. Treated with an alkalising process, it becomes less bitter, sweeter, darker in colour and more soluble. Which is great for chocolatiers; less great for the nutrient levels.
Does cacao have caffeine?
Both cocoa and cacao do contain caffeine but analysis has shown that raw cacao can contain over twice as much caffeine as its roasted brethren.
Is cacao healthy?
Both cacao and cocoa are rich in vitamins and minerals, but the raw form has more of its nutrients intact. Cocoa nibs also have all the healthy fats of the original bean. Raw cacao is rich in magnesium, potassium and calcium. One of the highest antioxidant foods on the scale, raw cacao is packed full of plant-based chemicals that energise both body and mind. The heat processing involved in production of cocoa powder severely depletes the levels of many of these nutrients.
The benefits of cacao for weight loss
We all love chocolate, right? And we already know that it is full of feel good chemicals. But it also comes with a not-so-healthy dose of fats and sugars. So not exactly a health food. But raw cacao can actually aid weight control. A mood booster that helps us to stay positive, cacao may also boost metabolism and help to burn calories more efficiently. It may also suppress the appetite by regulation of certain hormones.
Are cacao nibs keto friendly?
Cacao nibs and cacao powder are both low-carb, but nibs provide more fat so are an excellent choice for those on a keto diet.
How to use cacao
Can I use cacao instead of cocoa?
Cacao powder can be used interchangeably with cocoa powder, anywhere that you want add the flavour of chocolate. It may have slightly different properties, such as being a little less soluble, but you can begin by swapping out on a 1 to 1 ratio. Take note that if you bake with raw cacao powder the heat will destroy some of the antioxidants and other heat sensitive nutrients. Your best bet is to use cacao in raw products such as raw brownies, bliss balls, and smoothies.
You can use cacao nibs in place of chocolate chips but they will not melt like chocolate. So, you can’t use them to melt and pour, but you can add them into cookies and cakes. Again, beware of nutrient loss under baking temperatures. They do make a great crunchy addition to granola, trail mix, or nice cream.
There really are lots of creative ways that you can enjoy cacao instead of cocoa or chocolate.
Does cacao taste like chocolate?
Yes, cacao does taste like chocolate in that it has the unmistakable character of chocolate. Porridge with cacao powder stirred in is most definitely chocolately. Ditto smoothies. Added to creamy ingredients rounds out the bitterness and enhances sweetness so you don’t need to add sugar to make it yummy.
Raw chocolate and cacao are strong and bitter, like eating 90% chocolate. Eating raw cacao nibs on their own is a little like eating coffee beans, but with other ingredients the chocolatey flavour is enhanced.
How to store cacao powder
Store your cacao products in an airtight container away from the light to prevent degradation of valuable nutrients.
Bananas are one of the most used ingredients in smoothies, milkshakes and smoothie bowls. Their soft texture is instantly creamy and they have a sweet flavour that goes with everything.
You can make a banana smoothie with fresh or frozen banana or you can use a dehydrated banana powder for instant store-cupboard convenience.
We take a look at why bananas deserve superfood status, and the many ways you can use them in your smoothies.
Are bananas good for you?
Because of their sugar content bananas became a bit of a dirty word with the anti-carbohydrate crowd. Yet bananas contain both quick release sugars and slow release sugars so provide a great overall energy boost. Higher in calories than other fruits, they also provide more fat, more fibre and more protein.
Bananas are an excellent source of potassium which is essential for controlling fluid balance and blood pressure. A natural prebiotic, they also contribute to gut health by feeding the good bacteria in your tummy. Bananas also contain antacids which are why they are so good for indigestion and soothing an upset stomach. A great beauty food, they contain antioxidant lutein that boosts skin elasticity and controls sebum levels. Ripe bananas have higher levels of antioxidants.
One medium banana provides, on average, 105kcal, 0.4g fat, 10g sugars, 3g fibre and 1.3g protein. It is rich in vitamin B6 and C, biotin, copper, manganese, potassium, fibre and lutein.
Basic banana smoothie recipe
A basic banana smoothie is made from milk (dairy or otherwise) and bananas. Fresh banana will thicken and sweeten, whilst frozen banana will thicken, cool and sweeten. The frozen banana will have a less pronounced sweetness and banana flavour because the cold dulls the senses a little. Banana powder will not thicken, but it will flavour and sweeten. It also contains all the nutritional value of a fresh banana.
For a basic banana smoothie
1 cup milk
1 banana, frozen or fresh
1 tbsp banana powder
Banana powder, and other powders, are useful if you don’t have a blender. Just put the ingredients in a shaker and shake to blend. Or put them in a bowl and whisk together. Other ingredients such as peanut butter, vanilla extract, or seeds and grains such as oats or chia, can also be added without a blender.
Make your banana smoothie more interesting by adding…
Add fresh, frozen or powdered mango to your smoothie. Not only will it add extra tropical flavour, but is also full of antioxidant beta-carotene and vitamin C. Mango is also full of fibre and a good-for-your-gut prebiotic.
Adding a nut butter such as peanut butter to your banana smoothie will add a lovely creamy nutty texture and salty flavour. Nuts are high in essential fatty acids and are super good for your skin.
Berries bring additional fruity flavour and you can add them in fresh, frozen or powdered form. Full of antioxidant plant power, berries are immune boosting, inflammatory fighting superfoods.
A few tablespoons of oats added to your smoothies will help to thicken and add extra creamy texture. Oats will slow down the release of blood sugars and lower LDL cholesterol levels. They also add as a natural sedative. Oats are the original comfort food.
Protein powder will help to thicken your smoothies and help keep you feeling fuller for longer. Choose dairy or non-dairy but the nutrient values will differ.
Maca powder has a unique malty flavour that goes particularly well with bananas and milk. It is a powerful adaptogen that helps to balance stress and hormones as well as enhancing energy.
Chia seeds will help to thicken your smoothie and boost the levels of essential fatty acids and protein. Leave it to stand once mixed in order for the chia seeds to swell.
Cacao, the raw form of chocolate, goes well with banana and turns your banana smoothie or shake into chocolate heaven. Don’t be put off by the fact that it is raw as the flavour is actually less bitter than cocoa powder. Or you could add cacao nibs for crunchy texture. Either way you get a healthy dose of powerful antioxidants.
You can add extra sweetness with a spoonful of honey, or add an interesting crunch with bee pollen. Both have a range of natural nutrients than can only enhance the quality of your smoothie.
Vanilla adds a comforting sweetness to anything, especially banana. Use good quality extract. Freshly grated nutmeg also gives a comforting sweetness to the milk/banana combo.
You could choose just one of these elements to make your banana smoothie more interesting, or combine a few. The variations become endless.
We all know that the key to good skin is healthy eating and hydration. And that drinking smoothies regularly can help to increase our nutrient intake. But what makes the best smoothie for beautiful skin?
A balanced intake from a broad spectrum of healthy wholefoods will cover many of the bases for optimum nutrition but there are certain ingredients and superfoods that will target the specific needs of your skin.
From flushing out toxins for a clear complexion to boosting the nutrients needed for cell renewal and repair, these are the ingredients that make up the best smoothie for skin.
What does my skin need to look its best?
Other than enough sleep, a healthy diet, and plenty of water, your skin needs certain nutrients to help get that radiant glow.
Unstable chemicals, known as free radicals, within the body can cause, amongst other things, rapid acceleration of aging; the exact opposite of everything that glowing skin needs. Loss of tone, lines and wrinkles, and a dull complexion can all be down to the chaos caused by free radicals. Collagen and elastin break down, affecting elasticity. Surface circulation is diminished, leading to lack of nutrients and loss of that rosy vibrant glow.
Antioxidants protect the body from this damage and can even reverse the signs pretty quickly. Amongst these are flavonoids, carotenoids, vitamin E and vitamin C. Vitamin C is a powerful antioxidant that is key to collagen production. It aids cellular growth and strengthens blood vessels, restoring skins firmness and resilience. It also offers UV protection.
Hyaluronic acid, a favourite ingredient of the beauty industry, works best from within. A water holding molecule, produced by the body, it helps skin to retain moisture, absorb nutrients, and get rid of waste. Also an antioxidant, hyaluronic acid stimulates collagen production so improves elasticity. Good to know.
Essential fatty acids
The components of healthy fats, essential fatty acids such as omega-3, -6, -7 and -9, support the skins natural barrier known as the lipid layer. This is what gives us hydrated, plump, smooth and supple skin. The right balance of EFAs is important and the modern diet can be overloaded with inflammatory omega-9. Increase omega-3 and omega-9, and rarer omega-7, to reap the benefits to the appearance of your skin.
Skin is made largely of protein so it goes without saying that eating plenty of protein can help with signs of aging such as loss of skin tone and wrinkles.
The mineral sulphur is essential for cell renewal and also helps to clear skin by detoxification and reduce age spots or sun damage.
The best smoothie ingredients for fabulous skin.
Nuts and seeds
Chia seeds are the richest known source of omega-3. They are anti-inflammatory, help to balance sebum production, and create an even skin tone. Flax seeds, pumpkin seeds, sunflower seeds and sesame seeds are also full of essential fatty acids that are beneficial to your skin. Almonds are an excellent source of antioxidant vitamin E. Macadamia nuts are a good source of rare omega-7, and also omega-9. Look out for LSA mix, a blend of flaxseeds, almonds, and sunflower seeds that you can easily add to smoothies.
Berries are one of the best smoothie ingredients for skin there is. Blueberries, strawberries, and raspberries are all powerful antioxidants that boost circulation and increase uptake of skin nutrients for increased radiance and vitality. Strawberries contain skin firming silica. Blueberries contain pigments that can improve the appearance of dark circles around the eyes.
Kiwi fruit are an excellent source of vitamin C that aids collagen production. Bananas contain lutein that boosts elasticity for supple skin. Pomegranate is a known rejuvenator, helping cells to renew and rebuild. Pineapple is another great source of vitamin C.
Make use of melon and watermelon for its rehydrating properties. They are also a great low calorie base for smoothies. Avocado contains skin healthy fats and lutein to regenerate and nourish.
Lemon juice is one of the best smoothie ingredients for bright clear skin. Not only does it aid detoxification but it also boosts absorption of minerals and is a good source of vitamin C.
Dried berries and powders
There are certain berries that we use in dried or powder form, rather than fresh. Usually categorised as superfoods, these can be a powerful addition to your skin food regime. Goji berries contain zeaxanthin, to help with dark circles around the eyes. Full of vitamin C, and other antioxidants, goji berries are known to stimulate human growth hormone to stimulate cell turnover and minimise fine lines and wrinkles. Goji berries also moisturise and hydrate. Mulberries are a good source of resveratrol, an antioxidant known to help prevent aging. Acai berries are also a major source of vitamin C and other antioxidant compounds.
The minerals in celery help with fluid regulation. Celery also contains skin-firming silica. As does cucumber. Another important ingredient for hydration and also a source of skin-strengthening sulphur. Sweet potato may sound like a strange smoothie ingredient, but roasted it can add a smooth creamy sweetness. Do try it, as it is one of the few ingredients that can boost production of hyaluronic acid.
Green leafy veg such as spinach and kale are full of cleansing chlorophyll for bright clear skin. Try adding a spoon of greens powder as an easy way to boost your smoothies.
Carrots are full of anti-oxidant beta carotene that helps to rejuvenate skin cells. Try using carrot powder as an easy way to boost nutrients in your smoothies.
Oils and fats
If you have dry skin, or combination skin, you may want to boost your intake of healthy fats. Coconut oil is not only nourishing for dry skin but also contains a natural steroidal hormone that promotes skin elasticity. Olive oil contains anti-inflammatory vitamin E as well as omega-9 that aids the absorption of those all important omega-3s.
Green tea is an excellent source of polyphenols that boost blood flow to the skin. Matcha tea, the dried concentrated form of green tea has ten times the antioxidant power of green tea. Cacao, the raw unroasted form of cocoa is also a powerful antioxidant. Coconut water contains electrolytes for fast rehydration. Bee pollen is a source of bioflavonoid rutin, that also aids circulation and boosts blood flow to the skin. The proteins in bee pollen help to renew collagen and elastin for a firmer skin tone.
Oats have long been a traditional skin food, with B vitamins, calcium and collagen building silica. The carbohydrates in oats attract water and keep the skin hydrated; hence their amazing skin softening properties.
Now that you have an idea of what to put into the best smoothie for your skin, why not check out our smoothie ingredients? You can also buy gourmet groceries from our online store at wholesale prices.
Green smoothies. The holy grail of health. Yet they can pretty much suck right? We all want the health benefits that come with maximising on our greens but no one wants to chug down cold green sludge of a morning. Or even worse, cold khaki sludge.
Like all good cooking, when it comes to making smoothies, less is more. A broad spectrum of delicious constant variety is way more desirable than throwing all the ingredients at the glass every morning in a misguided bid to optimise our health.
But why are we so keen on greens in a glass anyway? What are the best greens for smoothies and how do we get them to taste good and avoid the dreaded sludge syndrome?
Eat your greens! Or better still, drink them.
Leafy greens are the original superfood. Of the top twenty most nutrient dense fruit and vegetables, seventeen are leafy greens. Whilst they share certain characteristics such as high chlorophyll content, each is unique in its power to support health and healing. Therefore the best plan of action is to consume a wide range of leafy greens at every available opportunity.
The best greens for smoothies are all particularly nutrient dense (low in calories and high in nutrients) because of their low sugar content. They come packed with certain groups of vitamins,minerals, and other beneficial plant compounds known as phytonutrients. Natural chemicals found in plants, phytochemicals are designed by nature to support the health of the plant yet most are hugely beneficial to human health too. The following phytonutrients are found in leafy green vegetables…
A group of powerful antioxidant compounds that support the immune system, benefit eye heath and may reduce risk of cancer.
Beta carotene - the body converts this into Vitamin A.
Lutein and Zeaxanthin are both linked to reduced risk of macular degeneration (failing eyesight associated with aging).
Also rich antioxidant compounds, they may help to reduce cancer and heart disease. Vital for healthy cell communication, flavonoids are detoxifying and can decrease inflammation.
The best greens for smoothies are also rich in certain vitamins and minerals, and fibre.
Vitamin A (converted from beta-carotene) - an antioxidant essential for vision, growth and reproduction, and production of collagen. Vitamin C - an antioxidant essential for a healthy immune system, healing, tissue strength and growth, and absorption of iron. Vitamin K - essential for blood clotting and metabolism of calcium. Helps to regulate blood sugar balance. Supports heart health and circulation. Folate - needed to create new blood cells, proteins, and DNA. Basically essential for growth.
Magnesium - needed for energy production, muscle activity, and heart health. Iron - essential for healthy red blood cell function and energy release. Potassium - regulates blood pressure and water balance. Also involved in hormonal balance. Calcium - needed for healthy bones and teeth, regulates nerves and muscle function, regulates hormones and blood pressure.
Delicate nutrients can be destroyed during the cooking process so the best way to keep the nutritional profile intact is to consume greens raw. Not only does blitzing the nutrients down make them less bulky and therefore easier to eat more of, but the breaking down of the plant fibres makes these nutrients more easily available to the body. Unlike juicing, making a smoothie retains all the beneficial pulp and fibre.
What are the best greens for smoothies?
Although there are many different types of green vegetables, all of them bursting with benefits, some are more palatable in smoothies than others. Broccoli, for instance, has an impressive nutrient profile, but is strongly flavoured so can be hard to mask. Others, like spinach, blend really well and are milder in flavour.
A member of the cruciferous family, related to cabbage, broccoli and cauliflower, kale has powerful antioxidant properties. Rich in beta-carotene, vitamins C and K, and folate. Full of easily absorbed calcium and iron, kale is also an excellent source of chlorophyll.
A member of the amaranth family, spinach is related to beets and quinoa. Packed with over a dozen different antioxidant flavonoids, spinach is a powerful anti-inflammatory. Rich in vitamin K, vitamin C and beta-carotene, as well as calcium, iron and potassium.
Top tips to make green smoothies taste good.
- Not only does fresh orange juice add a sweet sharp zing to a green smoothie, but it helps the body to absorb the mineral content too.
- Adding pineapple for sweetness also makes for quicker nutrient digestion.
- Apples and pears have a mild sweetness that pairs well with kale and spinach and keeps your smoothie looking fresh and green.
- The neutral flavour of cucumber works well with everything and its high water content adds to the liquid base.
- Use green powders to make life easier. Add a teaspoon or two of organic kale powder or spinach powder to your green smoothie ingredients. Or both.
- Go savoury. Use yoghurt as a base and add fresh herbs for a super savoury smoothie. Try a touch of garlic and a pinch of salt.
Hard root veg such as beetroot and carrots can be notoriously difficult to blend into smoothies and generally require roasting first if you want them to blend in smoothly. Yet a veggie smoothie is the ideal way to harness the power of vegetables and benefit from all of those unique nutrients.
So what’s the answer? We think that vegetable powders are the ideal solution and that making easy veggie smoothies is the best way to make use of these handy pantry ingredients.
What is the benefit of a veggie smoothie?
If it is a difficult thing to make, why bother with a veggie smoothie at all? Why not stick to fruit? It tastes nicer anyway.
Because of their lower sugar content, vegetables are considered to be more nutrient dense than fruit. And the same principles as drinking smoothies in general applies – you can fit more goodness in a glass than on a plate. And let’s face it, how many of us are preparing vegetables like beetroot on a daily basis?
Beetroot and carrots are packed with beneficial nutrients, but they can be hard to break down in a smoothie without roasting first. Yet they deliver so many vital nutrients it would be a shame to miss out.
Rich in beta-carotene, the precursor to Vitamin A, carrots promote eye health. High in fibre, they also fill us up and help stave off hunger for longer. Carrots also contain silicon, for beautiful skin and nails.
Beetroots contain a unique group of antioxidants called betacyanins, that support the liver, improve circulation and purify the blood. An anti-diabetic compound known as choline can help regulate blood sugar levels. Beetroot juice is also known to lower blood pressure soon after drinking it.
Make use of dehydrated vegetable powders to add the power of fresh raw vegetables to your smoothies. As these powders are so concentrated, we recommend that you use the powders as a boost to other ingredients to give plenty of texture. Try the recipes below as a starting point.
Recipe for a simple carrot based veggie smoothie
For 1 x 8oz serving
1 cup orange juice 1 cup frozen mango chunks 1 tablespoon goji berries 2 teaspoons carrot powder 1 tablespoon hemp protein powder
- Blitz in a blender until smooth.
Recipe for a simple beetroot based veggie smoothie
For 1 x 8oz serving
1 cup pomegranate juice 1 cup frozen berries 1 tablespoon acai powder 2 teaspoons beetroot powder 1 tablespoon LSA mix
- Blitz in a blender until smooth.