The Supercharged Green Juice & Smoothie Diet
Over 100 recipes to boost weight loss, detoxification and energy
using green vegetables and super-supplements by Christine Bailey
1 January 2016 - Paperback - £10.99
If you're looking to give your health a real boost you need to ensure your diet is crammed packed with essential nutrients. Unfortunately, much of our packaged processed food is low in nutrients. The easiest way to supercharge your health is to plan your meals around superfoods. While the term "superfood" has become something of a marketing buzzword in recent years, the truth is there are certain foods that nutrient dense and provide numerous health benefits in small doses.
Below is a list of some of my favourite superfoods-that offer a wide range of essential nutrients that can easily be integrated into your daily diet. Aim to incorporate as many of these foods into your diet on a daily or weekly basis, and you'll be off to a great start.
Kale and other leafy greens should become a firm favourite in your diet. Cheap yet packed with essential vitamins, minerals and antioxidants. Energizing thanks to their chlorophyll content, iron, B vitamins and magnesium. Rich in compounds known as glucosinolates they may help protect from certain types of cancer. They also provide vitamin A and C to help support the immune system. One of the easiest ways to cram more in your diet is to juice them or add them to a smoothie.
Organic Kefir or Yoghurt
Adding kefir or plain yoghurt is an excellent way to boost your immunity and improve digestion. Kefir is a traditionally fermented food that is chockfull of healthful bacteria (probiotics). The importance of maintaining healthy gut flora is crucial for all aspects of your health. Probiotics are thought to help improve brain health, mood, maintain a healthy weight, lower inflammation and support gut health. Add them to your smoothie or use them in homemade dressings or ice creams.
Half of the fat content in coconut oil is lauric acid which the body converts into monolaurin, which has anti-viral, anti-bacterial properties. Rich in medium chain triglycerides which the body can burn easily for energy. Coconut oil also increases the activity of your thyroid supporting metabolism and may help promote weight loss. It is perfect for cooking as it has a high smoking point making it very heat stable.
Rich in vitamin C, antioxidants and plenty of soluble fibre berries make an ideal healthy snack or dessert. Anthocyanins, which give berries their vivid colour are known for lowering inflammation and protecting against free radical damage. They have also been shown in studies to be protective against certain cancers. If you want to supercharge your health further why not add a spoonful of acai berry powder to your drinks. Acai berry is the fruit from an Amazonian tree with an exceptional high antioxidant score plus healthy monounsaturated fats, amino acids and a low sugar content.
This fabulous spice has been used for thousands of years to boost health as well as add flavour to meals. Curcumin, the active compound found in turmeric is a powerful anti-inflammatory and antioxidant. It has been studied for its benefit for healthy joints, bones, supporting brain health, lowering cholesterol and supporting your immune system. Ideal added to a post workout shake to lower inflammation or help the body recover quicker.
Whey Protein Powder
As you age, your body is less efficient in producing critical amino acids that your body needs for immune function and muscle health. If you regularly workout then it is even more important you optimize your intake to get the best results from your programme. Whey protein is an easy, effective way to boost your intake helping you preserve lean body tissue and support a healthy blood sugar level. Whey also provide glutathione a powerful antioxidant plus immunoglobulins to support your immune system. If you cannot tolerate whey then opt for a vegan protein powder such as pea or hemp instead.
Sea vegetables or seaweed has long been consumed in Asian cultures. Seaweed is an excellent source of iodine, vitamins, fibre, protein, and minerals. They are also rich in protein and chlorophyll which help energise the body. Iodine is a vitally important nutrient that is detected in every organ and tissue. Along with being essential for healthy thyroid function and efficient metabolism, there is increasing evidence that low iodine is related to numerous diseases, including cancer. Simply adding a handful of seaweed to dishes a couple of times a week can ensure you optimize your intake.
Spirulina is a form of blue-green algae that springs from warm, fresh water bodies. Known for its high protein content spirulina has been shown to encourage and support the growth of healthy bacterial flora in your gut and keep yeast overgrowth at bay. It has also been studied for its ability to support immune health and lower the risk of allergies like allergic rhinitis. Spirulina may also be helpful for improving energy and physical performance. Try adding a spoonful to a green juice or smoothie to kick start your day.
Common and exotic varieties of mushrooms are one of the simplest and most effective ways to support your immune health. Long-chain polysaccharides, particularly alpha- and beta-glucan molecules have been studied for their ability to fight cancer and lower inflammation. Some like cordyceps and chaga are known for their longevity boosting properties and used to boost strength and endurance as well as fight viruses and infections. Available as a powder they can be easily added to drinks.
The unprocessed form of chocolate has many fabulous health benefits. One of the most antioxidant rich foods it also provides plenty of minerals including magnesium which is essential for muscle and nerve function, energy production and relieving symptoms of PMS. It also contains useful levels of iron and calcium. Lastly it contains several phytochemicals that support mood elevating brain chemistry boosting our mood. Delicious in warm and cold drinks or added to dishes.
The amazingly nutritious algae, spirulina, gives this minty drink its power. It boasts 60-70 per cent protein, making it ideal for supporting energy during your juice plan. Spirulina is known for its cleansing abilities, thanks to its high chlorophyll content, which helps to remove toxins from the body making it ideal in any weight-loss programme.
4 mint sprigs
1/4 pineapple, skin cut off
1 lemon, peeled
2 large handfuls kale leaves
¼-1/8 tsp SPIRULINA powder, to taste
Put all the ingredients, except the spirulina, through an electric juicer. Stir in the spirulina and serve immediately.
Nutritional information per serving
Kcals 124 | Protein 4.6g
Carbohydrates 22.8g, of which sugars 22.8g
Fat 1.6g, of which saturates 0.2g
Minted Chocolate Chip
This tasty milkshake will satisfy you as well as boosting your weight loss, thanks to its protein content. Take this as a quick breakfast or a healthy snack to restore flagging energy levels.
1 scoop 30g vanilla or plain protein powder
1 handful of kale leaves, chopped
1 tsp green superfood blend
6 mint leaves
125ml/4fl oz/1⁄2 cup water or coconut
150ml almond milk or coconut milk
1⁄4 avocado, peeled and chopped
1 tsp xylitol or a few drops of stevia, to
1 tbsp RAW CACAO NIBS
4 ice cubes
Put all the ingredients, except the cacao nibs and ice, into a blender or food processor and blend until smooth and creamy. Add the cacao nibs and ice, and pulse to combine, keeping some texture.
Nutritional information per serving Kcals 367 | Protein 28.1gâ€¨Carbohydrates 31.8g, of which sugars 4.8g Fat 16.7g, of which saturates 4.8g
A comforting blend, this sweet-flavoured warm juice is ideal if you are seeking to lose weight during the winter months. It also packs a powerful immune punch. Rich in antioxidants and vitamin C, it is a good choice for perking up energy levels and invigorating the body.
1⁄4 tsp CHAGA MUSHROOM powder
1 large handful of fresh or frozen raspberries or berries
1⁄4 red chilli (optional), deseeded
1⁄2 lemon, peeled
1 large handful of spinach leaves 1cm/1⁄2in piece of root ginger
1⁄2 tsp GOJI BERRY or acai berry powder
Make a tea by placing the chaga powder in 150ml hot water. Leave to one side. Put the remaining ingredients, except the goji berry, through an electric juicer. Stir or blend in the goji berry and chaga tea, and serve immediately.
Nutritional information per serving Kcals 45 | Protein 2.7g
Carbohydrates 7.3g, of which sugars 6.7g Fat 0.6g, of which saturates 0.2g
Images from The Supercharged Green Juice and Smoothie Diet by Christine Bailey © Nourish Books 2016, commissioned photography by Toby Scott