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Blue Lotus Ayurveda Newsletter - April 2012

Healing With Fruit and Vegetable Smoothies

Fruits and Veggies and Smoothies, Oh My!

Now that spring has sprung, it is perfect time to cleanse the body of accumulated metabolic wastes. One simple and easy way is to drink fruit and vegetable smoothies daily. When fruits and vegetables are blended together with a powerful blender, they become very easy to digest. The body doesn’t need to exert much effort at all to absorb the healing vitamins, minerals, phytochemicals, and antioxidants that they contain.

There is no comparison between the nutrition available in fresh whole foods to that in pill form vitamins. There are tremendous healing properties in the fruits and vegetables that we eat on a daily basis and if we can get more of them into our system, we would prevent much of the common health complaints, such as high cholesterol, gastric reflux, hypertension, obesity, allergies, asthma, constipation, irritable bowel syndrome, and so on. But due to factors such as denatured soils, eating processed and denatured foods, or not getting enough servings each day, we can miss out on the gifts that they offer us.

For instance, beets help to support gallbladder and liver function, purify the blood and aid in relieving constipation. Broccoli provides strong anti-oxidants, vitamin C and has shown to support the immune system, improve colon health and possibly inhibit tumor formation. Celery contains properties that helps to relax blood vessels,  improve blood flow, and reduce stress and lower blood pressure. Apples are high in pectin and are one of the best colon cleansers on the market and also can help to lower LDL cholesterol and prevent hardening of the arteries. The skins of the apple are a rich source of anti-oxidants.  The list of medicinal values of common fruits and vegetables goes on and on.

A Healthy Mariage of Nutrients

When fruits and vegetables are blended together they become married, in a sense, into one delicious super food. Unlike juices, smoothies contain all of the fiber and other nutrient rich elements that are often removed, such as peels, top leaves, stems, pits, and seeds. Also, it takes much less food to make a 12-16 oz. serving of smoothie, therefore saving a lot of money when buying organic produce.

There are some simple guidelines that can help get you started making these delicious and healing drinks.  Please be aware that you will need to get at least a 600-watt blender. The Oysterizer classic is the cheapest option, and from my experience it gets the job done; you just need to let it run longer. Blend Tec and Vita Mix blenders are the very best, but are more expensive. Ninja makes a 1000-watt blender that is the next step down for the super blenders like Vita Mix.

I like to add about 60-70% veggies to about 30-40% fruit. When first creating a smoothie, it is good to keep it simple, using about 2-3 different fruits and 2-3 vegetables. Keeping a journal of each recipe is also a good idea. That way you can recreate smoothies that you really liked a lot, or adjust ones that might not taste so good.

Below, I have created a list of fruits and vegetables that you can start experimenting with, and as you develop your smoothie making skills you can branch out. I have also included a list of other super foods that can be added to boost energy, enhance the flavor, and support immunity and the overall healing and nutritional value.

Carrots

Apples

Celery

Pears

Kale

Blueberries

Cilantro

Grapes

Parsley

Cherries

Beets, beet greens

Avocado

Asparagus

Kiwis

Chard

Papaya

Cucumber

Pineapple

Spinach

Limes (w/pit and seeds)

Wheat grass

Lemons (w/pit and seeds)

Bitter Melon (very bitter)

All citrus

Okra

Banana

All leafy greens

Mango

Melons

Add Boosters and Experiment!

Additional items can be added to your smoothies to aid digestion, boost immunity, treat specific health concerns and to enhance flavor. Below is a simple list of super food additives along with general medicinal properties. There is an immense wealth of medicinal and nutritional value in any and all of these items, and I encourage you to learn more about these foods, herbs and spices and incorporate them into your smoothies. When using these items, I suggest adding only a few at a time so as to get a sense of how they taste and make you feel over time. If you put many in at once you could overpower the tastes of the main fruits and vegetables.

I have added a simple recipe to get you started with making a smoothie, as well as a table with nutritional and energy boosters. Don’t be intimidated to branch out from here and explore new recipes on your own. Even if they don’t taste so good, you will only learn from experience. Your body and your taste buds will guide you.

© 2012 Vishnu Dass. All rights reserved.

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Fresh fruit and vegetables for your smoothie

Simple Starter Smoothie

1 Carrot
1 Stalk of celery
1 Apple
1 Handful of parsley
1-2 Leaves of kale (any variety)
1/2 cup- Blueberries or other berries (fresh or frozen)
1 inch Fresh ginger root
1-2 tsp. Local honey (optional)

Chop items into 1 to 2 inch pieces and add them into a high-powered blended with enough water to properly blend into a smooth creamy consistency. Be careful not to add too much water at first, slowly add it in and blend until all of the ingredients start mixing well. No one likes a watery smoothie.

Let me know how your smoothies turn out.

Enjoy!!

Nutritional & Energy Boosters

Fresh ginger root (one inch)

Aids digestion, relieves gas and bloating 

Turmeric 
(1/2-1 tsp.)

Anti-inflammatory, Immunity

Chia seeds 
(1 Tbsp.)

Anti-oxidant

Cinnamon
(1/4 to 1/2 tsp.)

Anti-oxidant, aids digestion

Cardamom
(1⁄4 to 1⁄2 tsp.)

Aids digestion

Flax meal
(1 Tbsp.)

Omega 3 fatty acid, improves elimination

Goji berries
(small handful)

Immunity, nourishing tonic

Maca powder
(1 tsp.)

Nutritive tonic, energy

Shatavari powder
(1 tsp.)

Nutritive tonic, female rejuvenative

Ashwagandha powder (1 tsp.)

Nutritive tonic, male rejuvenative

Extra virgin coconut oil (1Tbsp.)

Digestive health, immunity

Ghee -clarified butter
(1 Tbsp.)

Digestive health, immunity

Raw local Honey

Immunity

Local bee pollen

Energy, immunity

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