My husband loves his salads very much at lunchtime. He throws everything into a bowl and always makes it a party. For me such a salad is a nightmare, I am ruminating it for a long time while I wonder why on earth I eat it.
Smoothies turned out to be a godsend for me. I can find the right balance between vegetables, fruit, proteins and fats and still eat something I like. After a lot of experimenting I have found a perfect composition with enough variety to keep it tasty.
Why choose green vegetables?
A smoothie with mango, ginger, avocado and yoghurt is also very tasty and healthy. But I mainly choose vegetable smoothies. Green leafy vegetables are an important source of protein, vitamins, fibres, antioxidants and minerals. These vegetables provide a detox effect, making you feel fitter and healthier quickly.
Looking for Smoothie ideas? View our Smoothie Recipes Book
Superfoods against hormone fluctuations and insulin peak
The most important characteristic of superfoods is that they are very rich in vitamins, minerals and other important nutrients. The best known superfoods I use: Maca, Goji berries, Chia seed, Hemp protein and raw cocoa.
Maca powder comes from the Maca root and tastes a bit nutty. Delicious in combination with raw cocoa. Maca is known for improving memory, fighting depression, and increasing libido. The latter is because Maca is an adaptogen. An adaptogen is a substance that stimulates the body to improve and a better balance of the production of our own hormones. Since I suffer a lot from hormone fluctuations, I started to use it and I’m excited!
Goji berries are very rich in antioxidants and not only have anti-inflammatory and antibacterial properties but also fungicidal properties. Furthermore they have a very high nutritional value, which is interesting when I use a smoothie for lunch. I do get enough calories.
Chia seeds are rich in omega-3 fatty acids, alpha-linolenic acid, fibres, proteins, calcium, magnesium, iron and antioxidants. Scientific research has shown that eating Chia seeds can significantly reduce blood glucose levels and systolic blood pressure. Blood glucose levels are particularly interesting for people who want to control their insulin peak (also has an effect on hormone balance), for which I use Chia seed.
Hemp protein is a condensed vegetable protein source, with more than three and a half grams of protein per tablespoon, and contains all the essential amino acids, making it a complete protein. So I use it to have enough protein in my smoothie. Sufficient protein ensures fat breakdown.
Raw cocoa is an ideal superfood because not only is it extremely tasty, it is also full of vitamins, minerals, fibres and essential fatty acids that give you a long-term feeling of satiety and improve your mood and concentration. It’s especially tasty because of your smoothie.
I buy my superfoods at the supermarket, superfood.nl, or at the body and fitshop. Make sure it doesn’t contain any fillers!
This way you can make the perfect smoothie!
My green smoothie consists of 6 basic parts:
40% fruit, for example: red fruit, banana, mango, apple, kiwi, pears.
60% green vegetables, for example: fresh leaf spinach, kale, broccoli, celery, romaine lettuce, fresh mint.
Fat: avocado (note is also fruit!), macadamia nuts, almonds, pine nuts.
Proteins: are also found in nuts and green vegetables, I also use hemp powder.
Superfoods: maca, goji berries, chia seed, hemp protein and raw cocoa.
Moisture: water, fresh orange juice (watch out for the fruit and increase your insulin peak!), or coconut water, or almond milk.
Personally, I think it’s important that, in addition to enough nutrients, I also get enough calories. I don’t want my body to go into economy mode. That’s why I deliberately add enough fats and proteins. If you stick to this ratio, you will have the perfect composite smoothie for a balanced lunch or even dinner.