For breakfast, choose to start with the raw, hydrating, nutricious energy of a smoothie or natural juice, having at least 20 to 32 ounces. Drink until you are full and satisfied. You may also have these juices at any time of day you desire.
At least two juices a day is the best practice for womb wellness, immune system building/sustenance and muscle repair from exercise. A 16 ounce smoothie along with your big salad will fill you right up, always be sure to have the liquid before solid. If not it is good to wait at least an hour after eating before drinking.Aim to always consume smoothies on an empty stomach because that is the optimal way for the stomach to digest fruits.
Green smoothies are total body builders – perfect for detoxifying the body of heavy metals and pollutants. They provide the body with minerals and build overall strength and immunity. Green juices are effective for the morning, and before or after exercise. You can add a cup of greens to any recipe.
Many fruit smoothies are calorie dense, they keep you full longer. They are great for energy, Vitamins, enzymes and anti-oxidants. Fruit Juices are great for the morning and any other time of day.
Fast Benefits of Juicing:
Consuming food in raw state to gain all nutrients
Easing digestive system from overworking, thereby gaining more energy
Eliminating constipation
Boosting the immune system with antioxidants, enzymes, vitamins and minerals
Weight Loss
Detoxification
Mental clarity, mood improvement
Ital Smoothie Preparation:
Ensure that your nuts and seeds are fresh and free from mildew. Do not buy or consume shriveled nuts. Keep nuts and seeds in airtight containers or ziploc bags in the fridge.
Note that in the Caribbean, obtaining organic produce is very difficult whether local or imported. Note that imported fruits and vegetables generally come with a range of pesticides on the skins and become acquainted with the Dirty Dozen and Clean Fifteen lists. Look for a local farmer that grows organically in the market or grow your own foods! Obtain fruits from friends and family who have trees at home.
Because our food supply can be very toxic it is important to be strict about your food preparation. Here are our recommendations for preparing your fruits and vegetables for juicing so that you can decrease the toxicity in your body.
Smoothie Boosters:
To every smoothie or juice you can add one or any combination of the following to build up the nutritional value of the drink.
1 tsp- 1/2 tbs maca powder or moringa powder
1 tsp or more dandelion greens powder
2 tsp to 1 scoop spirulina or raw organic green protein powder
¼ cup nuts like walnuts, cashew or almonds (especially for green smoothies
1/8 cup goji berries or hawthorn berries
1/8 cup pumpkin seeds
1/8 - ¼ cup hulled hemp seeds
1 spoon seamoss
/2 - 1 thumb ginger
3-6 dates
You can if you wish, mill all seeds and nuts (before soaking) using the flat blade of the Nutribullet so that they blend easy. Remember to soak all nuts and seeds before adding them to the smoothie. Alternatively, which I prefer, make nut mylks of almond, cashew or coconut and store in a mason jar in the fridge. add a 1/2 cup to 1 cup to your smoothie instead.
Find boosting powders at your local health food store or herbalist, or order directly from Amazon or other online organic food sources.
It is important to use as many greens as you can in any smoothie, unless you just want fruits alone. Choose from:
1 cup or more spinach (make sure it’s organic to avoid the Dirty Dozen)
2-3 of each leaf: chopped kale, pakchoy, lettuce, romaine, chard
1-2 stalks celery
1 bunch parsley
1 bunch sweet basil
½ bunch mint
1 big bunch of moringa leaves
Fruity Ingredients:
Here’s a list of fruits we use to make our smoothies, some of them are seasonal. Always use ripened fruits. The fruits have been separated into local and imported groups:
Local:
Mangoes
Bananas/figs
Pineapples
Oranges/ Portigal/Mandarin (all varieties)
Grapefruit
Lemon, Lime
Soursop/Guanabana/Cherimoya
Sapodilla/Naseberry
Guava
Melon
West Indian cherries/Acerola
Avocado
Golden Apple/Pommecythere/June Plum
Carambola/Five-finger/Star fruit
Sweet Sop/Sugar apple
Mamey-sapote/Mamisiporte/Mammy apple
Otaheite apple/Pommerac
Passion Fruit
Pawpaw/Papaya
Pomegranate
Tamarind
Coconut water and jelly meat
Sugar cane juice
Imported:
Honey dew
Cantaloupe
Raspberries
Strawberries
Blueberries
Blackberries
Kiwi
Apples
cherries
Green or Red Pears
Apricots
Peaches
Plums
Bananas
Pineapple
When you want a stand alone smoothie meal, choose denser fruits which are tummy fillers, I tend to use the following measurements:
1/2 to 1 pawpaw
3 mangoes
1/2 to 1 cup sour sop
1/2 to 1 pineapple
1 cup coconut meat
2-4 bananas
Adding bananas to any smoothie instantly boosts it up with calories and makes it creamier and heavier, more filling. 1 big banana contains 100 calories so it provides good energy the more you add.
It is good to have a blender that can effectively blend all your smoothie ingredients. You don't want chunks of greens or ginger or apple still floating around in your meal! I love the Magic Bullet and the newer Nutri Bullet systems! Nutribullet was specially formulated for creating smoothies and is much more inexpensive than the bigger blenders such as Vitamix. Before I used the Osterizer blender, but an older model. It worked well, so I am sure the new version will give you a great smoothie too!
I hope these tips help! See our list of Smoothies by clicking on the Smoothie Tab!
Happy juicing!
Ila
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