smoothie recipes

ianbar

we have started to make smoothies in our house. i don't mind having say fruit smoothies on not training day but i wondered if anyone had recipes for say a good breakfast smoothie before a ride? cheers

wardieboy

I sometimes mix up the following, it's simple but quick to make and tasty for an early feed:

Bananas x 2
Activia strawberry yoghurt x 1
Milk

pushingnatural

I'd be wary of having too many fruit smoothies, particularly on a non-training day, as when you blend a fruit you strip away the fibre and thus increase the sugar concentration of the juice and whilst this is a "natural sugar" it is still sugar and will cause a huge insulin spike.

To make an effective smoothie you should have a good balance so start with some green leafy vegetables like kale, broccoli, chard, or spinach, this is nutrient dense and will provide a huge variety of nutrients to your smoothie. Next add some form of a fat, whether that be a nut better, coconut oil/milk, or some avocado, the choice is yours but this will enhance satiety and enhance uptake of fat soluble vitamins. Next add a small amount of protein, your best bet is a powder, I'd recommend pea or hemp protein due to the reduced insulin spike caused by this, remember a little protein goes a long way. Finally add some fruit, if you're heading off on a ride then a banana and a handful of berries should do the job.

Be creative though and play around with it, if you want any more advice feel free to drop me an e-mail at pushingnatural@gmail.com

Tom Dean

Even if blending fruit did 'strip away the fibre' (I'm not really sure what this means), I'm at a loss as to how this would increase the sugar concentration?

pushingnatural

Tom Dean wrote:

Even if blending fruit did 'strip away the fibre' (I'm not really sure what this means), I'm at a loss as to how this would increase the sugar concentration?

There's an article below in the Journal of Food Science that's reported when fibre's blended it's structure is altered, leading to constipation when some participants supplemented with the altered form of fibre.

The knock on effect of the reduced fibre content is that more sugar is absorbed by the body due to the fact that one of the jobs of fibre is to slowly release the sugar.

I hope this helps.

http://onlinelibrary.wiley.com/doi/10.1 ... x/abstract

WILL 1 AM

Banana 1 or 2
Forest Fruits - Frozen
2 tablespoons of Oats/Porridge
2 Tbls Greek Yoghurt
1 tablespoon Peanut Butter
Seeds- pine
Cranberry and Raspberry Juice mixed with Water
A dash of Cinnamon

Enjoy - Don't know the nutritional value but its nice!

WILL 1 AM

BTW haven't lost weight on this smoothie and have been told about the Sugar content when blended too so I would believe the above post re stripping the fibre.

sloppyschleckonds

Lance swears by vegetable smoothies.

I always add oats to mine.

Tom Dean

pushingnatural wrote:

Tom Dean wrote:

Even if blending fruit did 'strip away the fibre' (I'm not really sure what this means), I'm at a loss as to how this would increase the sugar concentration?

There's an article below in the Journal of Food Science that's reported when fibre's blended it's structure is altered, leading to constipation when some participants supplemented with the altered form of fibre.

The knock on effect of the reduced fibre content is that more sugar is absorbed by the body due to the fact that one of the jobs of fibre is to slowly release the sugar.

I hope this helps.

http://onlinelibrary.wiley.com/doi/10.1 ... x/abstract

The article seems to say that reducing fibre particle size can either increase or decrease the effect they are looking at, depending on the type of fibre.

Reducing fibre particle size is not the same as reducing fibre content.

Does reducing fibre particle size effect carb absorbtion and if so is this also dependent on the type of fibre?

ianbar

i had been worried about this sugar content issue, but i have just started on smoothies so i am learning as i go. today i had milk, raspberries, pineapple, mango, with a little sprinkle of mixed seeds and a couple of walnuts, oh and a small amount of oats. i eat a banana too.finished with a coffee. i then headed out and rode 30 miles.

tomorrow i won't be out on bike so i may try something more green, think we have broccoli, spinach and some cabbage kicking about.

crikey

Bacon, two eggs, sausage, black pudding, tomatoes, mushrooms. To add interest, mush it up by chewing before swallowing.

olake92

I've always liked this breakfast smoothie:

200ml apple juice
150g full fat natural yogurt
20g (1 large tbsp) honey
20g porridge oats
1 banana
a handful of dates

Blend until smooth and it's a full breakfast in smoothie form! In case you're after more, I took that from the Innocent Smoothie Recipe Book - a good little book.

napoleond

I don't know anyone that got fat through eating too much fruit.

ianbar

the Innocent Smoothie Recipe Book - a good little book.

i will loo for that cheers!

ACDC271

100ml milk
100g low fat natural yogurt
100g low fat cottage cheese
1 tbls 100% pure peanut butter
1 tbls ground almonds
1 banana

Great recovery drink