This brand new smoothie is a mix between a creamy gazpachio and a delicious tomato juice without the sugar. Yep that is right smoothies don't have to include fruit (although avocado and tomatoes are classified as a fruit - they are both allowed on a sugar free or candida diet plan). If you are embarking on a new journey to improved health that involves reducing your sugar intake even from natural sources like fruit then this is for you.
No time required except a couple minutes to wash and prep your veggies and a minute to blend up all the ingredients. If you just don't have the time in the morning to prep the smoothie, then you can chop everything up the night before to save some time and then in the morning add your water and blend it up ready to enjoy at home or on the go.
The tomatoes in this smoothie provide the body with a wide range of different phytonutrients which help protect the body in various ways. They are an excellent source of Vitamin C, beta carotene, manganese, and Vitamin E. Where tomatoes come out on top is their ability to to help reduce the risk of heart disease and also help reduce the risk of lipid peroxidation in the blood. This is when fats which are carried around the blood or those found in the membranes of cells lining the blood vessels get damaged by oxygen. This damage can be managed, however if it increases too much then this signals the immune system and an inflammatory response which can increase the risk of antherosclerosis.
1-2 medium tomatoes (any colour variety is great here)
3-4 romaine lettuce leaves
Chop up all your vegetables, add to the blender and top up with water to 500-600ml. Combine until blended and smooth. You can also add 1 cup of ice to make it colder or if you have more time then place your tomoatoes chopped in the freezer for 20-30 minutes before blending.
Serve in your favourite glass and enjoy.
If you are interested in working with a nutrition advisor on simple and practical ways to incorporate nutrient rich foods into your eating plan then contact me today. I can help you improve your overall health, lose those extra inches that just aren't shifting, increase energy levels during the day and help you get that glowing and radiant skin.
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Beginning the day with a healthy nutrient dense breakfast may be the best way to balance out blood sugar levels, to give long lasting energy throughout the day and also help with weight loss goals.
If you enjoy a bit of a crunchy treat in the morning that is packed with fibre, protein, omega 3 & omega 6 essential fatty acids, magnesium, manganese, calcium, iron, B1, B6 & Vitamin C then this granola recipe is a great place to start. Whole oats contain a fibre known as beta glucan which may help lower cholesterol levels which can also reduce the risk of cardiovascular disease and stroke. Having one bowl of oats in the mornings has been correlated with a 8-23% reduction in total cholesterol levels.
Unfortunately many of the store bought brands of granola are also very high in added sugars which causes a crash in energy levels, increases the likelihood of snacking throughout the day and also results in weight gain if eaten in excess. Why does this happen? When we eat foods high in sugars including all processed foods and grains they get broken down into glucose, the useable form of energy. This signals the release of the hormone insulin from the pancreas which removes the glucose from the blood and takes it to the cells for energy. When insulin in continously signalled to remove glucose from the blood stream it starts getting stored as fat when the cells don't require the energy any longer, this can lead to unwanted weight gain. The best way to reduce the effects of glucose on blood sugar levels, energy levels, and weight gain is to create well balanced meals that include complex carbohydrates, fibre, protein and healthy fats. The fibre, protein and fats slow down the release of the carbohydrates into the blood stream resulting in a slow steady stream of energy without the crash effect that often leads to snacking on more sugar filled treats.
Pair this granola with homemade almond milk, bio live greek yogurt and fresh blueberries for a well balanced breakfast. It only takes 5 minutes to prepare this recipe, great for those on the go and the oven does the rest of the work for you.
Give it a go, you may be surprised by how delicious it really is.
2 cups of nuts of choice (this doesn't include peanuts)
1/4 cup of pumpkin seeds
1/2 cup of sunflower seeds
1 1/2 -2 cups of Gluten Free or Organic Oats (remove for grain free option)
1/4 cup of maple syrup
1/4 cup of ghee or coconut oil
Optional: add in flaked coconut or desiccated coconut
Preheat the oven to 150C
Place the ghee/coconut oil in a small pan, heat on low until melted and add in the maple syrup. Place the nuts and seeds into a food processor and pulse until large chunks form.
Mix the nuts and seeds and oats (if using) into the liquid and toss until coated well. Then place the granola onto a baking tray and spread out evenly.
Place the tray in the oven and bake for 10-15 minutes then toss and continue to do this until the granola is browned.
Store in a sealed container and enjoy!
Suggested serving size is 1/4 -1/2 cup, served with fresh fruit and unsweetened almond, coconut or hemp milk or bio live organic yogurt or coconut yogurt.