Gröna smoothies

Något jag blivit lite av en expert på den senaste tiden är att snubbla över intressanta trådar i olika forum. Jag googlar på en sak, men hittar något helt annat. Igår ville jag ha lite fakta om rasul, men hamnade istället på en site där en tjej skrev om "green smoothies" och dess underbara verkan på hyn. Grundidén är att man ska ta "leafy greens", jag vet inte riktigt vad svenska samlingsnamnet är, och mixa det tillsammans med frukter, bär och vatten. Fördelningen ska vara 60 % frukt/bär, och 40 % grönt, vatten ska tillsättas för att få mer juicelik konsistens. Enligt tjejen ska man dricka 4 cups om dagen (1 cup = 2,4 dl) för bäst effekt. Hon skriver även att man inte ska ha i några andra grönsaker, men att man kan ha i lite linfröolja för det hjälper kroppen att suga i sig det nyttiga.

Jag är väldigt dålig på att äta andra grönsaker än tomat, gurka och isbergssallad. Helt värdelös faktiskt. Så jag tänkte att det här måste vara det ultimata för mig, och efter att ha googlat på green smoothies och sett att många slänger i lite allt möjligt ur växrriket i sina mixers tänker jag inte vara sämre! En del använder det som bantingskur, andra som mellanmål, frukost eller middag. En del äter inget annat och andra har det bara som näringsrikt komplement till sin övriga kost. Personligen kommer jag nog ha det som komplement till mindre portioner varm mat, men om det är gott kanske även ta det som frukost eller istället för middag. Det är ju som en sallad - bara i flytande form! Varför vill jag göra det här då? Den största anledningen är ju att jag behöver näringen, men sedan är det ju självklart ett plus att det går fortare att slänga ihop en smoothie än att laga mat. Sedan skulle det ju vara trevligt om man tappade några kilo, men mer om det i en annan post.

Jag har börjat lista potentiella ingredienser i ett excelark, och tänkte dela med mig lite!

Exempel på bra grönt som bas är:
* Bladselleri
* Brännässla
* Grönkål
* Mangold
* Persilja
* Romansallad
* Sallat
* Spenat
* Vattenkrasse

Exempel på bra frukt/bär som bas är:
* Ananas
* Banan
* Jordgubbar
* Mango
* Papaya
* Persika
* Päron
* Äpple

Exempel på bra frukt/bär för extra smak (och näring så klart):
* Apelsin
* Björnbär
* Blåbär
* Hallon
* Kiwi
* Kokos
* Körsbär
* Melon - alla möjliga sorter

Exempel på ingredienser för extra näring/mättnadskänsla:
* Avokado
* Broccoli
* Gurka
* Havegryn
* Morot
* Kokosmjölk
* Linfrön
* Linfröolja
* Mjölk
* Osaltade nötter
* Olivolja
* Rismjölk
* Sojamjölk
* Stevia
* Tomat
* Tranbär
* Yoghurt
* Zucchini

Exempel på andra smaksättare (plus mer näring så klart):
* Basilika
* Chili
* Citronsaft
* Honung
* Ingefära
* Kakao
* Kanel
* Limesaft
* Muskot
* Mynta
* Sirap
* Vanilj

Sedan finns det ju massvis med andra saker att ha i, öppna kylskåpet och experimentera!

Jag gjorde precis min första smoothie - ungefär 8 dl. Hälften dricker jag idag, och resten tänkte jag ta till frukost imorgon. Jag var ganska rädd för att det skulle vara äckligt och snålade därför lite med det gröna till en början. Men hör och häpna! Jag, som är den där typen som tror att hon kommer att dö så fort hon äter något nyttigt (=äckligt), tyckte faktiskt att det var varken eller! Du kanske tycker att det låter konstigt, men för mig var det en seger - det var ju i alla fall inte äckligt liksom. Jag behöver nog mer smakrika bär nästa gång, det blev lite väl mjöligt och blekt nu. Varför? Jo, nu ska ni få se mitt recept:

Min första smoothie

5-6 blad romansallad
2-3 kvistar persilja
4-5 blad basilika
2 körsbärstomater
1 avokado

1 näve frysta jordgubbar
1 banan
1 gul kiwi
En nypa torkade tranbär

1 liten näve linfrön
1 liten näve fiberrika havregryn
Lite flytande honung
Vatten

Banan, avokado, linfrö och havegryn har en sak gemensamt - de är ganska mjöliga! Banan är en av mina favoritfrukter, men jag gillar den inte i smoothies eller milkshake, för den tar över helt och är inte så frisk i smaken. Jag kände inte jordgubbssmaken alls! Å andra sidan kände jag inte grönsakerna heller, och jag gillar inte basilika så YEAY antar jag. Det gick fort och var roligt att göra så jag ska verkligen försöka hålla igång med detta nu. Vad fick min för färg? Brun med små gröna och små röda prickar, men den är grön i sinnet.

Saker att tänka på
* Citrusfrukter kan ibland vara en dålig kombo med några av de vanliga green smoothie-ingredienserna enligt de som vet, så prova dig försiktigt fram.
* Tänk på vilka smaker som passar ihop innan du slänger ned saker i mixern, i alla fall i början. Har du äpple som bas blir ju kanel en ypperlig krydda, men kakao kanske är godare till banan.
* Ha i vatten ganska tidigt, då det hjälper mixern att mixa.
* Riv morötterna innan, för de kan vara lite för hårda för många mixers.
* En smoothie håller sig ungefär 24 h i kylskåpet.
* Variera innehållet i dina smoothies.
* Var försiktig med främst spenat och persilja, då det innehåller mycket oxalsyra som i större mängder kan irritera tarm- och magkanalen och kan ge kalciumbrist. Måttliga mängder är däremot helt okay!

Om du har egna kalasbra recept skulle jag bli väldigt glad om du skrev en kommentar!

Vill du veta mer?
Just effing google it! Jag lovar att det ploppar upp hur mycket som helst och jag orkar inte just nu.

141 comments:

  1. Annika said...

    Leafy greens = bladgrönsaker ;)

    Jag skulle vilja göra sånt där också men är på tok för lat... men jag äter åtminstone vitamintillskott så jag ska få i mig allt ändå :)  

  2. Anonymous said...

    Aaah! Jag är inte så bevandrad i grönsakernas värld. tack :)

    Jag är med lat, men jag jobbar på det. Piller är ju smidigt och så, men jag försöker även lära mig att tycka om smaken på det gröna (jag är så pipplig) och så är jag inte så bra på att komma ihåg att ta piller hehe.  

  3. Anonymous said...

    Wauuu..... När du är klar med ditt exelark kan du maila det till din gamla mor..det här är intressant....får du i Fisen allt? Tror du Igor klarar av att svälja det hela? Han tycker mycket om smootie, men jag har aldrig testat grönsaker....  

  4. Anonymous said...

    Well, jag delade emd mig kanske bra i posten. Jag skulle gissa att du är bättre på att komma på saker, det är ju ditt område.
    Jag ska träffa J idag och så ska jag handla lite grönt och ge Fisen hans första smoothie, jag tror att det kommer gå asbra.

    Igor... Hm... prova en kombo med mycket jordgubbar, valfri grönt och basilika som smaksättning, det tyckte jag var gott. Väldigt friskt och smakade inte grönsaker.  

  5. Anonymous said...

    hej!
    va kul att se fler som intresserar sig för green smoothies...

    Jag skulle ta bort mejeriprodukter från listan då de inte hjälper att ta upp vitaminer å mineraler utan tvärtom.
    Mjölkprodukter surnar ju i vår varma mage och det fantastiska som grönsaker och frukt åstakommer är att vårt ph neutraliseras alltså blir mer basiskt.
    Visste ni att majoriteten i vårt land är försurade? detta är uppkomsten till många sjukdomar. Att vara svagt basisk i kroppen är en förutsättning för att cellerna skall inta syre ordentligt.
    Det är m a o jätteviktigt!!
    Grönt är lösningen på det, vi har ju trots allt varit grönsaksätare och samlare under lång tid av vår evolution, knasigt att bryta det med en massa olika färdigpackade, konserverade, processerade, upphettade, tillsatsade, besprutade ehh "produkter".

    Det är ju grymt att veta att grönt är hyfsat färskt!

    Å det finns många bra green smoothies tips att söka på you-tube!
    Its a big deal in Raw-food...

    Hälsa till alla!! Må underbart!
    -Sara

    (fin blogg btw)  

  6. Anonymous said...

    obs ett piller kan inte ersätta allt som finns i grönsaker å frukt!
    förresten e d mycket latare att kasta i lite mangold, spenat och banan i en mixer å äta som lunch än att ställa sig med pannor å stekeri!
    det är så mycket enklare! å lat lär du inte vara efter en sån energidos!!
    njut!!
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