by Feeling Great | Nov 6, 2024 | Breakfast Recipes, Recipes
Delicious and Nutritious Fruit Blend Guide
Creating the perfect fruit blend is simple when you use the right balance of ingredients. A well-made smoothie provides essential vitamins, minerals, and fiber to keep you energized throughout the day. Follow these steps to craft a delicious, nutrient-packed fruit blend that supports your health and wellness.
By mixing leafy greens, fresh fruits, healthy fats, and quality proteins, you can enjoy a smoothie that tastes great and supports overall wellness. Follow these steps to craft the ultimate blend!
Step 1: Start with Leafy Greens (50% of Your Fruit Blend)
Leafy greens should make up half of your fruit blend for maximum nutrition. Options include:
- Baby spinach, kale, bok choy, Swiss chard, and lettuce (avoid iceberg)
- Fresh herbs like basil, mint, or coriander
- Celery and beet greens
Adding variety keeps your gut microbiome happy. If possible, use homegrown greens for extra freshness.
Step 2: Add 1-2 Servings of Fruit
Fruits add natural sweetness and essential nutrients. Try:
- Citrus (lemon, lime, orange, mandarin – peel removed)
- Berries (blueberries, raspberries – fresh or frozen)
- Banana, pear, apple, mango, or pineapple
Including different fruits boosts flavor and nutrition.
Step 3: (Optional) Add Healthy Fats
Healthy fats enhance texture and keep you full longer. Choose from:
- Peanut butter (1 tablespoon)
- Avocado (¼ to ½ of one)
- Hemp seeds (2 tablespoons)
These fats help balance blood sugar and improve nutrient absorption.
Step 4: Include 1-3 Servings of Protein
Protein makes your smoothie more filling and supports muscle health. Options include:
- Collagen (20-30g), rice, pea, or whey protein
- Raw eggs, chia seeds, or hemp seeds
A great combination is collagen (20-30g), hemp seeds (2 tablespoons), and chia seeds (1-2 tablespoons).
Step 5: Use Ice or Frozen Ingredients (Maximum 25%)
To maintain the right texture, keep frozen content to no more than a quarter of your total smoothie. Frozen bananas or berries work well to create a refreshing and thick consistency.
Step 6: Add Liquid and Blend Your Fruit to Perfection
Fill your blender to the max line with your choice of liquid:
- Water, coconut water, almond milk, oat milk, or kefir
For the best taste and nutrition, drink your fruit blend immediately or store it in the fridge for up to 24 hours.
Enjoy Your Perfect Fruit Blend!
This simple, step-by-step method ensures a nutrient-dense, delicious fruit blend every time. Want to learn more about optimizing your health? Book a consultation with Julie at Feeling Great Naturopath today!
by Feeling Great | Jun 8, 2023 | Body, Mind, Spirit
Naturopathic Doctor Melbourne – 5 Tips To Keeping Your Healthy Winter Motivation Alive
Naturopathic Doctor Melbourne – Winter is a time of eating warm comfort foods, snuggling under doonas and cosy open fires. So no wonder, heat seeking beings like ourselves find it hard to pry ourselves outdoors as the thermostat drops. When leaving the house is optional. The resolve for fun must be essential!
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by Feeling Great | Feb 2, 2023 | Drinks Recipes, Recipes
Green Goddess Smoothie (Low FODMAP)
Nourish Your Body with This Gut-Friendly Green Smoothie
The Green Goddess Smoothie is packed with nutrients, low in FODMAPs, and designed to energize your day—without causing digestive discomfort. This refreshing blend is rich in prebiotics, which help support a healthy gut by nourishing good bacteria.
I love making this smoothie regularly because it helps cleanse my digestive system and leaves me feeling fantastic. Try enjoying it daily for a week, and see how great you feel!
Try enjoying this smoothie daily for a week and see how much better you feel!
Why This Smoothie is Amazing
- Kiwi fruit contains actinidin, an enzyme that aids digestion and enhances nutrient absorption. It also acts as a prebiotic, feeding beneficial gut bacteria.
- Leafy greens like kale and spinach boost alkalinity and detoxification, supporting overall well-being. They are loaded with vitamins A, C, K, folic acid, calcium, and iron, which contribute to strong bones, glowing skin, and sharp vision.
Green Goddess Smoothie Recipe
Ingredients:
- 2 kiwi fruits, chopped (with skin)
- 1 handful baby spinach leaves
- ½ lemon or lime (skin removed)
- ½ Lebanese cucumber
- 1.5 cups water or coconut water
- 1 kale leaf or cavolo nero
- 1 teaspoon chia seeds or flaxseeds
- 1 sprig parsley
Instructions:
- Place all ingredients in a blender.
- Blend until smooth. Adjust water for a thinner consistency if needed.
- Pour into a glass and enjoy immediately!
Notes:
- This recipe makes two servings—a perfect cleansing breakfast or an afternoon energy boost.
- Store in a sealed glass jar in the fridge for up to 24 hours.
- Add ginger and turmeric for extra anti-inflammatory benefits.
Fuel your body with vitality and enjoy the refreshing taste of this nourishing smoothie!
by Feeling Great | Jan 30, 2023 | Drinks Recipes
Juicing vs. Blending – What’s the Difference?
Juicing vs. Blending – Understanding the Basics
Juicing and blending are both fantastic ways to boost your nutrient intake, but they work differently.
Juicing extracts the liquid from fruits and vegetables, leaving behind the fiber. What remains is a nutrient-packed drink that delivers vitamins, minerals, and antioxidants straight to your cells. The leftover pulp? Don’t toss it! You can use it for veggie chips, compost, or even as a fiber boost for pet food.
Blending, on the other hand, purees the entire fruit or vegetable, fiber and all. This means you get a thicker, more filling drink—aka a smoothie! Fiber helps slow digestion, keeping you fuller longer and supporting gut health.
Both options provide essential nutrients, so choosing between them depends on your goals and lifestyle.
Which One Is Better?
The truth is—it depends! Both juicing and blending have their benefits, so let’s break it down:
Why Choose Juicing?
- Rapid nutrient absorption – Juices go straight into your bloodstream, giving your body an instant nutrient boost.
- Easier digestion – Since the fiber is removed, your digestive system gets a break.
- Supports healing and detox – Great for times when your body needs extra repair and renewal.
- Packs in more veggies – You can consume a large amount of nutrients in a small glass.
Juicing is particularly useful when you need a quick energy boost or are focusing on gut healing and detoxification.
Why Choose Blending?
- More fiber – Helps keep your digestion smooth and promotes gut health.
- Filling and satisfying – Great for meal replacements or post-workout fuel.
- Easier to include superfoods – Add seeds, nuts, or protein powders for extra nutrients.
- Kid-friendly – A fantastic way to sneak veggies into picky eaters’ meals.
Blending is ideal for daily nutrition, helping you stay full, energized, and balanced throughout the day.
Juicing for Deep Nutrition & Blending for Daily Balance
While both methods share many health benefits, juicing is best for repair and rejuvenation, while blending is great for maintaining daily nutrition.
One key reason? Digestion requires energy. At night, your body focuses on repairing and detoxifying. If it’s too busy digesting a heavy meal, it can’t perform these important functions properly. Since juices are predigested, they allow your body to redirect its energy to healing.
That said, blending is fantastic for fiber intake, meal satisfaction, and overall gut health. Many people find that green smoothies keep them full longer, making them a great choice for breakfast or post-workout recovery.
Ultimately, the best approach is to listen to your body and find what works for you. You don’t have to choose one over the other—mixing both into your routine can give you the best of both worlds.
Getting Started – Making Juicing & Blending a Habit
If you’re new to green drinks, take it slow and steady. Start by adding a juice or smoothie a few times a week, then gradually increase to daily, especially in spring and summer when fresh produce is in abundance.
Beginner-Friendly Green Ingredients:
🥒 Cucumber & Celery – Light and hydrating.
🥬 Baby Spinach & Cos Lettuce – Mild in taste but rich in nutrients.
🌿 Kale & Parsley – Stronger flavors, but loaded with benefits!
Set Up for Success
- Create a juicing/blending station – Keep your tools accessible! If your juicer or blender is tucked away in a hard-to-reach cabinet, you’re less likely to use it.
- Build a routine – Over time, you’ll develop a rhythm that makes the process easy and effortless.
- Experiment and enjoy! – Play around with different fruits, veggies, and flavors. Your taste buds will adjust, and soon, you’ll be craving these nutrient-packed drinks.
Juicing vs. Blending – The Final Word
There’s no one-size-fits-all answer—both juicing and blending have incredible benefits. Some days, you might crave a refreshing juice, while on others, a hearty smoothie might be exactly what you need. Go with the flow, stay open to experimentation, and most importantly—enjoy the process!
Are you team juice or smoothie? Let me know your favorite green drink in the comments!
You can also try this Big Red Morning Juice or Energiser Green Smoothie which do you like better?
BOOK HERE so we can start your personalized health plan to feeling great.
by Feeling Great | Jan 21, 2023 | Drinks Recipes
Immunity-Boosting Green Smoothie – Stay Energized & Healthy
Stay healthy with this vitamin-rich, immunity-boosting green smoothie loaded with antioxidants, superfoods, and detoxifying greens. This nutrient-rich drink is packed with vitamins, antioxidants, and gut-friendly ingredients to support overall health.
Why Drink an Immunity-Boosting Green Smoothie?
Juicing and blending fresh fruits, vegetables, and herbs provide a concentrated source of nutrients that your body easily absorbs. A daily green smoothie can be a simple yet effective way to nourish your immune system.
Start with a citrus base like orange, lemon, or lime, then add leafy greens such as spinach and parsley. Boost your smoothie with superfoods like ginger, turmeric, manuka honey, or pineapple for extra health benefits. You can also include pumpkin seeds for a dose of immune-supporting zinc.
Smoothies make it easy to consume whole foods that fuel your body, promote digestion, and keep you energized for hours.
Immunity-Boosting Green Smoothie Recipe
Ingredients:
- 2 whole oranges (peeled)
- 1 whole lime (peeled)
- ½ whole lemon (peeled)
- 1 handful baby spinach or greens
- 1 sprig parsley
- 1½ – 2 cups water (adjust to preference)
Instructions:
- Peel the citrus fruits.
- Blend with greens, parsley, and water until smooth.
- Pour into a glass and enjoy!
Boosters:
- Pineapple – High in vitamin C & anti-inflammatory bromelain
- Manuka honey – Antibacterial to fight infections
- Ginger – Aids digestion & reduces inflammation
- Turmeric – Supports immunity with curcumin
- Pumpkin seeds – Rich in zinc for immune health
For added sweetness, replace water with coconut water or kefir.
You can try this GREEN SMOOTHIE TIPS and share it with your friends, tell us what you think about it!
Book here so we can start your personalize health plan to feel great.
