ACAI BERRIES. These are super berries from the rainforests of South America and they are stuffed with antioxidants, vitamins, and essential fats. They have high levels of vitamins B and C, minerals, fiber, and protein. Since the berries become stale very quickly, they are usually sold as pasteurized juice. In the pasteurization process unfortunately a lot of the nutritional content is lost, and therefore freeze-dried acai berries are a better alternative. The powder is on sale in well-stocked health food shops.
CAMU CAMU BERRIES. One of the richest berries for vitamin C that there is. They contain up to 60 times as much antioxidant vitamin C as oranges. The berries also contain the B vitamins niacin, thiamine, and riboflavin as well as the minerals iron, phosphorus, potassium, and calcium. Camu camu is a health “bomb” that protects against free radicals and can help prevent cancer, diabetes, neurological diseases, and premature aging. Organic camu camu powder is made from deseeded dried berries that have been carefully ground at low temperatures—in order to preserve the nutrients of the berries in the best way possible. The recommended daily dose is half to one teaspoon.
COCOA NIBS, RAW. These are 100 percent raw, lightly roasted, and crushed cocoa beans. Contain over three hundred nutritious substances, among others high levels of antioxidants, magnesium, iron, chromium, and vitamin C, plus serotonin—which makes us happy and contented. The fact that the cocoa is raw means that it has been roasted at below 105 °F / 40 °C in order to preserve the healthy nutrients. Does not contain sugar, dairy products, or additives. Store in an airtight container in a dark and cool place. Can be kept for a couple of years.
CORN GRASS. Stuffed full of vitamins, minerals, amino acids, antioxidants, dietary fiber, and chlorophyll. Corn grass contains 11 times more calcium and 30 times more vitamin B1 than cow’s milk, 5 times more iron than spinach, 7 times more vitamin C than oranges, and 25 times more potassium than bananas. It also contains significant quantities of vitamin B12 and 18 different amino acids. Mix corn grass in with your favorite smoothie and drink it on an empty stomach; that way the nourishment will be absorbed more quickly. Store the powder in a dry, cool place away from direct sunlight. The recommended daily dose is one teaspoon. Corn grass powder is sold in health food shops.
GOJI BERRIES. A super berry that has a strong effect on the immune system and contains 18 different amino acids, of which 7 are vital. The berries also contain important minerals, such as iron, calcium, zinc, selenium, copper, calcium, germanium, and phosphorus, plus vitamins B1, B2, B6, and E. It tastes like a cross between lingon berries and raisins. The recommended daily dose is roughly a small handful / 20–30 grams of whole berries or one teaspoon of berry powder. Store in a dry, dark, and cool place in a sealed pack, avoiding direct sunlight. An opened pack of dried goji berries should be consumed within two months.
INCA. A relation of physalis, containing as much as 16 percent protein. Inca berries are very nutritious and contain, among other things, bioflavonoids that boost the uptake of vitamin C by cells. Inca berries also contain phosphorus, vitamins A, C, B1, B2, B6, and B12, plus a lot of carotenoids and pectin. Pectin is good for the digestion among other things, and for lowering cholesterol levels. The dried berries are sold in well-stocked health food shops.
LUCUMA, POWDER. Lucuma is a nutritious fruit that tastes of toffee. It is rich in fiber, antioxidants, vitamins, and minerals—especially vitamins C and B, beta-carotene, calcium, phosphorus, and iron. In lucuma powder all the nutrients of the fruit are preserved in a concentrated form. The powder is sold in well-stocked health food shops.
MACA ROOT, POWDER. Contains large quantities of amino acids, carbohydrates, and minerals such as calcium, zinc, magnesium, and iron. The maca root also contains vitamins B1, B2, B12, C, and E. Since the taste of maca powder is very distinct and can take over (it is somewhat reminiscent of horseradish), it is best to take a little at a time and taste as you go. It is a good idea to mix it with other strong flavors. Available as a powder in health food shops.
MAQUI BERRIES. Contain four times as many antioxidants as blueberries and twice as many as acai berries. That makes maqui an effective weapon against free radicals. What is more, the berries protect the body’s cells against oxidative stress and counteract premature aging. Maqui berries are filled to the brim with flavonoids, polyphenols, and vitamins A, C, and E, plus the minerals calcium, potassium, and iron. Freeze-dried berry powder is sold in well-stocked health food shops.
MULBERRIES. Contain a lot of vitamin C, vitamin K, iron, and calcium. Mulberries are also a good source of resveratrol, an antioxidant and anticoagulant substance with a range of health-giving effects. Dried mulberries can be found in most well-stocked food stores and health food shops. It is best to buy the organic berries. The recommended daily dose is roughly a small handful / 20–30 grams.
ROSE HIP POWDER, WHOLE. Made from the whole rose hip—in other words the skin, flesh, and seeds. Contains 60 times more vitamin C than citrus fruit and is rich in antioxidants and vital minerals such as iron, calcium, potassium, and magnesium. A tablespoon of whole rose hip powder is equivalent to a whole bowl of fresh rose hips. The recommended daily dose is one to three tablespoons in cold water or food. The powder should not be heated to more than 105 °F / 40 °C because that reduces the effect of the antioxidants. Do not confuse whole rose hip powder with ordinary rose hip powder that contains only the outer layer of the rose hip plus additives and sugar. Whole rose hip powder should be stored in a dry, cool place in a sealed pack. That way it will keep for about two years. People who are taking blood-thinning medication should consult their doctor before they consume whole rose hip powder.
STINGING NETTLE. Contains a lot of chlorophyll and also provitamin A, beta-carotene, calcium, potassium, magnesium, iron, silicon, manganese, flavonoids, vitamins C, B, and K, plus folic acid. When the plant is dried or cooked the stinging effect disappears. Pick young shoots and dry, blanch, or freeze them. Also available in powdered form. Dried nettles should be stored away from the light in a sealed pack. Can be stored for about two years.
WHEAT GRASS. This is almost a complete food and contains over 20 amino acids, several hundred enzymes, 90 minerals, and a whole lot of vitamins. About 70 percent of the content of wheat grass is chlorophyll, the basis of plant life and also good for people. Mix it in with your favorite smoothie and drink it on an empty stomach; that way the nourishment will be absorbed more quickly. Store in a dry, cool place away from direct sunlight. The recommended daily dose is one teaspoon. Wheat grass powder is sold in health food shops.
I only use natural sweeteners such as coconut sugar, agave syrup, stevia, lucuma powder, mesquite powder, dates, dried fruits, and sweet fruits to sweeten my smoothies. Since I never use artificial sweeteners myself I cannot give any recommendations for them either.
Nut butter has become popular among health conscious consumers for its high fiber content, protein, healthy fats, minerals, vitamins, and antioxidants. In addition it has a satiating effect. A good nut butter should be organically produced and consist of at least 99 percent nuts. It should not contain anything other than, possibly, a little sea salt. However for smoothies unsalted nut butter works best. There are a lot of different kinds of nut butters to choose from. Unfortunately some of them contain both palm oil and sugar—beware of those! Blend the nut butter directly into the smoothie or mix it with water first to make nut milk. Nut butter is sold in health food shops and well-stocked supermarkets.
Seaweed is a very good source of protein. The body can take up four times more protein from the blue-green seaweed spirulina than from meat. Spirulina is sometimes cited as the seaweed that could be the answer to world hunger. It contains so many nutrients that NASA usually includes it in the provisions for their astronauts. Other healthy seaweeds are chlorella, arame, wakame, and dulse.
CHLORELLA. This is a single-cell green seaweed that has flourished on earth for several hundred millions of years. It contains about 60 percent protein and a large number of valuable amino acids. This seaweed also contains important vitamins and minerals, such as vitamins A, C, and E, several B-vitamins, iron, calcium, and magnesium. It is rich in chlorophyll, which helps to boost the immune system and cleanse the blood. Chlorella is believed to clear the body of heavy metals and other toxins, aid digestion, and neutralize the body’s pH—which is often far too acid.
SPIRULINA. This is an extremely nutritious seaweed that contains a lot of protein and also important minerals, vitamins, fatty acids, and antioxidants. Spirulina is believed among other things to strengthen the immune system, prevent harmful bacterial and viral growth, and have a protective effect against cancer. Spirulina can also boost the memory and learning capacity and prevent and alleviate hay fever. The recommended daily dose is one teaspoon. Spirulina should be stored in a dry, cool place.
Examples of vegan protein powders are raw brown rice protein, pea protein, hemp protein, oat protein, tempeh, miso, ground nuts, soymilk, and seaweed. Spirulina for example contains up to 65 percent protein. Ask in your health food shop for more information and advice.
It is fine to use cold pressed healthy oils in your smoothies. Examples are coconut oil, linseed oil, and hempseed oil. Ask in your health food shop for more information and advice.
COCONUT OIL. This is one of the world’s healthiest oils. It is solid at room temperature but becomes liquid at around 75 °F / 24 °C. About 50 percent of the fat consists of lauric acid that the body converts to monolauric acid, which inhibits viruses, fungi, and bacteria. Coconut oil is good for food preparation, smoothies, and desserts, and for skincare. Always choose organic, raw, cold pressed, unbleached, unrefined, and undeodorized coconut oil. The list of ingredients should say 100 percent coconut. Store away from light in a cool place. It is sold in supermarkets and health food shops.
HEMP SEED OIL. Produced by pressing hempseed. Hempseed oil is considered to be one of nature’s most valuable vegetable oils because it contains the highest proportion of polyunsaturated fatty acids. Cold pressed organic hempseed oil is an excellent food for vegetarians and vegans because it ensures a balanced protein intake. The oil also contains quite a lot of omega-3, omega-6, and omega-9, which are otherwise obtained from fish. An opened bottle should be stored in the refrigerator and used within four weeks. Sold in health food shops.
LINSEED OIL. Produced from cold pressed linseeds, depending on the manufacturer it contains 50–65 percent omega-3. The contents include among other things omega-6, omega-9, and vitamin E. The oil should ideally be organic and cold pressed. The recommended daily dose is one to two teaspoons. An opened bottle should be kept in the refrigerator and used within four weeks. Sold in health food shops.
CARDAMOM. Contains a lot of antioxidants that boost the immune system. Cardamom is soothing and diuretic, good for the digestion, and helps keep blood pressure down.
CINNAMON. Manufactured from the bark of the cinnamon tree, it contains a number of healthy antioxidants, and is said to be equivalent to five hundred times its weight in fresh tomatoes. It is a super spice with a number of healthy effects, among others a beneficial effect on the intestinal flora. Cinnamon also helps to keep the blood sugar level even and is thought to reduce the risk of type 2 diabetes and heart disease.
COCOA POWDER. Contains over three hundred nutritious substances, including high levels of antioxidants, magnesium, iron, chromium, vitamin C, and endorphins. The powder is made by cold pressing cocoa beans and straining off the cocoa butter. The temperature has to be carefully monitored and reach no more than 105 °F / 40 °C so that none of the nutrients is lost. The dry cake is then ground and filtered to make a fine powder. Cocoa powder is easy to mix with other ingredients and is fully absorbed by the body.
Do not mix raw cocoa with ordinary cocoa or chocolate powder. Raw, organic cocoa powder consists of 100 percent cocoa and has not been exposed to excessively high temperatures, at which many nutrients disappear. Store the cocoa powder in a cool, dry place away from direct sunlight. An unopened bag will keep for up to two years.
GINGER. Contains a lot of antioxidants that boost the immune system, plus potassium, calcium, magnesium, phosphorus, copper, manganese, zinc, and vitamins C, E, and B6. When you buy fresh ginger you should look for a root that has firm flesh and has not begun to shrivel. Ginger has long been known as a cheap and effective remedy for travel sickness. It is also believed to regulate the blood sugar and have an anti-inflammatory effect on stiff joints and various types of joint pain. Ginger also boosts the body’s consumption of heat and energy, which can aid weight loss. Fresh, unpeeled ginger can be stored in the refrigerator at 45–55 °F / 8–12 °C, preferably in a plastic bag or plastic box so that it does not dry out. It will keep for three months. Fresh ginger is also excellent for freezing, grated or whole. In that form it will keep for ever and it is very easy to grate straight from the freezer.
HERBS, FRESH. Sniff the herbs you buy and judge how they smell. When you use fresh herbs you can reckon that a tablespoon is approximately equivalent to a teaspoon of dried herbs. If you are buying herbs in a pot it is best to replant them and water them a lot as that way they will last longer. Bunches of herbs are best stored in a plastic bag in the refrigerator. Wash only those you are going to use, otherwise they will not keep well. Herbs last about a year in the freezer.
LICORICE. A sweet that does not need added sugar because it contains natural sweetness. According to health experts licorice should be eaten in moderation, otherwise it can cause salt balance disorders, high blood pressure, oedema, weight gain, and headaches.
SAFFRON. Sold as a powder, liquid concentrate, or whole strands. If you buy saffron strands you are guaranteed the genuine article. Crumble the strands between your fingers or grind them with a pestle and mortar before using. Saffron is toxic in large quantities and the recommended maximum daily dose is roughly equivalent to a large pinch (1.5 grams).
TURMERIC. Has anti-inflammatory and highly antioxidant properties that counteract inflammation and damage caused by so-called free radicals. Also said to be good for arteriosclerosis, Alzheimer’s, diseases of the pancreas and liver, and certain forms of cancer. Turmeric is the name of both a species in the zingiberaceous plant family and of products made from the plant. It is the root that is boiled, dried, and ground into a yellowish powder. The taste is slightly bitter and somewhat reminiscent of ginger. Turmeric gives a strong yellow color to some kinds of curry and is sometimes used as a cheap way of making saffron go further. Store in a dry, dark place in a closed pack. Over time it can develop a musty taste so it is best to buy small quantities.
VANILLA. This is a popular flavoring that goes well with smoothies. Genuine vanilla powder is made from ground, dried vanilla pods. The pods are the fruit of the vanilla orchid, which is chiefly cultivated on Madagascar. Genuine vanilla powder can be used in the same way as vanilla sugar or vanilla extract. It is best to buy organic.
There are many liquid bases to choose from when you want to make smoothies. Some are easy to make yourself, for example oat milk and various kinds of nut milk. When you buy readymade products, remember that they may contain high levels of added sugar.
ALMOND MILK. This contains 20 percent protein and masses of fiber, and is particularly rich in vitamin E, iron, zinc, calcium, magnesium, potassium, and phosphorus. Unsweetened almond milk can be bought readymade in shops but can also be made at home by blending almonds or almond butter with water. You will find recipes for homemade almond milk here. Beware of readymade, sweetened almond milk that contains a lot of sugar. Almond milk freezes well in ice cube trays.
CHAMOMILE INFUSION. This is usually made from dried or fresh flowers, one to two teaspoons of dried herbs for a large cup, depending on how strong you want it. It is said to be good for both external and internal complaints and to be anti-inflammatory, disinfectant, and antispasmodic. The infusion is also sudorific and soothing. It is drunk as an evening tisane, as a remedy for fevers and colds, and for respiratory problems, cystitis, colic, and other gastric problems. It is also gargled for throat infections and applied to external abscesses, wounds, and other skin problems. The flowers can be used to make bathwater aromatic. In former times chamomile was placed in cradles to stop the devil exchanging babies. It should be kept in a dark dry place, not above normal room temperature. Chamomile infusion should be drunk in moderation because of the risk of allergy, and it should not be drunk at all by people who are allergic to plants of the daisy family.
COCONUT MILK. Rich in potassium, iron, magnesium, and phosphorus. The fat content may vary but is usually around 25 percent. Always buy unsweetened coconut milk with no additives. You can make small quantities of coconut milk yourself by blending grated coconut with water and then straining off the coconut flesh. Coconut milk freezes well in ice cube trays.
COCONUT WATER. This is the clear liquid that you find in a young, green coconut. Coconut water is 95 percent water, the rest is nutrients and minerals such as vitamin B, vitamin C, phosphorus, calcium, and zinc. Coconut water is extra rich in potassium and is sometimes called “nature’s own sports drink.” Coconut water is excellent for freezing in ice cube trays and will keep for six months in the freezer.
KOMBUCHA TEA. Contains lactic acid bacteria, acetic acid, polysaccharide, and vitamins C, E, K, B1, B2, B3, B6, and B12 among other things, plus the minerals iron, sodium, manganese, magnesium, potassium, copper, and zinc. The tea is made from the fermented kombucha mushroom (also called Volga mushroom or tea mushroom.) You can buy kombucha in health food shops, and there are various flavors. If you can obtain a kombucha culture you can also make and flavor your own tea. Kombucha tea freezes well in ice cube trays.
NUT MILK. Made of soaked and blended nuts, for example almonds, cashew nuts, hazelnuts, and walnuts. Nut milk is sold in well-stocked supermarkets and health food shops but you can also make it yourself. Beware of the ones with added sweeteners. Nut milk freezes well in ice cube trays.
OAT MILK. Made from oat flakes and water. It contains a lot of vitamin B1, iron, and antioxidants. Some manufacturers also add vitamin D obtained from sheep’s wool, so vegans should be careful. A number of naturally occurring enzymes, vitamin A, and vitamin B12 are also often added. Oat milk is easy to make yourself, see here for the recipe. An opened pack keeps for a couple of days in the refrigerator. This milk freezes well in ice cube trays.
RICE MILK. Made from brown rice. Rice milk has a low fat content and is lactose, cholesterol, and sugar free. It freezes well in ice cube trays.
ROOIBOS TEA. Contains among other things zinc, magnesium, calcium, manganese, and fluoride and is also a powerful antioxidant that is believed to counteract the unwanted effects of aging. Tea made from rooibos should draw for 6–8 minutes, in contrast to ordinary tea it does not develop the substances that make the drink bitter. Also it does not contain any stimulating theine (caffeine). Rooibos is sold in most supermarkets. It is best to choose an organic tea.
SOYMILK. Made from soybeans. This is the plant milk with the highest proportion of protein. Soymilk is also rich in vitamin E and lecithin. Apart from milk there are also soy ice cream and soy yoghurt, which is also good in smoothies. You can make your own soymilk from soy flour. The milk freezes well in ice cube trays.
ALMONDS. These are good after training since they are rich in energy and help to build muscle. Sweet almonds contain some healthy monounsaturated fat plus a lot of protein and vitamin E. In smoothies it can be a good idea to use almond butter, which can be bought in health food shops.
BRAZIL NUTS. In addition to a lot of protein, these contain selenium and zinc. The nuts consist of 70 percent fat. A large part of this fat is omega-6 and a small part omega-3. The nuts should be white inside. A yellowish color means that the fats have begun to turn rancid.
CHIA SEED. This seed is rich in omega-3, ALA (alpha-linolenic-acid), fiber, and protein. Two tablespoons contain more omega-3 than a whole salmon fillet. Chia seeds also contain a lot of healthy mineral substances, such as phosphorus, calcium, and potassium. Like linseed, chia seed is gelatinous, which means that it has a thick consistency when mixed with liquid. The recommended daily intake is two tablespoons. It is best to buy organic chia seed.
HAZELNUTS. Contain large quantities of vitamin E and protein as well as some fats.
HEMP SEED. Contains high levels of both healthy polyunsaturated fatty acids, omega-3, and omega-6. The seeds consist of at least 25 percent protein and are rich in vital amino acids. They also contain high levels of calcium, magnesium, phosphorus, sulfur, carotene, iron, zinc, and vitamins C, E, B1, B2, B3, and B6. Hemp seed is available in various different forms shelled, unshelled, or as hemp protein powder, which works extremely well as a natural protein supplement.
LINSEED. Contains among other things vitamin B, and minerals such as iron, phosphorus, potassium, calcium, zinc, and magnesium. In the stomach it forms a layer of jelly that facilitates digestion. Linseed is available whole or crushed. You should limit your intake of crushed linseed particularly. Some experts recommend a maximum of two tablespoons a day.
PECAN NUTS. These are drupes that grow on a tree of the hickory family. The nuts contain 72 percent fat, of which 63 percent is unsaturated. They also contain large quantities of antioxidants. Much of the nutritional value is found in the brown inner skin.
PINE NUTS. Contain a lot of zinc, iron, protein, and polyunsaturated fat.
PISTACHIO NUTS. Contain a lot of fat and protein. These are not nuts but seeds, and therefore they can often be eaten by people with a nut allergy. Sometimes the shell is colored red to hide blemishes. Avoid these and try to buy uncolored nuts instead.
PSYLLIUM SEEDS. These are very rich in fiber and have good absorption capacity. When the fiber comes into contact with liquid a jelly-like substance is formed that causes the seeds to swell to more than ten times their original volume. In that way they quickly fill the stomach and give a feeling of fullness without supplying too many calories. The jelly also has a softening and lubricating function, which facilitates passage through the intestine and prevents constipation. Research suggests that a diet including psyllium seeds can stabilize the blood sugar and reduce cholesterol. Psyllium seeds should always be taken with plenty of water to prevent their getting stuck in the throat. The recommended daily dose is one to two tablespoons.
PUMPKIN SEEDS. Contain zinc and antioxidants, among other things. They have a high protein content and contain a lot of polyunsaturated fat. Pumpkin seeds are also anti-inflammatory and boost the immune system.
SESAME SEEDS. Contain 50 percent fat, almost all of which is healthy. The seeds also have a high protein content of 18 percent. Sesame seed paste is good in smoothies and is sold in health food shops.
SUNFLOWER SEEDS. These come from the center of the sunflower and are rich in vitamin E, omega-6, and monounsaturated fatty acids. They also contain vitamin B5, which is thought to help the body handle stress.
WALNUTS. These are very nutritious, especially for vegetarians, as they contain large quantities of omega-3.
For preference choose unsalted, unroasted, and organic nuts and seeds. They taste best and contain the most nutrients. Soak the nuts and leave them to stand in a cool place overnight to remove indigestible enzymes and give the milk a milder taste. Strain off the water and rinse the nuts thoroughly. Blend with fresh water until the nuts are really finely ground. Hazelnuts do not need to be soaked since they do not contain enzyme inhibitors. Coconut flakes and shelled hemp seeds can also be blended without soaking.
Strain the milk in a nut milk bag or fine sieve (shelled hemp seeds do not need to be strained). Squeeze out as much liquid as possible. Keep the milk in a glass container because it will keep longer there than in a plastic bottle, about three to five days in the refrigerator. Nut milk freezes extremely well in ice cube trays. You can flavor nut milk with vanilla, cinnamon, or cardamom, or sweeten it with medjool dates or agave syrup. The nut mass that is left can be saved for making nut balls, muesli, and bread, or for mixing in porridge.
ALMOND MILK
1 cup / 150 g soaked almonds + 4 cups/ 1 liter water + pinch of salt
CASHEW MILK
1 cup/ 130 g soaked cashew nuts + 4 cups/ 1 liter water + pinch of salt
COCONUT MILK
1 cup / 90 g shredded coconut + 4 cups/ 1 liter water + pinch of salt
HAZELNUT MILK
1 cup / 140 g hazelnuts + 4 cups/ 1 liter water + pinch of salt
HEMP MILK
4 tsp shelled hemp seeds + 4 cups/ 1 liter water + pinch of salt
OAT MILK
1 cup / 90 g soaked rolled oats + 4 cups/ 1 liter water + pinch of salt
SESAME MILK
1 cup / 130 g soaked sesame seeds + 4 cups/ 1 liter water + 1 pinch of salt
SOYMILK
generous ¾ cup / 175 g soaked soybeans or 4 tsp / 20 ml soy flour + 4¼ cups/ 1 liter water + pinch of salt
