Smoothies, anytime

Smoothies are a great way to jam pack lots of vitamins, minerals and added health benefits into one meal. I use them if I don’t have time for breakfast or for a lunch on the go. It’s important to remember that they are very filling and supply you enough energy to keep you going till your next meal, so a smoothie should be used as a substitute to a meal not an accompaniment.

I like to stick with smoothies, made in a blender, rather than juices, made in a juicer. Smoothies use the ‘whole fruit’ including all the fibre. Fibre swells in your stomach which makes you feel fuller for longer and slows down digestion, this allow your gut time to absorb all the nutrition from your smoothie. So you could say it keeps everything moving at the correct speed for maximum absorption and optimal waste disposal! Juices absorb into your bloodstream too fast and lead to a surge in blood sugar. The body wants the ‘whole food’ to reap all the natural benefits.

When building your smoothie make sure to use a ratio of 2 veg to 1 fruit (eg 2 handfuls of veg to 1 handful of fruit) or even more veg if you want to gradually reduce your palate for sweetness. Although fruit supplies lots of health benefits, sugar is sugar and consuming too much all at once will flood your system with more sugar than it can process.

Try to scan your chosen ingredients to ensure you’re also getting a balance of plant, protein and fat. Plants supply your nutrition and energy, protein builds cells and fat is an essential element for maximum nutrition absorption.

Click on my ‘Smoothie Builder’ above, print it out and keep it close to your smoothie blender. Stock your freezer with lots of ingredients to have at hand for a quick smoothie on the go.

Ruth Delahunty Yogaru

Porridge, oaty goodness

Porridge has to be one of my favourite foods. I eat it all year round, winter or summer. For warmer weather I sometimes swap over to a bowl of overnight oats rather than porridge, but the principles of building a tasty, nutritious bowl of oats works for both hot or cold.

There is a misunderstanding when it comes to the term ‘carbohydrate’. When people think of carbohydrates they think bread, pasta and biscuits. Carbohydrates are an essential energy source and are actually in all fruit, veg, grains and anything that grows! All carbohydrates break down into ‘complex carbohydrates’, which are slower to digest, and ‘simple carbohydrates’, which absorb in the system very fast. Complex carbohydrates, such as wholegrain, spelt, rye, brown rice, oats, barley, quinoa, fruits, vegetables and legumes, are a great source of slow release energy. Simple carbohydrates such as white flour, white rice, sugar, biscuits, cakes and processed foods should be consumed in moderation, or for maximum health, avoided!

Oats are a complex carbohydrate, which means it takes longer for your stomach to break them down, keeping you fuller for longer and giving your stomach the chance to absorb all the nutrition from the oats and all the lovely toppings you add. This makes them a slow release energy food and keeps your blood sugar levels balanced. They also contain fiber which does the same job as the complex carbohydrates, and aids gut health by keeping everything moving through the system. Simple carbohydrates, such as breakfast cereals, which contain lots of sugar and highly processed grains, are absorbed in your stomach too fast, giving it no time to absorb any of the nutrition and causes a spike in your blood sugar levels.

Oats have a surprising amounts of protein. Quinoa, which is touted as one of the most nutritious pseudo grains, supplies 8gms per bowl, and oats supplies 6gms. Not bad considering oats are a third of the price of flaked quinoa! If protein is your focus, you can use almond milk instead of milk, and add a handful of seeds to your porridge. You’ll find the slow release energy of the oats, mixed with the added boost of protein, will keep you going much longer, and keep your energy levels on an even key.

Benefits: oats provide a slow release supply of energy, which helps balance blood sugar levels and prevent a mid morning slump, making them are a great start to the day. They also help lower cholesterol, prevent heart disease and contain a natural sedative which helps treat depression, anxiety and insomnia. They are easy to digest, making them a good choice for upset stomachs. They are also a good source of fibre, giving you 5gm of fiber per bowl. Fibre aids gut health, helps prevent heart disease and diabetes, and promotes healthy weight management.

I love to mix up my porridge and try new flavours. Porridge is very popular at the moment. There are lots of great recipes in all the recipe books and the food bloggers I follow. So many infact, it can be hard to remember all the different combinations. So I designed my ‘Porridge Builder’, to remind me of all the options, and vary the nutritional content of my breakfast throughout the week. Click on my ‘Porridge Builder’ above, print it out and use it as a guide to build countless varieties of your morning bowl of porridge or overnight oats. Don’t forget to scribble notes of the blends that tickle your taste buds the best!

Ruth Delahunty Yogaru