Archive for Facts

Would you like to win 4 smoothie books including the Green Smoothie Bible?

GSBbook cover

I am in the process of writing a mother and baby smoothie book, and I am doing market research in the form of a survey to enhance to quality of information presented in the book.

To qualify to complete the survey, you need to be a smoothie drinker (even if its occasional), have children under 5, or if over 5, you can still remember your pregnancies and times with your kids when under 5 very clearly.

The survey should take approx 5 mins to complete.

As a thank you for completing the survey, you can go in the draw to receive a copy of my books – ‘Green Smoothie Bible’, ‘Green Smoothies For Every Season’ (coming soon) and the yet to be titled Mother and Baby Smoothie book. Plus a copy of Lana Purcell’s ‘Green Smoothie Kids’.

Many thanks, Kristine Miles :)


Spirulina, chlorella, AFA (Alphanizemenon Flos-Aquae) and MPP (Marine Phyto-Plankton) are all single cell organisms that have similar nutritional profiles with key differences. They all boast a similar abundance of vitamins, minerals, enzymes, 60% or greater protein, all essential amino acids, essential fatty acids, RNA and DNA, and antioxidant pigments (namely chlorophyll). They also have reported immune boosting properties being anti-bacterial/fungal/viral in nature. In addition they are said to improve mental capacity, are cancer fighting, detoxifying, anti-inflammatory, blood building and are 90-100% able to be assimilated by the body.

Chlorella and Spirulina are cultivated in fresh water ponds and lakes. AFA is a wild harvested, cold water micro-algae from Klamath Lake in Oregon. Marine phytoplankton (MPP) is a sea/salt water based micro-algae.

Spirulina, AFA and some chlorella strains have the blue pigment phycocyanin, which is an antioxidant, is blood building along with chlorophyll, and is a stem cell enhancing substance. With the green chlorophyll pigment these algae are often » Read more..

Hot tips for creating green smoothie recipes


Given the variation of produce around the world and the huge number of green smoothie recipes available, in my book ‘The Green Smoothie Bible‘, I have arranged all of the recipes into categories. For those passionate about eating with the seasons, there are chapters for spring, summer, autumn, and winter. There are recipes for green smoothies for children, recipes for superfood fans, for those with specific concerns like weight loss or cardiovascular health, and many more.

Here are a few guidelines for my green smoothie recipes:

  • Recipes make enough for about 1 quart (1 liter) of green smoothie unless otherwise stated. This is enough for about 2 servings.
  • Specific types and amounts of greens are not given unless a particular flavor or nutritional benefit is desired.
  • If just “greens” is stated, use whatever raw, leafy greens you like, and as much or as little as you like.
  • If you’re new to green smoothies, start with a small handful of mild greens, like spinach, and with time you will naturally increase the amount and variety you use.
  • Use good quality ripe fruit. Unripe fruit will make your smoothie taste unpleasant.
  • Try to buy organic produce and, if possible, from farmer’s markets, where the produce will be fresher.
  • I also recommend using the best source of water possible and at a minimum, filtered tap water.
  • Slice or break fruit into appropriate sized pieces for your blender.The larger and more powerful the blender, the larger pieces it will handle, such as quartered apples. Less expensive or small blenders will require smaller pieces of fruit.
  • It’s assumed that fruit such as bananas, mangoes, melons, and papaya are peeled, and that stone fruit and cherries have stones removed.
  • Apples don’t need to be cored; however, pears do.
  • Specific blending times are not given, as this will vary among blenders. You will get to know your own blender well and will learn to know when your smoothie is ready.
  • For more information on different blenders, see here
  • If your blender tends to make your smoothie warm, use ice cubes in place of some of the liquid in a recipe, or use some frozen fruit in place of fresh fruit. Ice blended through a smoothie can also aid the breakdown of particularly fibrous ingredients like whole lemons and celery, to help create a smoother smoothie.
  • Be careful not to regularly consume green smoothies that are very cold to avoid potential digestive strain.
  • Be sure to check the smoothie’s flavor and consistency before serving since ingredients will vary in size, texture, and sweetness.
  • If it’s too thick, add more water or other liquid.
  • If it’s too thin, add more fruit or 1–2 Tbsp. of chia seeds.
  • If it’s too tart, add sweetener, like stevia, xylitol, agave, honey, dates, or maple syrup.
  • If it’s too bitter, add lemon juice, sweetener, and/or vanilla extract.

As you experiment with making green smoothies, you will realize that some ingredients just don’t go well together, like pineapple and cacao, or coconut and tomatoes, but there are seemingly limitless green smoothie possibilities, so you’re certain to come upon winning combinations. All of my green smoothie recipes have been designed with flavor and texture pairing in mind. I hope you enjoy them as much as I do!

Herbs in Green Smoothies – Coriander


Coriander (or cilantro) is a medicinal herb that has been used for thousands of years, as documented in the ancient Egyptian and Sanskrit writings.

I addition to the common herbal properties of anti-bacterial, anti-anxiety, digestive aid, anti-cancer and anti-inflammatory, coriander is considered a good herb for diabetics, as it helps to regulate insulin activity. It also aids the lowering of cholesterol by improving the digestion of fat.

Coriander is rich in chlorophyll, making it a great chelator of toxins such as heavy metals, meaning it attaches to the toxin to disarm it and remove it safely from the body.

Coriander is very strong in flavour and people tend to either love it or hate it. If you are like me and you love it, then eat this magnificent herb with gusto! If you are not a big fan then you can still receive the benefits by combining » Read more..

Herbs in Green Smoothies – Mint



In part two of my feature on herbs in green smoothies, the herb of the day is beautifully scented and tasty Mint.

In Greek mythology, Pluto was in love with the nymph ‘Minthe’. His jealous wife, Persephone, cast a spell on Minthe, turning her into a plant that she trampled upon. Unable to reverse the spell, Pluto was able to give his beloved a smell that became stronger the more it was stepped on. The smell of course was the classic menthol dominant scent of peppermint.

The mint family includes basil, lemon balm, marjoram, oregano, sage, rosemary and thyme. Most commonly known and used is spearmint and peppermint.

The benefits of mint aromatically and medicinally are almost identical to basil; however the classic mint aroma from the stronger menthol oils, provide the more powerful effects on calming a gut that is inflamed or in spasm, and the cool, stimulating effect on the skin and to the taste. The effect of menthol on » Read more..

Superfoods for Green Smoothies


There is no consensus amongst experts or novices about whether or not we should be adding superfoods to our diets and this includes to green smoothies. David Wolfe is famous in the raw food world for his love of superfoods, though he is willing to admit he does not live on superfoods alone.

There is no regulation for the term ‘superfood’, however the general censuses is that superfoods are super-nutritious, not just with one or a few nutrients but many. There are many varied opinions about superfoods from dubious websites touting ice-cream and bacon as superfoods, through to supreme superfoods like maca, noni and AFA blue-green algae.

The term ‘functional food’ is also an unregulated term referring to a feature of food which serves a particular function to promote health or prevent disease. Generally they are processed foods that have claims such as ‘high in fibre’, or » Read more..

Herbs in Green Smoothies – Parsley



Parsley belongs to the celery and carrot family and was held such high esteem to the ancient Greeks, that they adorned athletic victors with it.

Parsley is very high in the green pigment chlorophyll which is a detoxifier/chelator of heavy metals, and a deodoriser, masking the odour of other foods. Chewing on parsley after a pungent dish such as with garlic helps to freshen breath.  It is also rich in the Vitamin A rich, yellow, carotene pigments such as zeathanthin is necessary for macular health in the eye.

Parsley is an excellent source of Vit A, K and C. It also contains Vit B1, B2, B3, B5, B6, Folic acid, Iron, Potassium, Zinc, Manganese, Magnesium and » Read more..

Herbs in Green Smoothies – Basil


Tender, fragrant herbs are fabulous additions to green smoothies. Regular salad type greens in smoothies, have either little to no taste or have a bitterness that needs to be balanced by the sweetness and sometimes tartness of fruits. Herbs however, add an element of flavour as well as packing an amazing punch of nutrition and medicinal benefits.

There are hundreds of herb species and thousands of sub species that are in the gardens of people around the world, not to mention what is available in the wild. Whole books are devoted just to herbs, so I will be discussing the four most commonly available and most useful to green smoothies, being basil, coriander, parsley and mint.

All of these herbs have similar properties due to the presence of volatile essential oils and antioxidant vitamins, flavonoids and pigments. Such properties include the ability to calm a stressed or anxious nervous system, yet energise a system that requires stimulation. These herbs are digestive aids, are anti-bacterial, have anti-cancer properties and are anti-inflammatory. They all contain to varying degrees Vitamin C, A and K, Folic acid, Iron, Manganese and Calcium.

Today’s herb to be discussed is Basil » Read more..

Can green smoothies aid weight loss?

weight loss

The ability to achieve and maintain a healthy body weight is an issue that is not only a very popular health topic; it is also full of emotion. Google ‘weight loss’ or visit a bookstore and the possibilities are endless, yet not necessarily successful, hence the emotion. There may be sadness, denial, frustration or anger with the inability to lose weight. Why can some people lose weight and not others? Why do some lose weight to start with yet can’t continue and don’t succeed in the long run? Is it discipline, diet type or body type?

For some, being disciplined to eat less and exercise more just works. For some it doesn’t. Some can’t exercise due to illness or injury which makes the ‘energy in, energy out’ idea difficult. Most diet plans work initially however not long term. Compliance issues aside, the main reason for initial weight loss with any regime will be about the balance of calories. Restrict calories enough eating anything and you will initially lose weight. It doesn’t matter if you are eating a highly nutritious plant based diet, a high protein diet, eating red foods only diet, or » Read more..

Crazy About Carbs


Living in our society, you could easily believe as many do, that carbs are simply evil personified! God forbid we eat any carbs because we will all end up obese!…..hmm the world is getting more obese though isn’t it? We are in a world of dietary confusion. Do we eat low carb or high carb? Low fat or high fat? High or low protein ? Low GI or low GL? There is no mention yet of whether or not these diets are omnivorous, vegetarian, vegan or raw or the role of exercise and the differences between men, women and children.

What makes things even more confusing is that not all carbs are the same. When low carb diets refer to carbs they usually mean starchy carbs and sugar. Some exclude fruit and some exclude anything involving grain. So what on earth are carbs? Let’s look at the facts: Carbs are short for carbohydrate, otherwise known as saccharides. This means it contains carbon, hydrogen and oxygen in its molecular structure.

Carbohydrates have a huge variety of structure from simple to complex. At the simple end we have the sweet tasting monosaccharaides (e.g. glucose and » Read more..

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