Karen Knowler: How to Set Up Your Own Super-Smoothie Bar At Home

I've so enjoyed writing this article for you - this issue is a real fun one, I think! As many of you know, I LOVE smoothies and I'm also pretty good at creating and making them, so this issue I thought I'd share with you my guide to creating a smoothie bar in your own home that's good to go at any time of day and is quick and easy to use.

Why smoothies? Because they're fast, quick, fun, delicious and they are great at any time of day and can often deliver a hefty dose of nutrition in a tasty and beautiful package!

My kitchen sees a lot of smoothie action, whether it be green smoothies for lunch or nut milk-based smoothies for supper... and I hope that with the help of this issue, yours will soon too!

Step 1: Tool Yourself Up. The only piece of equipment you need to make a great smoothie is, of course, a blender. Now, as may or may not know, all blenders are not equal! Certainly you can get away with a High Street blender costing around £20-£30 ($25-$50) for a fair amount of time if you treat it kindly, but if you've got the money and the passion then the best place you could invest your money for the long haul is without doubt in the very "hardcore" blender that is the Vita-Mix 5200 series or the Turboblend VS. Yes, they are pricey (especially here in Europe), but they are soo worth it. I am fortunate enough to own one myself and like many others who are also proud owners of these beautiful machines I really do think it's one of the best investments in my health I have ever made. I use it every day and it's my favourite piece of equipment in my entire kitchen. All that said, if budget does not permit you to spend nigh on £400 ($450)  on this particular piece of kit, then all is not lost, just spend the most you can on something that's got good reviews on Amazon or similar and when you've got that part sorted, you're ready to go!

Step 2: Gather Your Ingredients. Before you start let's take a look at what you could have on hand to make your smoothies with.

* Fresh fruit (in a bowl and/or fridge)
* Fresh greens (in your fridge. e.g. spinach, watercress, lettuce, kale, chard etc.)
* Frozen fruit (in your freezer)
* Ice-cubes (in your freezer)
* Sweeteners (e.g. dates, agave nectar, maple syrup [not raw], honey, stevia etc.)
* Flavourings (e.g. mesquite meal, carob powder, cacao nibs/ powder, vanilla pods/ essence etc.)
* Superfoods (e.g. maca, bee pollen, green powders, hemp protein powder, etc.)
* Nuts and seeds and/or their butters (for nut milks)
* Cartons of coconut water/ milk
* Oils (not necessary, but some people like to use hemp, flax or coconut oil in their smoothies for EFAs)

Obviously fresh fruit, greens, nuts and seeds are easy to buy in the shops these days, as are some of the other more specialised foods. But for those ingredients that are new to you or that you can't get hold of locally, the good news is that all of these ingredients are now easy to buy mail order wherever you are in the world.

If most of these are new to you, then the ones I recommend you start off with are: dates for sweetening and agave nectar (light) if you want something new to try; vanilla pods or essence and/or mesquite powder for flavourings; bee pollen (for non-vegans) as an incredible superfood and coconut oil for fat if you'd like some.

Whatever you choose, make sure that you gather all your non-refrigerated ingredients into one place so that they are all together, which leads me nicely on to...

Step 3: Pick Your Spot. Whether you choose to make your smoothies at home or at the office, picking the right spot is key. Why? Because if it's somewhere awkward to get to, or not near to the sink or a million miles from your fridge, ingredients or glasses, then you'll feel much less inclined to actually use your smoothie bar! In my current home my smoothie is simply one quick turn away from my sink, and in my previous home, my blender was located with my sink to the left, my smoothie ingredients to the right on a shelf above (you could have yours in a box or tray if you don't have shelving in your kitchen) and my glasses were located up to the right in a cupboard next to the ingredients. And the fridge was just 2 steps away. Even though this all sounds like perfect common sense, it's amazing how many of us make life difficult for ourselves and dot everything all over the place! By keeping these 5 things all close to hand, you will now officially have your "bar" in place and will be all set to get creative.

Step 4: Choose Your Recipes. Now that you have your blender, your ingredients and your actual "bar" all set up, what are you going to make? Well, this is where previous eZines come in. So far I've published probably around 20-30 different smoothies recipes in the past issues, so they should get you started! If you'd like to be super-organised then why not find some smoothie recipes you love (or would love to try) from recipe books and photocopy them (or print the eZine recipes off) and file them in those clear files you bought and you'll be all set to go.

Step 5: Get Smoothie-ing! I generally recommend that if you are very new to smoothie making that you start very simply, as I did, with pure water, a couple of small bananas (or one big one) and one handful of fresh fruit of your choice. Strawberries work well, as do any berries, or peach, nectarine, pineapple or mango. All of these are good and very straightforward to buy and use. From there, when you have your confidence up and are ready to try new things, you can start to get a bit more experimental and add in other more unusual ingredients such as the powders and potions and even a little bit of oil if you'd like to (ideally no more than 2 teaspoons per pint). Personally I keep oils out, but then getting enough calories is not my concern as my needs are pretty low in that department! One step beyond that is to experiment with using nut or seed milks for a base instead of bananas, which is where your nut milk bag will come in. This is really easy to do, but I'll keep the "How To" for another article which will follow next issue. Until then, I'll be expecting you to set your smoothie bar up to perfection ready and eager to go for next week!

Do we have a deal?!
Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

Health Tip of the Day -Food as Medicine

Apples are an important source of phytonutrients. These plant-derived chemical compounds are associated with positive health effects. Many of the phytonutrients found in apples are strong antioxidants, fighting free radicals. When people in the United States consume fruits, 22% of antioxidant compounds (also called phenols) come from apples. This makes apples the greatest source of phenols in the American diet.

You have heard the old saying: "An apple a day keeps the doctor away." The original version of that is actually: "An apple before going to bed makes the doctor beg his bread." In our day with out-of-control health 'care' costs, the picture this saying evokes is an attractive one (not that we wish anyone ill).

Apples have many benefits. They are not hearty suppliers of many of the well known nutrients, like vitamin C or folic acid. However, they are a good source of fiber, antioxidants, and potassium. In fact many old herbalists recommended apple cider vinegar precisely for the benefits of its potassium content.

They are an excellent source of antioxidants (phenols). Compared to many other commonly consumed fruits in the United States, they have the second highest level of antioxidant activity. Perhaps more importantly, they have the highest ratio of free phenols. Free phenols are not bound to other compounds in the fruit. That allows them to be more available for absorption into the bloodstream.

Whole apples, especially with their peels, have been found to have a number of powerful antioxidant effects. The total antioxidant activity of 100 grams of whole apple is equivalent to the antioxidant effect of about 1500 mg of vitamin C. However, 100 g of apples has only about 5.7 mg of vitamin C. Clearly, the antioxidant activity of apples comes from other nutrients like quercetin, catechin, phloridzin, and chlorogenic acid.

Studies have found numerous health benefits related to the consumption of apples:

★ Apple's two types of fiber help regulate the movement of the bowels – in both directions. Both insoluble fiber and soluble fiber (pectin, found primarily in the skins) help relieve constipation. The insoluble fiber works like roughage, sweeping debris from the digestive tract. Pectin acts as a stool softener, drawing water into the stool, increasing stool bulk, and making it easier to pass. On the other hand, because pectin firms up an excessively loose stool, it's also used to treat diarrhea.
★ Both soluble and insoluble fibers in apples have cancer-protective activity since they relieve constipation and send potentially toxic substances out with the stools. Pectin grabs toxins (heavy metals like lead and mercury), and flushes them out of the body.
★ Researchers found a positive relationship between apple consumption and lung functioning, showing lower incidence of asthma and reduced risk of smokers developing chronic obstructive pulmonary disease (COPD).
★ Quercetin (a flavinoid or pigment which gives apples their color) from apples has shown in studies to inhibit growth of cancer cells in the lungs, breast, prostate, liver, and colon.
★ British researchers found that ½ to 1 liter of apple, grapefruit, or orange juice daily, increased urinary pH value and citric acid excretion. These factor significantly decrease the risk of forming calcium oxalate kidney stones.
★ Finnish epidemiologists (scientists who study the effects of substances on large populations) concluded that high consumption of flavonoids and fiber from apples, tea, onions, and broccoli were directly associated with the lowest risk for coronary disease mortality and thrombic stroke. Again, apples were featured as the most closely associated with these benefits.
★ Animal studies show that apples lower LDL ("bad") cholesterol. At the same time, they raise beneficial HDL cholesterol. The laboratory animals studied produced less cholesterol. They also excreted more cholesterol in their feces when fed apples, pears and peaches. Apples, however, had the greatest cholesterol-lowering effect.
★ Daily consumption of quercetin from apples and cloudy apple juice may help reduce the damage caused by the "bad” type of cholesterol and protect against heart disease by slowing the oxidation process involved in the build-up of arterial plaque.
★ The two types of fiber in apples provide a double whammy on cholesterol. Insoluble fiber latches onto LDL cholesterol in the digestive tract, sweeping it out of the body. Its soluble fiber (pectin) reduces the amount of LDL cholesterol produced in the liver.
★ Apples’ antioxidants protect VLDL and LDL ("bad") cholesterol from oxidation. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!
★ Apples derive most of their natural sweetness from fructose (not the same as in high fructose corn sweetener). Natural fructose is a simple sugar, but one which is broken down slowly. This property, especially when combined with apples' hefty dose of fiber, helps to keep blood sugar levels stable for type 2 diabetics.
★ Phenols in the skin of certain cultivars of apples (Braeburns fared better than Granny Smiths) may provide a hefty dose of UV-B protection.

Choose organically grown apples whenever possible. Most of the apple's fiber is contained in its skin. The skin also stores the majority of its quercitin. Unfortunately, conventionally grown apples contain pesticide residues which accumulate in apple skin. Petroleum-based waxes, used to keep the apples looking fresh, also add toxic residues. Peeling apples results in the loss of flavonoids and most of its valuable fiber. Purchasing organic apples allows you to eat the whole apple without throwing away a major portion of its nutrition.

Eat the whole fruit instead of simply drinking apple juice, eating peel-free applesauce or taking fiber supplements. Single nutrients are not found in whole, natural foods. There is a beneficial synergy between the many healthful compounds found in apples. They act in together for your greater benefit. The complete system, designed by God, is the source of their effectiveness in promoting health.

★ When researchers put together a mixture containing only the currently identified bioactive compounds in apple juice (chemicals like proanthocyanidins and quercetin). The chemical mixture was ineffective in inhibiting the growth of colon cancer cells.
★ Quercitin, one of the most important antioxidant flavonoids in apples, was tested by itself in laboratory animals. It had no protective effect.
★ Apple flesh and apple juice were tested separately. They provided less than a tenth the benefit of the whole apple.
★ A combination of apple pectin and apple phenols lowered cholesterol and triglycerides to a much greater extent than either apple pectin or phenols alone in recent studies.

A review study looks at the results of many other studies. One such study published in Nutrition Journal analyzed 85 studies. Apples appeared most consistently linked to reduced risk of cancer, heart disease, asthma, and type 2 diabetes as compared to other fruits and vegetables. Eating apples was also associated with increased lung function and increased weight loss.

Apples' protective effects against free radical damage to cholesterol reach their peak at three hours following apple consumption and drop off after 24 hours, providing yet another good reason to eat a whole fresh apple a day. In many studies, apples worked in a dose-dependent manner: the more apples eaten, the more protection. So add an apple (or two, or even three) to your daily regimen and reap the benefits.

Increase in Organic Crops Would Help the World Food Supply

Over a year ago, researchers presented a solution for world hunger: a switch of even half of North America's and Europe's farming regions to organic methods could produce enough food to feed the current world's population. This shift has the added benefit of improving the environment. Talk about an amazing insight!

We, who have encouraged consumption of organics for years are not surprised by this revelation. Yet, who is listening? When will we see the shift made? Don't hold your breath.

An article in USA Today last May reported on the UN presentation. With all the concern over food shortages and world hunger, how far has anyone progressed on this initiative?

One study, by the University of Michigan, found that a global shift to organic agriculture would yield at least 2,641 kilocalories per person per day and as many as 4,381 kilocalories per person per day. The world's current farmers' production yields 2,786 kilocalories per person each day.

Of course, the other side of the coin, as we have seen in the Myanmar debacle, is the political powers-that-be. It is amazing how fingers point at this small country, but as we look at our own country's handling of natural disasters over the past several years, can we say that the politicians handled them in everyone's best interest?

I also have a hard time believing that such a small country contributes significantly enough to the world rice market that rice prices have quintupled in the past couple of months.

"World rice production in 2007 was approximately 645 million tons. At least 114 countries grow rice and more than 50 have an annual production of 100,000 tons or more. Asian farmers produce about 90% of the total, with two countries, China and India, growing more than half the total crop." (http://www.irri.org/science/ricestat/)

A chart of rice production by country from that same site shows Myanmar contributing only 4 percent of the production from Asia. Asia does indeed provide ninety percent of the world's rice. I imagine a good portion of rice is also consumed on that continent. The chart also shows that world wide production of rice has doubled in the last 35 years, ((http://www.irri.org/science/ricestat/pd...) .