Q. I have a juicer and a blender, Which should I use to get the most nutrient benefit from my fruits and veggies?
A. There are benefits with both however, my quick answer is definitely going to be making a smoothie in your blender! Here's a quick rundown of juicing vs. smoothies pros and cons.
JUICING
Cons:
- Requires a juicer machine which tend to be expensive and labour intensive to clean.
- Removes pulp and most fiber which is needed to help feel full longer and provides many health benefits.
- During the juicing process, the rotary blades heat up the fruits and veggies which can denature vitamins and minerals.
Pros:
- With the insoluble fiber removed, the body can absorb the nutrients more efficiently
- Because the body can absorb the nutrients more rapidly, juicing provides a rapid energy boost.
- Not as filling as a smoothie, which makes an excellent choice preworkout.
Tip:
To get maximum nutrient absorption, drink juice on an empty stomach or about an hour before a meal.
SMOOTHIES
Cons:
- Prepared using a blender. A good quality blender is needed... I recommend the "Ninja" which has multiple blades at upper and lower levels.
- Because the blades need to emulsify the fruits and veggies into a liquid, the fruits and veggies may heat up which may destroy some nutrients. This can be avoided by adding ice to the smoothie before blending.
- Can be high calorie and filling
Pros:
- Fiber is kept in tact which provides multiple health benefits (I have written a few blogs on the benefits of fiber!).
- Skin is left in the smoothie on most fruits and veggies which increases phytonutrients.
- Can be used in place of a meal because consume all the vitamins, minerals, fiber, fats, carbs and fats from the foods you blend.
- Helps avoid insulin spikes juicing can cause allowing for sustained energy.
- Regulates blood sugar levels
- Prepared in a blender which is easier to clean and quicker to prepare a smoothie.
Tip:
I like to add frozen fruit to my smoothies to prevent the fruits and veggies from heating up (cooking) while I blend.
I also like to add a tablespoon of coconut oil, flax and chia seed to increase nutrient intake.
TWO OF MY FAVOURITE SMOOTHIES
RAINFOREST SMOOTHIE
Ingredients:
1 cup baby spinach
1 banana
1/2 cup orange juice
handful frozen fruit - strawberries, mango, blue berries etc.
1/2 cup coconut
1 tablespoon coconut oil
FRUIT AND YOGURT SMOOTHIE
Ingredients
1 banana
small handful frozen strawberries
small handful frozen blueberries
5 oz Greek yogurt
2 oz orange juice
tablespoon coconut oil
ice
Blending:
Put the liquid in the blender first followed by the frozen fruit and then dry ingredients.
Blend ingredients together while slowly adding the coconut oil.
Blend until desired consistency is achieved.
As mentioned earlier, I like to add a tablespoon of flax/chia seed mix when blending along with coconut oil. I like to put the smoothie in a glass mason jar with ice and put a lid on it. It stays cold all morning and is great to sip all morning or afternoon! *There are many more smoothie and juicing recipes listed FREE online! Check them out and let me know if you find any good ones!!