Nutritious green smoothie

This nutritious green smoothie is particularly good for those suffering from insulin resistance. It is low in sugars and the avocado supplies the good fats that give satiety to your meals; you will not be famished at 11 o'clock, and reaching for a candy-bar and cola. 

Nutritious green smoothie.


  1. A handful of young dark-green veggies like spinach and kale.
  2. 1 cup of kefir or coconut milk.
  3. 1/2 tsp natural honey.
  4. 1/2 avocado.
  5. 1/4 banana.
  6. A few drops of lime or lemon juice to give your smoothie a little pungency.
  7. An optional extra is half a teaspoon of freshly-ground flaxseed.
  • Wash the greens thoroughly checking for snails and frogs.
  • Drop all the ingredients into a tall container and whizz with a stick blender.
  • Bob's your uncle; what could be easier?

Dark-green leafy vegetables

Frog in my salad.

There is heaps of strong scientific evidence that we should all be eating far more dark-green leafy vegetables. For the lutein alone, I enjoy them; those who refuse to eat Popeye Food are highly likely to get macular degeneration and cataracts.

They also cured me once and for all of a very stubborn and lazy colon; now a BM is an easy two-minute affair.

Another of these essential phytochemicals is kaempferol; it has many proven benefits including prevention of malignant tumours.

It is a great concern of mine that doctors in general place so much stress on screenings, knowing we are going to get these diseases, instead of the heaps of evidence on how to prevent them.

Did you spot the frog? Incidentally I'm not shocked or anxious when I find creepie-crawlies in the ingredients I am preparing; they are the proof that food hasn't been sprayed with toxic poisons. I am far more neurotic about the things I am unable to see.

The corner of a leaf of spinach that has been chewed by a locust doesn't bother me in the slightest; it is like the king's taster.


There is so much research coming out now on the importance of a broad spectrum of bugs in the intestine; it's known as the normal flora, or microbiome if you want to be fancy.

You can take expensive probiotics that will almost certainly provide no more than 4 to 6 different friendly bacteria, or make your own kefir which will provide over 30. It takes about five minutes and having acquired the starter costs only that of a cup of milk.

It is incidentally also the best natural source of absorbable calcium.

Natural honey is quite difficult to find; you will have to locate a local beekeeper most likely. Much of the stuff on supermarket shelves today is adulterated with high-fructose corn syrup.

Rich in local pollens it has a surprisingly low glycemic load; it will not give you a blood-sugar surge, but stick to half a teaspoon. It will help with any hayfever too. 

Even as a beekeeper myself, I restrict myself to about three teaspoons per day. It is after all a simple carbohydrate; that sweet tooth, like the wisdoms needs to be pulled.

Fat in our food remains controversial but increasingly the evidence is fingering the refined carbs as the source of our obesity; the colas, bagels and energy bars.

There is overall agreement amongst scientists however that the fruit fats from the avocado and olive are supremely good for us; you don't need to hold back.


Bananas too get bad press for various reasons. However they have a surprisingly low glycemic index of 51, and have much the same amount of starch as other fruit such as an apple or pear; they all have around 25 g of carb.

Having said that most of us eat far too much carbohydrate; I recommend less than 150 grams per day, and much less if you are obese or diabetic.

So our nutritious green smoothie gets only 1/4 banana per person. That will then seriously reduce the glycemic load.

Smoothies must have banana.


Flaxseed is dynamite stuff; rich in fibre, omega-3 fatty acids and lignans[1] but you must grind it yourself. It is a powerful antioxidant and spoils very quickly once the shell has been cracked.

Grinding flaxseed is a cinch. All you need is one of those very inexpensive blenders for your herbs and spices. If you get a touch of cumin in your nutritious green smoothie it will only add to the richness and flavour.

Never eat whole flax or sesame seed by the way; they are not digested and may get stuck in diverticuli. Every home should have one of these blenders.

Flaxseed grinder.

Natural honey

Honey is one of the most adulterated foods in the world. Unscrupulous companies incorporate high fructose corn syrup which is dreadful stuff.

Think about keeping a few hives in your garden; then you must start looking out for swarming bees.

The only other way to be sure of natural honey is to find a small local beekeeper who can assure you he doesn't mess with it. If at all possible try and get it yourself straight from the bottling tank.


Choline is one of the B-vitamins that are so important and the average American is eating less than half the required amount. Green leafy vegetables are a great source. Think about adding half a dozen chickpeas to your nutritious green smoothie to make it better still.

That will provide satiety, the feeling of fullness, so you won't be feeling the need to reach for a cola or candy bar at 11am.

These are the choline food sources. It really is astonishing that we are not getting enough according to levels in the blood.

Nutritious green smoothie

This nutritious green smoothie can be made in a jiffy. And absolutely avoid the various sharks trying to palm their powders off on you.

Real food doesn't need these additives; your smoothie is already a powerhouse of fibre, resistant starch and protein, not to mention the nutritious fats and phytochemicals. It is dynamite.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

  1. Flaxseed and lignans @ Oncology Nutrition.

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