No, no, honestly… It is so good, and so good for you!!!
Just sweet enough with the use of the kiwi fruits and berries, a very mild taste of bitterness – that you liver loves so much! –, and a hint of spiciness from the ginger.
But why did I write “weirdest”? There is nothing wrong with it so far, is there?
Well, because I have used (weird, but wonderful) ingredients for the very first time and not from the usual suspects list of mainstream juicers. I am feeling like a pioneer right now...
I have used grated Watermelon skin (quickly cured in Organic Apple Cider Vinegar), half an avocado stone, Black Garlic, Fresh Coriander stocks, and frozen lime.
I usually buy limes and lemons in bulk and place them in the freezer to use whenever needed, better than to see them getting quickly mouldy with the warmer weather. I also keep the rind of Organic Oranges and Pink Grapefruits, dehydrate slowly and pulverise it, so that it is easy to add to any recipe.
The rind from the lime, oranges, and Pink Grapefruit contains vitamins, mineral (e.g. Vitamin C, Vitamin A, Beta Carotene, Folate, Calcium, Magnesium, and Potassium), and Tannins, Saponins, Phytate (<1%), Oxalate (<0.5%), Limonene, and flavonoids, some of which have Antioxidants properties (e.g. Esperidin, Naringin, Nobiletin…), and are indispensable for your liver detoxifying toxins; and are also known to reduce liver and plasma Cholesterol, total Triglycerides, circulating HDL:LDL ratio, (but has no effect on hypercholesterolemic individuals, also when taken as a supplement, and requires symbiotic microflora for bioavailability); and research shows, may have cardioprotective effects in humans; and have powerful anti-inflammatory properties.1,2,3 Limonene may also be useful in preventing and treating Breast and colon cancers.4
It is important to note that pigments found in all colourful fresh produce usually have antioxidant properties, and levels are therefore dependent on the sun exposure the fruit was exposed to.
Phytate and Oxalate are known to decrease the bioavailability of some nutrients, including Calcium; however, the level of these compounds present in citrus rind is simply negligible.
Black Garlic is said to have 200 times the power of regular garlic, having been exposed to oxygen, and therefore oxidised, allowing the compounds within the Garlic to be fully activated. Rich in Sulphur it is also liver friendly, and allow for detoxification of toxins.
Watermelon skin is also receiving loads of attention in the Western part of the world, even though it has been used in South Asia for centuries, and several curry recipes include grated watermelon skin. Pickled Watermelon rind is also commonly consumed in Southern United States.
“Traditionally Citrallus lanatus [watermelon] had been reportedly used as purgative and emetic in high dose, vermifuge, demulcent, diuretic and tonic. The seed is used in the treatment of urinary tract infections, bed wetting, dropsy and renal stones, alcohol poisoning, hypertension, diabetic, diarrhoea and gonorrhoea,” write Erhirhie, EO. and Ekene, NE.5
One of the main compounds found in the skin is Citrulline (an amino acid with antioxidant and vasodilation properties),6also a precursor of Arginine (another Amino Acid with cardioprotective effects, as it is used to produce Nitric Oxide, a powerful vasodilator).7 Research shows that Citrulline from Watermelon is effectively converted to Arginine.8
Some of the compounds found in the skin, such as Saponin, Alkaloid, Hydrocyanic Acid, Phenols, Oxalate, Tannins, Phytates, known to prevent the absorption of certain nutrients are also present in very negligible concentration.9 Other Compounds, such as Flavonoids, have antioxidant and anti-inflammatory properties. Flavonoids are also present in greater levels in the seeds.9
The insoluble fibre contained within the skin also increased absorption of Iron and Zinc (successfully negating the action of Phytate).10
N.B. E. Coli may be able to multiply on the skin when stored at room temperature. Plunging the watermelon in clean water with some vinegar may be enough to destroy the bacteria. Refrigerating the fruit under 5˚c also shows to rapidly kill E. Coli.11
Kiwi fruits contain twice as much Vit. C than citrus fruits, a powerful antioxidant the body requires in large amount. Vit. C is also required for Collagen production, essential for the skin.
Beetroot contains Polyphenols, compounds that also offer antioxidant benefits. “The beetroot [juice] shot delivers a high amount of bioaccessible antioxidants and may be a cost effective and convenient method of increasing antioxidant status,” explains Peter C. Wootton-Beard and Lisa Ryan. 12
Tom Clifford, et al, adds: “Because of beetroot’s high biological activity, there are still several unexplored areas in which supplementation might confer health benefits. This includes but is not limited to; pain reduction, cognitive function, vascular function, insulin resistance, cancer and inflammation, especially in older and diseased populations.”13
Freshly juiced Beetroot can also increase endurance exercise performances, especially running, by supplying high level of Nitrates (without any of the known side effects).14
Avocado is receiving so much attention at present, and rightly so. Decades ago, the benefits of avocado were already studied: “Avocado fat is predominantly monounsaturated oleic acid, which has been shown to reduce blood levels of the low-density lipoprotein (LDL) cholesterol that contributes to atherosclerotic heart disease. Unlike polyunsaturates, oleic fatty acid consistently maintains levels of the apparently beneficial high-density lipoprotein (HDL) and may even directly reduce heart artery risks from LDLs. The avocado has additional potential heart-protective benefits in its high content of antioxidant vitamins A, C and E, high density of other nutrients, and high soluble fiber content.”15
What makes Avocados such a great food to consume regularly, is that they contain monounsaturated fatty acids (MUFA) dietary fibre, essential nutrients and phytochemicals. “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome,” concluded Victor L Fulgoni III, Mark Dreher and Adrienne J Davenport, in a study including 17,567 US adults.16
Why I love Avocado so much is that they make any smoothie so velvety and yummy.
Adding half an avocado stone provides more nutrients. See article.
Berries flood the body with even more phytochemicals known to act as powerful antioxidants. If you do not have any fresh berries, because they are no longer in season, why not add a heaped teaspoon of Açaì Berry Powder. Your body will be that much more thankful for this kind gesture.
Coriander’s benefits are unparalleled and has received the attention of hundreds of studies. “Many of healing properties of coriander can be attributed to its exceptional Phytonutrients and hence, it is often referred to as store house for bioactive compounds.” Explain Ullagaddi Rajeshwari and Bondada Andallu16
So what do you think about this weird and wonderful smoothie?
What makes this smoothie an ideal morning addition to your breakfast, is that it is low in sugar and high in fibre, therefore, keeping a near-perfect blood sugar balance. Flooding your body with highly concentrated antioxidants will negate the effects of stress, and any inflammation occurring within the body, fighting effectively Free Radicals. By also playing on Cholesterol metabolism, HDL:LDL ratio, vasodilation of blood vessels, this juice can help a useful friend in any weight loss programme, cardiovascular prevention or in naturopathic nutritional plan, and in the prevention or treatment of metabolic syndrome (including Type II diabetes, Insulin Resistance, etc.), leaky gut, and of some cancers.
Recipe (for 2 large glasses)
1 wedge of watermelon (diced with skin on)*
½ Stone of Avocado
1 Handful of Raspberries (optional)
1 Handful of Blueberries (can be replaced by a heaped Tsp Açaì Berry Powder)
¼ Frozen Lime
½ Tsp Dehydrated Citrus Rind
2 Black Garlic Cloves
1 handful Coriander stocks
1 Small beetroot (with skin on)
2 Kiwi Fruits
100 ml Filtered water (or Coconut Water, or 50 ml and 1 cube of frozen Coconut Milk)
Wash all ingredients in a bath of clean water with 1 Tbsp of Cider (per litre of water). Peel Kiwi Fruits. Peel, stone and dice Avocado and half the stone. Add to Blender jug with all other ingredients.
Blitz until smooth. Drink immediately
You can grate the Watermelon skin and store it in the fridge in an airtight container with some Organic Apple Cider Vinegar. Then pickled you can keep it for several weeks. Add to juice what you need (about 2 Tbsp) and also enjoy the benefits of Organic Apple Cider Vinegar.
1. Oluremi, OIA. Ngi, J. Andrew, IA. (2007). Phytonutrients in citrus fruit peel meal and nutritional implication for livestock production. Livestock Research for Rural Development. 19 (7), pp. 1–8. Available at: http://prairieswine.com/pdf/34399.pdf. Last accessed 9th July 2016.
2. Demonty, I. et al. (2010). The Citrus Flavonoids Hesperidin and Naringin Do Not Affect Serum Cholesterol in Moderately Hypercholesterolemic Men and Women. The Journal of Nutrition. 140 (9), pp. 1615–1620. Available at: http://jn.nutrition.org/content/140/9/1615.full.pdf+html. Last accessed: 9th July 2016.
3. Morin, B. et al. (2008). The Citrus Flavonoids Hesperetin and Nobiletin Differentially Regulate Low Density Lipoprotein Receptor Gene Transcription in HepG2 Liver Cells. The Journal of Nutrition. 138 (7), pp. 1274–1281. Availabel at: http://jn.nutrition.org/content/138/7/1274.full.pdf+html. Last accessed: 9th July 2016.
4. Hakim, IA. Harris, RB. Ritenbaugh, C. (2000). Citrus Peel Use Is Associated With Reduced Risk of Squamous Cell Carcinoma of the Skin. Nutrition and Cancer. 37 (2), pp. 161–168.
5. Erhirhie, EO. and Ekene, NE. (2014) Medicinal Values on Citrullus lanatus (Watermelon): Pharmacological Review. International Journal of Research in Pharmaceutical and Biomedical Sciences, 4 (4). pp. 1305-1312.
6. Rimandoa, AM. Perkins-Veazieb, PM. (2005). Determination of citrulline in watermelon rind. Journal of Chromatography A. 1078 (1–2), pp. 196–200.
7. WebMD. (2016). L - ARGININE. Available: http://www.webmd.com/vitamins-supplements/ingredientmono-875-l-arginine.aspx?activeingredientid=875&. Last accessed 9th July 2016.
8. Collins, JK. et al. (2007). Watermelon consumption increases plasma arginine concentrations in adults. Nutrition. 23 (3), pp. 261–266.
9. Johnson J.T. et al. (2012). Evaluation of anti-nutrient contents of watermelon Citrullus lanatus. Annals of Biological Research. 3 (11), pp. 5145–5150. Available at: https://www.researchgate.net/profile/Odey_Oko/publication/259176462_Evaluation_of_anti-nutrient_contents_of_watermelon_Citrullus_lanatus/links/0046352a1ff63bd48e000000.pd. Last accessed: 9th July 2016
10. Hayashi, K. et al. (2001). Ingestion of insoluble dietary fibre increased zinc and iron absorption and restored growth rate and zinc absorption suppressed by dietary phytate in rats. British Journal of Nutrition. 86 (.), pp. 443–451. Available at: http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN86_04%2FS0007114501002124a.pdf&code=4a15f13c436627c63592b187924f0996. Last accessed: 9th July 2016.
11. Del Rosario, BA. Beuchat, LR. (1995). Survival and Growth of Enterohemorrhagic Escherichia coli O157:H7 in Cantaloupe and Watermelon. Journal of Food Protection. 1, pp. 1–119.
12. Wootton-Beard, PC. Ryan, L. (2011). A beetroot juice shot is a significant and convenient source of bioaccessible antioxidants. Journal of Functional Foods. 3 (4), pp. 329–334.
13. Clifford, T. et al. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 7 (4), pp. 2801–2822. Available at: http://www.mdpi.com/2072-6643/7/4/2801/htm. LAst accessed: 9th July 2016.
14. Murphy, M. et al. (2012). Whole Beetroot Consumption Acutely Improves Running Performance . Journal of the Academy of Nutrition and Dietetics. 112 (4), pp. 548–552.
15. Bergh, BD. (1992). The Avocado and Human Nutrition. II. Avocados and Your Heart. Proc. of Second World Avocado Congress. . pp. 37–47. Available at: http://www.avocadosource.com/temp/OLD%20WAC%20II/WAC2_p037.htm. Last accessed 9th July 2016.
16. Fulgoni, VL. Dreher, M. Davenport, AJ. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANE. Nutrition Journal. 12 (1), pp. 2–6.
Available at: http://download.springer.com/static/pdf/44/art%253A10.1186%252F1475-2891-12-1.pdf?originUrl=http%3A%2F%2Fnutritionj.biomedcentral.com%2Farticle%2F10.1186%2F1475-2891-12-1&token2. Last accessed: 9th July 2016
16. Rajeshwari, U. Andallu, B. (2011). Medicinal benefits of coriander (Coriandrum Sativum L). Spatula DD . 1 (1), pp. 51–58. Available at: http://www.scopemed.org/fulltextpdf.php?mno=2633. Last accessed: 9th July 2016.
It is all about FOOD!!!™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients such as Minerals, Vitamins, Fat, Proteins and Carbohydrates, and their essential role the way nature intended, including their interactions on our body, and systems; nutrition; cooking processes; up-to-date listing of world news with major impact on food and consumers; comprehensive review of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin-Star trained chef, also a student in Nutrition and Naturopathy, embracing fully his passion for good food and healthy eating. He should graduate July 2016.