Bio-Diversity & Smoothie Formula

After 38 hours of travel we made it back to Fernie from Thailand. Does it take 38 hours? No, no it doesn’t but after having five months of travel go pretty smoothly there is bound to be some hick-ups. All I will mention is that at the start of our trip we went to the wrong airport in Bangkok- delaying us another 24 hours on top of that.  It made landing in Cranbrook and getting to Fernie so exciting and worth every mile travelled. Going from the intense heat (35-40°C) and lush vegetation of Thailand to the fresh bite of mountain air was easier than we thought.  We are truly fortunate to live in this valley and country with fresh air that smells so good it feels like you are drinking in nutrients with each breath. And although the vegetation is so different we live in an incredible jungle-gym of mountains, valleys and forests.

Despite the easy transition of climate I was very much jetlagged, once adjusted to the time- I was back in the kitchen and making all the things I missed while away.  After all the family staple dishes, each morning I naturally gravitated back to the smoothie.  Truly one of the best ways to get nutrient diversity of foods is the trusty smoothie. Yes, I know – all we needed is another smoothie article in the universe. You might be sick of the nutritionist approved foodie blogs about smoothies, but I have to say being away from Canada, this was one of the things I missed the most. I have to admit, my smoothies don’t look pretty at all -nothing like the colorful pictures.  In fact, my smoothies look like swamp water, cement or brown gloop depending on what I use.  For example blueberries are a tasty ingredient then add spinach, and voila, a brown smoothie (so for any picky eaters out there drink out of coloured cups).

The difference between this smoothie article and most others is what they all fail to mention.  The most important or crucial thing to remember is to change your ingredients often.  This really goes for everything you eat!  Did you know there are around 7500 tomato varieties grown around the world, and yet most of us eat only what is available at our closest grocery store. On average an American is eating fewer plant species a year – roughly 30 species a year compared to our hunter gatherer ancestors that ate substantially more. Remember that a plant species includes a variety of plants. For example kale and cauliflower are of the same plant species.

What to do then? Try. New. Things. Always change up your leafy greens, forage, go to farmers markets, eat a vegetable you have never had before, shop around, find different ingredients and get inspired to try odd combinations like spirulina and pineapple or medicinal mushrooms and chocolate, add some nut butter and YUM!

Smoothies are a quick, easy, nutrient packed-punch to start your day or fuel you for a Fernie adventure.  When you are making a smoothie into a meal, think about balance.  To ensure balance, always have at least one item from each macronutrient; Carbohydrates, Fats and Proteins.  Without balance you can become hungry before your next meal, have a blood sugar spike and crash or just not feel full or satisfied.

Carbohydrates: fruits, vegetables, juices, coconut water

Fats: chia seeds, flax seeds, hemp seeds, avocado, coconut milk, nut milks (almond milk), nut or seed butters (peanut or almond butter)

Proteins: Hemp seeds (1 Tbsp=5g protein), protein powders (organic whey & plant based proteins), spirulina & chlorella (blue green algae high in chlorophyll, protein and micronutrients)

Make it green: spinach, kale, collards, beet greens, dandelion greens (forage!), parsley, mint, fennel, romaine, green cabbage, pea shoots, sunflower sprouts

Optional: nutrient dense superfoods, spices (cinnamon & turmeric), herbs, cacao powder, goji berries, dark leafy greens, cold tea, medicinal mushrooms, bee pollen, etc.

Tools/Best Blenders: The Cadillac of all blenders is the Vitamix or the Belndtec, by far the best for constancy.  More affordable and still awesome is the Nutri-bullet. 

Everybody has their own smoothie recipe it’s very personal to your own palate.  There are lots of recipes out there, but mostly it’s whatever is in season or what you have in the fridge or freezer. To start you off, here is a good guide. Now go get creative!

Find this and other great articles in the Fernie Fix Magazine!

Smoothie Formula

  • 1-2 cups liquid (H20, herbal tea, nut or seed milk, coconut water)
  • ½-1 cup fruits (or vegetables)
  • 1 serving of protein
  • 1-2 servings of fat
  • 1-2 cups greens
  • Optional superfoods

Place all ingredients in blender and blend until smooth.

Tip: Place your greens in first then pour the liquids, this way they will blend in nicely.