Should you put protein into your smoothie?

There are a few smoothie camps in our modern times: the vegan/ vegetarian purists, the gym going protein lovers and the “not too sure about this but it looks like a good idea” group of inbetweeners.
Irrespective of your position, putting protein into your morning smoothie could be a beneficial way of starting your day.
Here is why:

Protein is an essential building block
Protein is used for so much more than just the obvious muscle building.
It is needed for repair, to construct essential parts of the immune system, detoxification (YES PROTEIN IS NEEDED FOR DETOXIFICATION), to make certain hormones, for carriers (these are used for transport in the body i.e. to carry oxygen in blood) and for enzymes that allow us to break down our food.
As you can see, almost every essential process in our body involves protein.

Protein will keep you fuller for longer
The average smoothie of fruits and vegetables is pretty easily broken down by the digestive system. In fact, carbohydrates are digested the quickest out of any food group, followed by protein then fats.
Here is the clever part: when you add protein to your smoothie, the whole thing is broken down at a slower rate. So instead of the smoothie powering you for a matter of half an hour, it may keep you full for several hours.

BUT - not all protein sources are created equal
Protein is broken down into smaller molecules before we can use them, known as amino acids. There are 20 amino acids, 9 of which are essential (meaning they can only be obtained from food), the other 11 are conditionally non-essential or non-essential (meaning we can generally manufacture them in the body dependant on the state of your health).
Protein derived from plants rarely contain all of the essential amino acids. One exception to this is sprouted rice protein which contains all essential amino acids, albeit some in only small quantities.
To get the full amino acid range at the correct level, animal sources are the most optimum i.e. whey protein.

Word of warning
Whilst there is a benefit to adding protein to your morning smoothie, do pay attention to what else is in your protein product.
A good natural organic whey or rice protein may be great but if it is mixed with a bunch of chemicals you cannot pronounce then you may as well avoid it. Sugar is also commonly mixed into protein powders and we all know that's not such a healthy ingredient.
The moral of the story is: don't buy cheap protein, go with an organic source and check the list of ingredients.

My favourite proteins*:
I'm a longstanding fan of The Organic Protein Co's Organic Whey. It is affordable, pure and contains no added ingredients.
For a flavoured whey protein, Nutristrength's Vanilla Whey has been a recent discovery. This option is more costly but you are paying for quality. As an added bonus it turns your morning smoothie into what tastes like dessert and who wouldn't want to start their day with pudding.

*please note I am not affiliated with either of these companies. Having tried a few proteins in my time, I am listing these as genuine options and have not been bribed by these guys.

Check out the next post for a delicious raspberry protein smoothie recipe.




 

 

Sumac and cumin spiced lamb

This is the kind of simple, meat and potatoes dish that I tend to revisit whenever I need a fuss free yet fulfilling supper. It can easily be altered according to what vegetables you may have hanging around in your fridge and needs little attention in terms of cooking.
Aside from the sumac, which can be purchased from most supermarkets or middle Eastern stores, the recipe uses standard spices. The fresh coriander can be substituted with parsley if coriander isn't to your taste.

Ingredients to feed 2:
300g lamb or mutton mince
350g new potatoes, large pieces cut into quarters
1 medium onion, finely chopped
1 large clove of garlic, finely chopped
a large handful of leafy greens such as spinach, swiss chard or kale
1 carrot, shaved with a peeler or very finely chopped
A small bunch of fresh coriander, leaves picked and stalks finely chopped
1 teaspoon of cumin
1 teaspoon of sumac plus extra for sprinkling
1/2 teaspoon of turmeric
1/4 teaspoon chilli flakes
sea salt & black pepper
Creme fraiche to serve
 

Method:
Cover the potatoes with enough water to top them by an inch. Bring it to boil and cook for 20 mins until tender. Drain and set aside.
Chop the vegetables whilst the potatoes are cooking.
Put a frying pan on a medium heat and brown the lamb mince with the onions (5 mins approximately). There is no need for oil as the lamb has plenty of fat in it.
To remove some of the fat, take the frying pan off the heat once the meat is cooked, tilt the pan and push the meat to the top of it. The fat will drain to the bottom and you can spoon it off. This part is optional, although I do tend to remove around 1-2 tablespoons of the fat.
Put the frying pan back on the medium heat, add the garlic, cumin, coriander stalks, sumac, chilli, turmeric and season well with salt and pepper. Cook for 2-3 minutes.
Add your vegetables and cook for another couple of minutes.
Add the potatoes, stir well and cook for another minute or two. Check the seasoning and season to your taste.
Divide the lamb & potatoes between two plates, sprinkle some sumac and fresh coriander leaves and put a dollop of creme fraiche on top.

Could you have low stomach acid?

Low stomach acid is more common than you think. Tell tale signs include frequent colds and infections, fatigue and digestive problems such as bloating, constipation and gas.
How can you spot the signs and what can you do about it?

What is it?
As the name suggests, stomach acid is acid that resides in your stomach.
It is particularly corrosive stuff with two main functions: to break down food and to kill any bacteria that you may have ingested.

Signs of low stomach acid
The signs of low stomach acid are correlated with either the improper breakdown of food or the incomplete execution of ingested bacteria.
Digestive issues including bloating, gas, constipation and diarrhoea may occur.
Since food is not broken down completely, we are unable to absorbs many of the essential nutrients required for health. Nutrient deficiencies have a knock on effect on energy so fatigue may also be experienced. 
In addition, the extra bacteria, parasites and viruses that would've ordinarily been killed off by the acidic environment of the stomach survive and travel further down the gut where they can add to digestive discomfort. Not to mention the increased frequency of infections, colds and lower immunity that they also bring.
Low iron levels, allergies and reflux are also linked with low stomach acid.

What causes it? 
Stress: stress is one of the main offenders when it comes to improper digestion. Whilst stressed, digestion and stomach acid are suppressed
Age: stomach acid lowers naturally from the age of 40 onwards
Over-exercising: exercising too much is a major stressor. Whilst keeping fit is important, recovery is also essential
Mineral imbalance & lack of Vitamin C: minerals, especially sodium (salt) as well as vitamin C are required to make stomach acid
Allergies: those with allergies have a higher incidence of allergies, including asthma

Test your stomach acid:
The baking soda burp test is a simple at home method that may be used as an indicative of stomach acid levels.
Here is what to do:
Combine 1/4 teaspoon bicarbonate of soda with 100 - 150ml of water.
Drink this fluid before any food is consumed (ideally in the morning).
Time when you burp.
If you burp within the first 3 minutes your stomach acid levels may be sufficient. If you don't burp then your stomach acid levels are suboptimal.


What can you do about it?

Chew food thoroughly: if you stomach acid is suboptimal then this part is crucial. Chewing your food properly means there is less breaking down to be done further down the digestive tract.
Start your day with hot water and lemon: lemon is naturally acidic and since you need stomach acid to make stomach acid, drinking hot water and lemon is a great way to gently boost stomach acid levels
Don't eat on the go: see the note above re stress and digestion
Sip water with a teaspoon of apple cider vinegar with protein rich meals: similar to lemon, apple cider vinegar may help to boost stomach acid levels
Address your stress: stress and good digestion are polar opposites. Make time to destress, meditate, go for long walks or whatever it may take for you to chill

 


 

Middle Eastern turkey meatballs

Turkey is a lean and thrifty protein source. For this recipe, I combined minced turkey breast with the warming Middle Eastern spices of ground coriander and cumin. 
The end result is these flavoursome and succulent turkey meatballs, served with couscous and lemon black kale.
A satisfying supper that is high in nutrients.

Ingredients  - Serves 4

For the turkey meatballs:
500g turkey breast mince
1 onion (180g), very finely chopped
2 cloves of garlic, crushed
large handful of parsley leaves (5g), finely chopped
1 large tomato (150g), finely chopped
1 1/2 teaspoons of ground coriander
1 teaspoon of cumin seeds
1/2 teaspoon sea salt
freshly ground black pepper
1 tablespoon of oil for cooking (rapeseed is ideal)

For the couscous:
160g couscous
4x spring onions, sliced
large handful of parsley, finely chopped
sea salt and pepper to taste
water
olive oil for drizzling

For the lemon kale
1 pack of black kale (calvo nero), 200g
juice of 1 lemon
sea salt & pepper to taste

Method:
To make the meatballs, combine all of the ingredients (apart from the oil) in a large bowl. Mix it well by kneading it with your hands until well combined.
Shape into meatballs.
Heat the oil in a frying pan on a medium heat. 
Fry the meatballs for 5 minutes on one side, turn over then press them down and fry for another 5 minutes. This makes the shape akin to a mini burger but it does ensure that the meat is throughly cooked.
Keep them warm until you make the couscous and kale (I did this by putting the meatballs in a bowl and popping them in the oven on a low heat).
Put the couscous with a pinch of salt and pepper in a large bowl, pour over enough boiling water to cover the couscous by an inch. Cover and let it stand for 5 minutes.
Fluff it up with a fork, add the spring onions and parsley, drizzle with olive oil and stir well to combine.
For the kale, tear the leaves into small chunks, discarding the main stem. Put the kale in a large bowl, season well with salt and pepper and squeeze over the lemon juice. Massage the lemon juice into the kale for 5 minutes or so until the leaves have broken down. You should end up with roughly half the volume that you started with.
Divide the couscous, kale and meatballs between four plates and serve.