Healthy & Gluten Free

Author:           Updated December 1, 2018
Categories: Smoothies    

Homemade smoothies are a delicious and nutritious way to add more fruits and veggies to your diet. Smoothies leave in all the good for you fibre, which is needed when you cut out breads, especially if you've used breads as your main source of fibre in the past.

Strawberry, blackberry and peach fruit smoothie in a tall glass with a fresh strawberry and blackberry garnish
Image by: Thora Toft

Prep time: 10 minutes      Makes: 1 to 2 servings      Difficulty: Easy

Avoid all commercial juices. Most of them are actually cooked, so won't qualify as raw food at all. Also, many are actually not even remotely fresh, and can be as old as a year old. The manufacturers are also allowed to use flavorings in these juices that do not need to be listed on the label.

Gluten free Dairy free Egg free Vegan option

Use organic or farm fresh organic fruit.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Strawberries are listed as #1 on the EWG "Dirty Dozen" list (2018). They should be purchased as organic.

Raspberries are not on the EWG "Clean 15" list (2018). They rank 23rd out of 48 for contamination. They should be purchased as organic.

Blackberries have not been tested by the EPA for pesticide residue. Raspberries have been tested, and they are midway between the least and most residue contamination. Raspberries rank 23rd. Since organic produce for other fruits and vegetables have consistently had less residue, you should buy only organic blackberries.

Blueberries are not on the EWG "Clean 15" list (2018). They rank 16th out of 48 for contamination. They should be purchased as organic.

Peaches are listed as #6 on the EWG "Dirty Dozen" list (2018). They should be purchased as organic.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

You want to look for a fresh organic coconut, that still contains liquid inside of it.

Canned, boxed or packaged coconut water is not suitable. It is a cooked product, which degrades many of the benefits of drinking coconut water. Coconut milk also is NOT the same as coconut water. Coconut water looks almost like water, with just a hint of cloudiness, and varying degrees of sweetness and coconut taste.

Only if you absolutely cannot get fresh coconuts would this be a suitable occasional item to use. If you do buy it, be certain it contains nothing besides organic coconut water. Many of the additives in beverages cause digestive problems.

Buying organic reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

Check out this article on the benefits of organic:

You want to find raw, unfiltered honey. It has many nutritional benefits over pasteurized and filtered honey.

The best place to buy it is directly from the bee farmers, either at their farm or at a farmer’s market. Sometimes smaller health food stores may carry it. There's limited regulations on the word raw, so often store bought raw honey won't actually be raw. You can hunt for a farmer who is located next to organic land or wild land, and it will be the least contaminated.

Raw unfiltered honey will not be crystal clear. It should be crystal like, and have small or tiny "floaties." These floaties are bee pollen, honeycomb bits, propolis, and even broken bee wing fragments. Some farmers will have some light filtering, which will be simply a course sieve. This will remove the wings, but leave in the smaller bits of pollen and propolis.

Over time, raw honey will solidify. You don't want it filtered, or heated, or treated, which completely removes any benefits of honey.

For additional reading on raw and unfiltered honey, check out these 3 articles:

All dried fruit should be organic, labeled gluten free, unsweetened, unsulfured and contain no other ingredients or additives.

You want to purchase organic, unsweetened dates, labeled gluten free, without sulfur, and no other additives. If it does not contain sulfur it will actually need to state that, as sulfur is not always required to be on the label. It should only contain the dried fruit. These are readily available in stores that carry organic products.

Buying organic reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

Check out this article on the benefits of organic:

You can make Homemade Date Sugar here, on our site, that is gluten and additive free.

If you're going to buy date sugar, you want to find date sugar made from unsulfured, organically grown dates, labeled gluten free, with no additional additives.

This is actually just roasted, ground dates. Since it's a whole food, and contains much more than just sugar, such as the original fiber, it does not dissolve. This makes it not suitable when the recipe requires the sugar to dissolve, but can still be used for many things that you want sweet. Read the label to ensure it contains no additional ingredients.

Buying organic reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

Check out these 2 articles. The first one has more about date sugar, and more tips on how to use it, and make it. The second one is an article on the benefits of organic:

You want to buy organic stevia. It comes in a variety of suitable forms, and a variety of non suitable forms.

This is a plant that has a natural sweetness about 100 to 300 times as sweet as sugar. The chemical make up of this plant is actually different, so the sweetness does not actually come from a sugar type of molecule, thus it has none of the effects of sugar, such as being a load on the insulin system in your body.

Fresh leaf - The best form to use would be to use the fresh leaf, and chop it very fine, and add to your dishes. Since it's green, it can take a bit getting used to. A trick I used when I first started using fresh stevia was to just think of it like mint.

Dried leaf - You can also buy it as a dried herb. This also can be used chopped fine and added to food. You can place it in the liquid part of your dish for a couple hours, and the sweetness will enter into the dish.

You can also brew it like coffee, and make "sweet" water, that you can then add to dishes.

Concentrated liquid or powder - NO FILLERS - You can also buy it as an extremely concentrated pure liquid or superfine powder. You need to be VERY careful when you buy this, as you want pure liquid or powder extract. You DO NOT want to buy the new versions that have recently hit the market that are loaded with all kinds of fillers, additives and sugars.

Since stevia in it's natural form takes up a ton less space than sugar, you will need to adjust how you cook. The "cup for cup" new products out there are a toxic mess. Don't buy those, as most of the fillers and additives will cause varying degrees of stomach upset. And the ones with sugar as fillers are just plain stupid. The point of using stevia is to stop using sugar.

Give yourself at least a couple weeks to get used to it if you don't like the taste. For those who are new to stevia, lemon (and other citrus fruits) are a good mask to the slightly different flavor of stevia. This is such a great sugar replacement, that it really will be worth the effort to get used to it.

To get your family and kids used to it, if they whine about it, then mix it 25% of the recommended amount of stevia, with 75% of the amount you would normally use of sugar or honey, and then transition over a couple weeks to fully using stevia. They also will get used to the taste. 1/32 of a teaspoon of powdered stevia (no fillers!) is equivalent to 2 tablespoons of sugar or honey.

Check out this list of articles about stevia:

Ingredients:
Sliced fresh fruit
Cut up mixed fruit on a plate
Image by: Thora Toft
Large handful Fresh berries - use one or more of strawberries, raspberries, blackberries, blueberries, etc.
1 Fresh peach, chopped
 
Optional Ingredients:
Strawberry and Peach Smoothie
Strawberry and peach smoothie in a glass with a strawberry garnish
Image by: Thora Toft
  Fresh coconut water, or water
1 to 2 tablespoons Honey (raw, unfiltered)
OR    
1 to 2 tablespoons Whole dates, chopped and soaked
OR    
1 to 2 tablespoons Date Sugar
OR    
1/8 to 1/4 teaspoon Pure stevia liquid or pure powder (* see Shopping Tips section above to find out the right form to use)
Directions:
Raspberry and Peach Smoothie
Raspberry and peach smoothie with a fresh raspberry garnish
Image by: Explorer Bob
  1. Add all to a blender. Blend. If you want it more liquidy, then add fresh coconut water if you can get it (straight from a fresh coconut), or water.
  2. Add some ice if desired, and serve with a big straw or a spoon. Delicious and simple!
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Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.