I’m following the Wahls Protocol at the moment, a primarily dietary approach to treating intractable auto-immune problems. The basis of the protocol is the need to have about 12 servings of vegetables and berries a day and lots of healthy oils and no grains. That’s a lot of vegetables, especially for someone like me who has only ever managed to force myself to eat at best 2 servings a day in the past. There’s a lot to this protocol and it’s not for the faint hearted, but if it works it’s worth it.
Anyway back to the vegetables challenge, which involves eating 3 cups of raw leafy greens a day. This is quite easy if I’m able to get access to a huge fresh salad at lunchtime, but that’s not always easy and its expensive. The House Salad from M&S is perfect but it’s £3 a go and once I add cheese and a few cherries for taste its closer to £5. Eating that much salad also takes a long time!
I needed to find a quicker, easier and cheaper everyday option and green smoothies are perfect. The one I’ve settled on goes as follows:
- cup of spinach
- A cup of mixed salad leaves
- A cup of Kale
- Strawberry protein shake, to take the edge off the bitterness, about 20g of protein
- 20g of coconut oil, in the form of MCT oil
- 20g of olive oil
- 2 table spoons of resistant starch, in the form of raw potato starch
- A desert spoon of chia seeds
- A cup of filtered water
I take this with seaweed tablets and a probiotic tablet.
All this gets blended of course but its too frothy if you just mix the whole thing at the start, so I follow this sequence:
- In the evening
- Add all the leaves to the blender, they completely fill it
- Add in half the water and blend fully
- Mix the resistant starch into the remaining water
- Add the oils, remaining water and protein shake
- Do a very quick mix, so it doesn’t get frothy
- Pour into two sealed top large cups and pop in the fridge
- In the morning give the cup a quick shake and drink
- I have the second cup for lunch
If I’m travelling I’ve found that I can freeze the cups and take them with me in a freezer bag and they are nice and cool the next morning.
Taking my fresh veg this way is cheap and incredibly quick, meaning that I can have breakfast in a couple of minutes and head out to Caffe Nero and enjoy some quiet time and a still mineral water. If I’m cycling I might also have a bar of 85% dark chocolate.
I’ve now had a green smoothie every day for 2 weeks and it’s now a solid part of my morning routine, highly recommended, if you are good at gulping down a healthy, but not that tasty drink.