3 Ingredient Vitality Smoothie

This is the kind of food to go for after you have been sick. After a spell of nausea or food poisoning, a wicked hangover or even just an energy depleting virus or really intense workout, we need sustenance that is easy to digest, absorb and use. When I was little this meant saltine crackers and gingerale but I wanted a more nutrient dense and chemical free option to aid in recovery. This is easy on sore tummies and it does wonders to help get one back to regular speed quickly. Once we are already dehydrated, drinking water can make us feel instantly worse but some studies, and my own empirical research has shown that coconut water helps to rehydrate without any negative symptoms like increased nausea.

Coconut water is the clear liquid from inside of coconuts, it has similar electrolyte balance to blood plasma, and is absorbed well by the body. Pertaining to human nutrition, electrolytes are minerals that we need in larger concentrations (calcium, potassium, sodium, chloride, magnesium, phosphorus) for several functions in the body including muscle contraction and maintaining fluid balance, blood pressure and blood pH. Coconut water also contains sugars, the amounts differ according to age and type of coconut but in general they sugars are 50% glucose, 35% sucrose (broken down into around 50% glucose and 50% fructose) and 15% fructose. Carbohydrates are made from different sized chains of sugars, some very long and some quite small. To be used by the body they have to be broken down all the way into one of the single, simple sugars- glucose, fructose or galactose. When the carbohydrates consumed are already primarily made up of simple sugars they act easily and quickly in the body, requiring less work to provide a high, and fast, return on investment. When we are just sitting around not expending much energy this can mean a large spike in blood sugar followed by an energy crash and excess energy stored as body fat, but when we need to rebuild energy quickly simple carbs from good, natural sources are the way to go.

Coconut water also contains vitamin C, several B vitamins, antioxidants, phytonutrients and enzymes, all which help the body recover from less than peak health. Fresh coconut water is sterile and the best possible option for nutrient content. Several of the canned versions have been heated to very high heats (which destroys some of the nutrients) and they have additives, some even have low quality juices added in. While they still contain electrolytes and simple sugars they are an inferior product, and I find that they do not taste as delicious. For convenience, most healthfood stores and some grocery stores have raw, unpasteurized bottled coconut water in the freezer section. Without processing it does not have a long shelf life but will stay intact in the freezer for a year or so. Or, on a day when you are feeling pretty strong you can cut open a young coconut (available at most produce stands and sections in grocery stores) with a large knife. If this doesn’t work I like to use a thick nail and hammer and break the shell at the top and drain the water then smash a few pieces in until the hole on the top is big enough to get a spoon into, it doesn’t look as pretty but it works. From there you can freeze the water and use the white meat along the inside of the shell for decadent smoothies.
I always like to use around one cup of frozen mango and sometimes add in a banana too, to make it extra thick and creamy and add in some more potassium (a mineral and important electrolyte) and vitamins. Just one cup of mango has around 3/4 of the amount of vitamin C and 1/4 of the amount of vitamin A needed for the day, along with several antioxidants and enzymes. Though you can use any fruits that you have around that you find easy to digest. Generally the softer fruits like mangoes and bananas are better for this than crisper fruits like apples. Using frozen ones make for a thick and cold smoothie but ice can be added in for the same effect if you use fresh fruit.