Ahhh the oxalate issue! This has recently been brought to my attention again so I thought I'd do a little blog on it, in defence of greens and all the zippy enzymes, hydration and nutrition they bring!

A concerned, green smoothie-loving reader recently pointed out to me an article stating that: "the vegetables used in green smoothies are almost without exception high oxalate foods.  Over time, a high oxalate diet can contribute to some very serious health problems.... a high oxalate diet can deal a devastating blow to health."

Hear that? A DEVASTATING blow to health! (Insert bomb sound effect here).

The oxalate issue has been one that has scared many people away from trying or consuming green smoothies and juices on a regular basis, which I feel is a shame. I'm volunteering in India at the moment and would kill for a big green leafy salad, green smoothie or (the most impossible of all) a mixed veggie and green leafy juice - ohhh kill me now!!!

The article I read is an interesting case of scientific enquiry (with plenty of gory details on the downsides of having kidney stones!), and the author provided logical arguments. However, as you'll find in any journal article, no matter how peer-reviewed and meta-analysed they may be, other authors provide evidence to the exact contrary, using seemingly solid science. This is the paradox of science - two completely differing viewpoints can be backed up by scientific evidence.

In my professional opinion I have seen far more cases of kidney stones in people who consume excessive amounts of animal protein than people who drink a green juice or smoothie a day. That said, anything can be overdone - including using the same type of green in your green smoothies all the time! It is possible to overdose on spinach and experience symptoms of oxalate poisoning, but this isn't a reason to give up your wonderful green smoothies and veggie juices if you love those - you just need to be aware.

Many plants are toxic for various reasons when consumed in excessive quantitites as a defense against being annihilated by pests and predatory herbivores (a.k.a US!)

So although I love kale, I make sure I VARY or rotate the types of greens used from day to day. Spinach is the main one to be careful of if you're worried about oxalates. I will use kale one day, and the next use romaine lettuce, the next alfalfa sprouts.

Low oxalate greens you can use include lettuce of all varieties, mustard greens and alfalfa sprouts.

From my veterinary years, I noticed that grazing animals eat large quantities of green leafies, but they tend to eat a variety of different greens so they do not auto-intoxicate themselves on oxalates or any of the other compounds found in the greens.

If you're a green smoothie lover and have been stung by the oxalate scare, I hope this helps you to make an informed decision about your health.

In the end you are the highest authority on your own body, so whilst it's important to stay abreast of the latest research, also be aware of how you feel when you drink green smoothies for a while, how different greens and combinations work for you.

Know what your inner experience is as this "experiential evidence" is perhaps the most valuable, and individualised there is.

To your health! (And to varied, delicious and fresh green smoothies, salads and juices - enjoy one for me!)

Casey Conroy - Accredited Practising Dietitian, Accredited & Holistic Nutritionist

Love yummy smoothies with extra nutritive value to boot? So do we!

I enjoy using superfoods in smoothies and trust you will too with these recipes. The ones we've used here are some of the more common powdered or pureed ones you'll find in your health food store. Just remember, superfoods come in many forms -  some of which are so common, unmarketed and cheap that we seem to have forgotten how nutrient-packed and good for us these foods are!

These are things like avocados, quinoa, green coconuts, buckwheat, homegrown sprouts, figs, green leafy vegetables, lemons, ginger, walnuts, regular ol’ berries, beetroot, papaya, parsley, comfrey, certain mushrooms, teas and herbs.. and many other everyday foods, season permitting. These gorgeous whole “superfoods” are not only easy on the wallet but are remarkable in their cleansing and health-enhancing abilities.

Maca *may* have given ancient amazonian warriors the libido of a sex-starved stallion on viagra, and noni juice *may* have helped traditional south pacific islanders hammer their bamboo rafts across vast seas...

But let’s not forget these guys lived in pristine rainforests or in tropical paradise, didn’t overindulge at Christmas time, and exercised far more than the average westerner. So to say that certain superfoods gave them “the edge” is in my opinion a little bit reductionist. That said I love using acai, cacao and spices in my smoothies as they are just plain yummy - and who knows, you just might tap into your inner native!

So let's get stuck into some delicious slurpies from our last Active & Healthy workshop...

1 cup raw almonds, soaked overnight in filtered water
3 cups water
1 frozen banana
1 teaspoon ground cinnamon
1 tablespoon raw cacao
1 tablespoon raw honey

Place drained nuts and 1 cup of water into a blender. Blend until smooth, then gradually add remaining water. Strain mixture through muslin cloth or a fine strainer, reserving pulp for other recipes such as cookies.

In a blender combine nut milk, antioxidant-rich cacao, honey and banana, process until smooth. Sprinkle with raw cacao nibs and indulge!

2 frozen bananas
2 sachets raw Amazonia acai puree
1 handful frozen berries
1 ½ cups water or freshly squeezed apple juice

Combine all ingredients in a blender and blend well. Serve cold. Acai is a brazilian berry packed with antioxidants and my personal addiction. Just be sure to use the raw puree rather than the stuff that has had sugar and guarana added - instant head spin if you're a sensitive soul like I am!

Turmeric is a powerful anti-cancer spice. Combined with hydrating coconut and mango, this delicious superfood smoothie is reminiscent of Indian and Sri Lankan cuisine.

Flesh of 1 mango
coconut water or coconut milk
1 teaspoon turmeric            
¼ teaspoon ground nutmeg  
Honey or stevia as needed

Combine all ingredients in a blender and blend well. Serve cold.

Enjoy these superfood smoothies as breakfast, snacks or just because! A green smoothie is of course a superfood smoothie too, but I've posted plenty of other recipes on those!

Mash it up, drink it down, love it all :)

This was one of the creamiest, most chocolatey thickshakes I've ever made. So much so that it blew my mind.

My mind was blown even more by the fact that it contained two massive handfuls of greens from the garden, as well as antioxidant-rich nasturtium flowers and leaves which by themselves can be just a little bitter.

This recipe was inspired by Dr. Libby's Real Food Chef, a fantastic wholefoods recipe book my friend Naomi gave me as an early birthday pressie (you rock Naomi!)

On my road to headcold recovery and in an attempt to go heavy duty on the greens, I whipped up this stunner this morning and can honestly say I am now a religious woman (if the chocolate green smoothie goddess does indeed exist).

Ingredients

* 2 handfuls organic green leaves - I used fresh tuscan kale, red silverbeet, nasturtium leaves and flowers from our garden. Warning - nasturtium is slightly bitter on its own so use only a little, or a lot if you're bold and a little daring!
* 1/2 cup filtered water, or coconut water
* 2 medium bananas, chopped and frozen
* 1 cup blueberries, fresh or frozen
* 2 tablespoons raw cacao powder
* 1 tablespoon raw cacao nibs - I like Loving Earth's cacao nibs. The Cacao Power nibs are also good.
* tiny pinch stevia powder (my sweetener of choice), or 1/4 cup agave, raw honey or maple syrup

1. In a high powered blender, blend the greens first in the water or coconut water. This is crucial for a smooth, creamy thickshake as opposed to a chunky glass of something reminiscent of lawnmower clippings that have been left in the rain.

2. Add banana and continue blending, until smooth.

3. Add remaining ingredients until it reaches a creamy, smooth consistency.

4. Drink it down like a man or be dainty and use a spoon. I find it incredibly satisfying to consume a thickshake so thick it necessitates spoonage.

If I had children I believe I could comfortably trick them into thinking this was a perfectly innocent, rubbish-filled sugary chocolate shake, rather than a superfood-packed, naturally sweetened and oh-so-good green shake. It was that good. I think I'll have kids just to try my theory.

Happy blending cacao kings and queens! Now you can eat your greens and bear a suspiciously chocolatey grin.