Let’s be real, there still remains a stigma revolving “protein shakes” – where we imagine gym rats chugging them back aiming to get big and muscular. Don’t get me wrong, active people relying on liquid nutrition isn’t completely off base- many gyms have juice bars and a solid plant-based smoothie can be an awesome recovery drink post-workout. Whether you are blending a frozen banana, berries and protein powder for a healthy shake or are juicing parsley, kale and cucumber to drink your vitamins- there is always a place for healthy beverages in your diet.
The trouble is most commercial juices and smoothies are filled with added sugars and preservatives. So we have two options- discern the best store-bought choices, or make our own. This week we’ll explore both options- starting with PART ONE- Taking it to go! Below I will cover menus from various locations in Toronto as an example, but even if you live elsewhere you will still be able to take away tips for what to look for when buying smoothies/fresh juices/shakes etc.. depending on what your specific nutritional objectives are.
Fresh
www.freshrestaurants.ca
This Toronto mainstay has one of the biggest Juice bars in the city- with four different locations. While Fresh is a Vegetarian restaurant that strives to be a healthy option- the liquid menu ranges from “lightly refreshing” to “more calories than you should eat in a meal” power shakes. Remember that ingredients like nut butters and coconut milk contain a lot of healthy fats and calories- and there may be hidden sweeteners in ingredients like Acai and Matcha powder.
Fresh’s base juices are all juiced to order- which gives you the power to switch out sugary fruit juices for a number of vegetable juices- and even mix and match. They also offer a number of high quality supplements to amplify the health benefits of your smoothie- like Spirulina and Chia seeds, which I’ve talked all about in my previous post. (Check it out here), Echinacea, Vitamin C, and protein powder. Fresh exclusively uses Vega protein- a plant based powder that is one of the best on the market, which we’ll look at a little closer in our next smoothie blog.
On to the menu.. The real nutritional powerhouses- containing just whole vegetables and fruits, lie in the “green smoothies” and “vegetable juices” sections. (The “All Green” and “Electrolyte Green” are two of my favorites)
If you’re looking for something more filling and energy packed- ideal for post-workout recovery, try their Power shakes. (The “Date Almond” and Chocolate Peanut Butter “Swoosh” are delicious) Add Vega Protein for an extra boost, and you may just have a healthy filling meal on the go. Just don’t delude yourself into thinking that is the same as drinking a green juice. Each have their purpose and benefits.
The Big Carrot Juice Bar
thebigcarrot.ca/departments/juice-bar
It’s no surprise that one of the city’s biggest health food stores is also home to a fantastic organic juice bar. Almost all of the ingredients they use are organic- and they have some cool recipes that include superfoods like Bee Pollen, Flax Oil and Kombucha. Don’t hesitate to ask the employees about the more foreign sounding supplements and recipes- they have an incredible amount of knowledge here. They also offer a small discount on drinks if you bring in your own bottle or cup- so save the planet and save a few cents!
Pulp Kitchen
pulpkitchen.ca
This tiny local joint remains an east end favorite of mine, or as I like to call it- my ‘coup de coeur’. There may only be enough room to fit a handful of patrons at a time in this takeout storefront, but what it lacks in size it makes up for in quality and passion from the very knowledgeable staff. It hosts a vast list of Fresh Pressed Juices, Smoothies and Power Shakes. And these shakes are pretty powerful indeed! “Add-ins” include Gingko Biloba (helps sharpen senses and brain function), Ginseng (a natural energizer), Echinacea (for enhancing your immune system) and Milk Thistle (for detoxifying and protecting your liver). Clients may simply come in for a freshly pressed shot of metabolism boosting organic wheatgrass. One of my personal favorites is the “Magnocity” smoothie. It blends together fresh mango, orange juice, almond milk and cinnamon into the creamiest treat that will fill you with nostalgia if you ate as many creamsicles as me in your youth. Savouring a smoothie like this, which builds up your health in place of an unhealthy dessert, is one great way to make a small, positive adjustment to your diet. (*Bonus: Pulp Kitchen’s prices are some of the best value in the city!)
BOOSTER JUICE/JAMBA JUICE
I wanted to mention these 2 locations as sometimes we may not have the luxury of hitting up the above mentioned top quality juice bars. Booster and Jamba are similar smoothie chains, which we consider mostly on the “fast food” side of Liquid Nutrition. They have various locations around the city so at times, these may be your only resort for satisfying your craving for a fruit/veggie boost. While most options include some fruit, they are often made with sugary base juices and even sorbets. These shops are in the business of making a tasty product with little to no interest in making nutritionally dense beverages. However, you can come out with a pretty healthy product if your wise at tailoring your drink. For example, at Booster Juice you can always ask for a drink with no added sweeteners. Jamba Juice offers Coconut water smoothies, which is a much better base than a sugary concentrated juice. And any time you can incorporate vegetables into your drink- do it. Don’t be shy to inquire about exactly what is going into your smoothie and make alterations/substitutions whenever possible to keep it clean.
If spending $10-15 on a juice is not an option for you – don’t worry. It’s not hard to make your own juices and smoothies at home. Stay tuned for PART TWO where we will outline how to make your homemade drinks delicious and super nutritious.
As always, if you have any comments or fresh juice/smoothie/shake ideas you’d like to share, feel free to post them on my Twitter or Facebook pages.
Happy drinking!
Justine
