#### Vegetable focused, water based, phytonutrient-rich seed fats, with raw monk fruit non-nutritive sweeteners smoothies - e.g. 300g water, 2g monk fruit, 330g cauliflower, 100g spinach, 100g hemp seeds, 420g ice | Per 100ml: 52 Cal, 3.3g Protein, 4.0g Fat, 2.3g Carbs, 1.0g Fiber, 0.7g Sugar, GI: 10 ##### Smoothie Benefits - nutrient density - ease of combining ingredients - gentler on the digestive system than solid food - time savings through batch preparation - palatability: likely tastes better than eating raw veggies ##### Smoothie Drawbacks - slight reduction in blood sugar moderation - don't drink too fast #### Extend the Fast's Metabolic Benefits While Providing Nutrients goal: metabolically remain in a partial fast state or "fasting mimicking" nutritional environment - Timing and rate of consumption: slowly pull yourself out of a fast by sipping low-nutrient signal foods provides nourishment while prolonging the benefits of fasting - Low Insulin Response: maintains insulin-sensitive state from fasting when consuming low GI, high fat, high fiber foods - Ketosis Compatibility: the metabolic pathways that burn fat during a fast continue when consuming high fat, low-carb food - Cellular Autophagy: cells repair damage and improve efficiency continues in low glucose low insulin environment #### Vegetables | Vegetable | Average Price ($/lb) | Glycemic Index | Suitability Rating (1-10) | Nutritional Benefits | Taste Concerns in Smoothie | | -------------------- | -------------------- | -------------- | ------------------------- | ------------------------------------------------------------------------------------------------ | ----------------------------------------------------------------------------------------- | | Corn | $0.59 (per ear) | 55 | 2 | Some B vitamins and fiber; antioxidants like lutein | Too high in carbs and sugars for fasting-mimicking goal; grainy texture issues | | Cabbage | $0.89 | 10 | 8 | Very high in vitamin C and K; contains glucosinolates that support detoxification | Slightly sulfurous taste that can be off-putting; blends well texturally | | Potatoes | $0.99 | 85 | 1 | Contains potassium and vitamin C; resistant starch when cooled | Much too high GI for fasting-mimicking goal; starchy texture problematic in smoothies | | Onions | $1.29 | 15 | 3 | Contains quercetin (anti-inflammatory); prebiotic fiber | Very strong flavor that's difficult to mask in smoothies; can overpower other ingredients | | Sweet Potatoes | $1.29 | 50 | 3 | Rich in beta-carotene; vitamins A, C, and B6; manganese | Higher carb content counters fasting benefits; sweet taste may reduce need for sweeteners | | Turnips | $1.29 | 30 | 5 | Good source of vitamin C; calcium; potassium | Sharp, slightly spicy flavor when raw; better when lightly steamed first | | Cucumber | $1.39 | 15 | 9 | High water content; vitamins K and C; electrolytes; silica for skin health | Refreshing, neutral flavor; thins smoothie texture | | Carrots | $1.49 | 35 | 4 | High in beta-carotene; vitamins A and K; antioxidants | Adds sweetness that may increase overall glycemic impact; earthy flavor | | Radishes | $1.49 | 15 | 5 | Good source of vitamin C; antioxidants; natural detoxifiers | Peppery, spicy flavor that can overwhelm; may add unwanted bite | | Zucchini | $1.69 | 15 | 9 | Good source of potassium, manganese, antioxidants; high water content | Very neutral taste; adds creaminess without flavor interference | | Lettuce | $1.79 | 15 | 7 | Contains small amounts of vitamins A and K; high water content | Very mild flavor; adds little nutritional density compared to other options | | Bok Choy | $1.79 | 15 | 8 | High in vitamins A, C, K; calcium; iron; low calorie | Mild, slightly sweet flavor; blends well with minimal aftertaste | | Jicama | $1.79 | 15 | 7 | High in vitamin C and fiber; prebiotic inulin; low calorie | Crisp, slightly sweet flavor; adds refreshing quality; watery crunch | | Tomatoes | $1.89 | 15 | 5 | Rich in lycopene; vitamins C and K; potassium | Acidic flavor can dominate; seeds and skin texture considerations | | Celery | $1.99 | 15 | 8 | Contains apigenin (anti-inflammatory); good source of potassium and folate; natural electrolytes | Distinct flavor that might be overpowering; fibrous strings need thorough blending | | Yellow Summer Squash | $1.99 | 15 | 8 | Vitamin C; magnesium; fiber; low calorie; high water content | Mild, slightly sweet flavor; blends well; similar properties to zucchini | | Broccoli | $1.99 | 15 | 7 | High in vitamins C and K; sulforaphane; good protein content for a vegetable | Strong flavor that can be difficult to mask; may need thorough blending | | Eggplant | $1.99 | 15 | 4 | Contains nasunin (antioxidant); fiber; potassium | Requires cooking to remove astringency; can impart brownish color | | Beets | $1.99 | 30 | 4 | Rich in betaine; nitrates for circulation; folate | High in natural sugars; strong earthy flavor; dramatically changes smoothie color | | Spinach | $2.49 | 15 | 10 | Rich in iron, vitamins A, C, K; lutein for eye health; high magnesium and folate | Blends well with minimal taste impact; slight earthiness can be masked easily | | Bell Peppers | $2.49 | 15 | 6 | Extremely high in vitamin C; good source of vitamin A and antioxidants | Sweet but can add distinct flavor; seeds may affect texture | | Green Beans | $2.49 | 15 | 5 | Vitamin C; silicon for bone health; carotenoids | String-like fibers can affect texture; grassy flavor profile | | Leeks | $2.49 | 15 | 4 | Good source of vitamins A, K; manganese; prebiotic fiber | Mild onion flavor that can still be overwhelming in smoothies | | Cauliflower | $2.99 | 15 | 10 | High in vitamin C, K, and B6; contains sulforaphane (anti-inflammatory); good fiber content | Mild flavor that blends well; may create a thicker texture | | Kale | $2.99 | 15 | 9 | Extremely high in vitamins K, A, C; calcium; antioxidants; anti-inflammatory properties | Stronger bitter taste that requires masking; needs thorough blending for texture | | Swiss Chard | $2.99 | 15 | 8 | Excellent source of vitamins K, A, C; magnesium; potassium | Earthy flavor similar to beet greens; slightly saltier than spinach | | Fennel | $2.99 | 15 | 6 | Contains anethole (anti-inflammatory); vitamin C; fiber | Licorice-like flavor that's polarizing; can complement sweeter ingredients | | Asparagus | $3.49 | 15 | 6 | Contains asparagine; vitamins A, C, E, K; folate | Distinctive taste that's difficult to mask; stringy texture requires thorough blending | | Arugula | $3.49 | 15 | 7 | High in nitrates for circulation; calcium; vitamins K, A | Peppery, nutty flavor that can add complexity; blends well with stronger flavors | | Brussels Sprouts | $3.99 | 15 | 7 | Rich in vitamin K, C; glucosinolates for detoxification; high fiber | Distinct sulfurous taste that can be challenging; requires thorough cooking beforehand | | Artichokes | $3.99 each | 15 | 6 | High in fiber; prebiotic inulin; vitamin C; magnesium | Subtle nutty flavor; requires pre-cooking; labor-intensive preparation |