Is it possible to create nutrient dense smoothies using only local ingredients? Dr. Michael Rahman of the Pinewood Natural Health Centre here to tell you that it is a great idea to eat seasonally and locally, because it is inexpensive, can help you lose weight and also keep you in sync with the world that is around you. It also makes ecological sense to make your smoothies from local ingredients, because you are not supporting the carbon based pollution practices used in transporting fruits like mangosteen, pineapple, mangos and papayas from other places. There is no need to make a smoothie using an tropical superfruit rom half way across the the world, when similar nutrition is available at your local market is accessible, inexpensive and a morally correct choice.

Eating locally and eating in season is one way to stay healthy, lose weight and just simply be mindful of your surroundings. Here are some ways to use the fruits and vegetables that are available during the end of summer

End of Summer Watermelon Smoothie

This is the time of year when the markets are full of fat, ripe watermelons, grown in Ontario, that are just perfect for creating a low-fat, low calorie smoothie that is deeply hydrating and full of antioxidants that help nourish every organ. Watermelons are very rich in potassium and nitric oxide, which helps feed your muscles and turn carbohydrates into fuel instead of fat. Watermelon is also a diuretic, which helps reduce bloat from water retention.

In a blender, combine:

10 locally grown strawberries

1 cup of watermelon chunks

1 cup of coconut water

1 cup of ice

2 cups of greens (kale or baby spinach works best)

1 handful of cilantro or parsle

Puree the ingredients together and enjoy a drink that is nutrient dense and less than 150 calories.

End of Summer Plum Smoothie

Plums are definitely in season still and can help create a tasty, cold treat, Plums are very rich in Vitamin C and Vitamin K, which help heal tissues and can help tone up skin that is loose due to weight loss. Plums also contain phenols that help cell membranes stay resistant to inflammation. The sweetness of the honey and the watermelon help offset the slightly tarter taste of the plums. You can use any type of plum in this recipe. Keep in mind that the softer the plum is, the sweeter it will be as well.

In a blender, combine:

2 cups of peeled cored plums

1 cup of watermelon

1 cup of ice

1 tablespoon of cold pressed organic raw honey

A handful of mint

1 tablespoon of grated orange peel

Puree all of the ingredients together in a blender until smooth and frosty. This smoothie is also less than 150 calories per serving.

End of Summer Black Concord Grape Smoothie

This particular smoothie is very rich in reservatrol, the same antioxidants that are in red wine that assist with heart health. Keep in mind that you do not want to seed these grapes, because the seeds contain agents that fight cancer and that also give the smoothie a bit more texture. If you use the blackest grapes you can find, there will be no need to add any type of sweetening agent to this smoothie. Argula is widely available in late summer and has a bit of a bitter nutty taste that suits the grape taste. Argula also adds body, fiber and Vitamin C to this smoothie drink.

In a blender, combine:

3 cups of black grapes

2 cups of ice

1 cup argula

A splash of raw, organic vanilla

Whirl everything together until smooth and frostee and then pour into a glass and drink.

For more information about naturally boosting your immunity or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.



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