Juices, Smoothies & Shakes
Coconut Berry Boost Smoothie
Ingredients
- 200ml coconut milk
- 2 tbsp shredded coconut
- 1 handful mixed berries (fresh or frozen)
- 2 large romaine lettuce leaves
- 1 tbsp nut butter
- Ice
- Add dates to taste – 1-2 for extra sweetness
Method
- Place all ingredients in a blender
- Blend until smooth
- Enjoy!
Sweet Friend
Ingredients
- 1 medium sweet potato, peeled and cut into wedges
- 1 large red (bell) pepper, deseeded and cut into long wedges
- 1 medium uncooked beetroot, peeled and cut into wedges
- 2 pears, cored and quartered
- 1 teaspoon flaxseed oil
Method
- Juice all the ingredients and stir in the flaxseed oil
An apple a day keeps the doctor away!
Immune Boosting Winter Shots
Ingredients
6 -7 large green apples, cored and sliced
Chunk of fresh ginger
3 small pieces fresh turmeric
Method
Place 1/2 a green apple with 1/2 cm piece of ginger through the juicer and repeat until you have used all the apples. Juice the turmeric. You will have approximately 600ml juice.
Time-saving tip
I always prepare this on a Sunday so that my freezer is filled for the next 2-3 weeks. Pour into individual small freezer pots and freeze immediately.
Remove one or two shots from the freezer every morning for that winter boost. Defrost at room temperature or leave the container in a little warm water for 10 minutes or so.
Of course the most nutritious way is to make the shots fresh every morning – but we all lead such busy lives!
Nutritional value
Apples – an excellent source of vitamin C, potassium, pectin and other fibres. Most of the important nutrients in apples are contained in the skin, so buy organic if possible and of course leave the skins on.
Ginger – always use fresh where possible. Ginger is acknowledged for its anti-inflammatory compounds and is an aid to combating nausea. (Individuals with a history of oxalate-containing kidney stones should avoid over consuming this food).
Turmeric – fresh turmeric is becoming well known through recent research, for its anti-inflammatory properties and its antioxidant effects.
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Fruity Green
Fruity Green
Ingredients
- 1 apple
- 1 pear
- ½ lemon
- One inch piece of ginger
- Handful of spinach
- 1/3 cucumber
Method
Juice the lot and add some ice for a refreshing alkalising drink.
Almond and Date Shake
Ingredients
- 300ml almond milk
- 3 handfuls of spinach
- 1 small avocado
- 2 dates (add more if you want a sweeter taste)
- 2 tsp tahini paste
Method
- Put all the ingredients in a blender with 1/3 cup water and blend until smooth. Add more water if too thick.
Start your day the powerful way
Energy Burst Smoothie
Ingredients
3/4 cup – coconut milk. Alternatives might be oat, almond or brown rice milk. (Rude Health or Isolabio if you are not making your own).
1/2 banana
1 handful spinach
1/2 tbsp sunflower seeds
1/2 tbsp pumpkin seeds
1 pitted date
1/4 cup oats or cashew nuts
1/2 tbsp ground flaxseeds
1 lime zest and juice (unwaxed)
Method
Blend the dry ingredients first for a finer texture, then add the rest. For a chilled finish add 3 ice cubes at the end.
This provides a super healthy start to the day with a broad array of vitamins, minerals and protein and has slow sugar releasing qualities which will keep you fuller for longer.
Golden Milk
Ingredients
- 1 tsp turmeric paste
- 1 cup warm milk (coconut, rice, almond etc.)
- Maple syrup or local honey to taste
- ½ tsp of coconut oil, ghee, almond or sesame butter
- Optional: cinnamon/vanilla/black pepper/ginger
Method
- Gently heat all the ingredients, do not boil.
- Pour into a cup
- Enjoy!
Turmeric Paste Recipe
Make a small amount of turmeric paste that you can store in the fridge and use every day for a few weeks, which makes it quick and easy to have on a regular basis.
- ¼ cup turmeric powder
- Mix with ½ cup pure water and simmer over medium-high heat for at least 7 minutes
- Stir constantly and a thick paste will form
- If it becomes to dry while cooking, add additional water
- Once cooled, put into a glass jar and store in the fridge
- This will keep for a few weeks to a month
Benefits of Golden Milk
Turmeric, the main ingredient in Golden Milk, has been shown to be anti-inflammatory, anti-oxidant and anti-microbial. In Ayurveda, turmeric Is a warming herb that kindles digestive fire. Like other bitter flavoured herbs that stimulate bile production, turmeric is also used to promote digestion and alleviate symptoms in the GI tract.
The medicinal properties of turmeric may not be absorbed well die to its rapid metabolism in the liver and intestines unless it is consumed with black pepper. The piperine in Black pepper enhances the effectiveness of the curcumin in turmeric by 2000%. The fats in the recipe also increase the absorption of fat soluble compounds found in turmeric. So, the Golden Milk recipe above is the perfect way to add turmeric to your diet.
Almond Milk
Ingredients
• 250g almonds (soaked in water for at least 8 hours)
• 1l water
• 2-3 pitted dates or 1tbsp maple syrup
• 1 vanilla bean/1tsp vanilla extract
• 1 pinch of sea salt/Himalayan pink salt
Method
• Drain the almonds and add to the blender with the remaining ingredients.
• The pulp can be strained off with a nut milk bag.
‘Winter Protection’ Juice
Serves 3
Ingredients
3 apples
1 large courgette
1 large carrot
1 large beetroot
1 lime
1 bok choy
2 celery sticks
Half a small head of broccoli
1 avocado, peeled and stone removed
1 scoop of super greens powder of your choice
Method
Juice all the ingredients, except the avocado and super greens. Once juiced, place in a blender with the remaining ingredients and some ice. Blend and enjoy.
Nutritional value
Power packed to help support your immune system during cold, damp winter days. It’s also very easy to digest if you are feeling off your food.