7 DAYS OF SUPERFOOD SMOOTHIES JULES GALLOWAY

Transcription

1 7 DAYS OF SUPERFOOD SMOOTHIES JULES GALLOWAY

2 WHAT IS A SUPERFOOD? A superfood is any food that contains an unusually high level of nutrients. It could be particularly rich in vitamins, minerals, antioxidants, protein or healthy fats. Smoothies are a fantastic way to include superfoods in your diet. Each of the following smoothies is dairy free, gluten free and sugar free, and has at least 2 superfoods added for a totally awesome start to your day. Try having one of these smoothies each day for 7 days and feel the difference! A NOTE ABOUT MILK I have deliberately left out the exact quantities of milk, water or juice in each recipe. Each smoothie uses about 1-2 cups of liquid, however, it can vary according to whether you use fresh or frozen fruit, and how ripe your fruit is. I have used different types of dairy free milks in my recipes in order to match the flavours of each smoothie, and to give you a bigger range of nutrients over the week. However, feel free to substitute with another milk if you are unable to have the one listed. A huuuuge thank you to Froothie for providing me with an Optimum 9900 blender. This little beastie is 3.5 horsepower and makes short work of even the toughest ingredients. Check it out at

3 Monday Monday is the busiest day at most gyms, as we work off the blowouts of the weekend and set our intentions for a healthy week ahead. MATCHA (GREEN TEA POWDER) Green tea is thermogenic, which means it helps our bodies to burn fat. Yes, it contains a small amount of caffeine, but on Mondays we need a little boost, right? HEMP PROTEIN Protein powders help our muscles to recover faster after a workout, so that we can bounce back for that Tuesday pump class! GREEN TEA MATCHA 1 banana 1 handful of spinach 1 pear 1tsp matcha powder 1 dessertspoon hemp protein powder rice milk

4 Tuesday This super smoothie tastes as good as it looks! You can use either fresh or frozen berries. BLUEBERRIES High in an antioxidant called anthocyanin, blueberries are also rich in vitamin C. ACAI Native to South America, the acai berry is one of the most antioxidant rich superfoods around. It s fantastic for energy, immunity and overall wellbeing. ANTIOXIDANT BERRY FIX 2/3 cup blueberries 2/3 cup raspberries 3 tsp acai powder 1 dessertspoon coconut oil almond milk raw cacao nibs to garnish

5 Wednesday Suffering from hump-day-itis? This smoothie is a healthy yet decadent alternative to comfort food. It s like a hug in a glass! CACAO Raw cacao is full of magnesium and antioxidants. Magnesium keeps the nervous system healthy, relieves PMS, relaxes tight muscles and prevents headaches. CINNAMON This warming spice helps to balance blood glucose and banish cravings for sugar and carb-laden foods. CHOCOLATE CHAI SPICE 2 bananas 5 dried dates 1 tbsp raw cacao powder 1 tsp honey 2 tsp coconut oil ½ tsp cinnamon ½ tsp nutmeg hazelnut milk

6 Thursday Need a little sunshine in your day? This smoothie is sure to cheer you up! PINEAPPLE This fantastic fruit is not only full of vitamins, it also contains powerful enzymes to improve your digestion. CHIA SEEDS These little seeds expand when added to liquid, making you feel fuller for longer after your smoothie. They are also a rich source of protein and fibre, and can help to soothe a troubled digestion. MANGO PICK-ME-UP ½ cup mango cubes 1 banana ¼ cup pineapple 1 dessertspoon coconut oil 1 dessertspoon chia seeds freshly squeezed orange juice

7 Friday With the weekend ahead, it s time to stock up on the nutrients your body needs. SPINACH Baby spinach is an iron rich super green. Also rich in chlorophyll, its cleansing and detoxifying actions help to maintain clear skin and a healthy liver. COCONUT WATER Used by athletes for fast hydration, coconut water is high in potassium and is quickly absorbed by the body. KIWIFRUIT CRUSH 1 apple 2 kiwifruits a small handful of spinach 1 dessertspoon chia seeds coconut water

8 Saturday Saturday is farmers market day! Get out there and try something new, chat to your local farmers and fill your baskets with fresh, healthy, local produce. DRAGONFRUIT Dragonfruits are loaded with vitamin C and antioxidants, including lycopene. COCONUT OIL Coconut oil has hit unprecedented popularity recently, and with good reason. It contains healthy fats that your body needs and is a fantastic source of energy. DRAGONFRUIT DELIGHT 1 dragonfruit 1 banana ½ cup raspberries 2 tsp coconut oil coconut water

9 Sunday Sundays are perfect for a leisurely brunch, and the best thing about this smoothie is that unlike Bircher muesli, it doesn t have to be made the night before! OATS Rich in magnesium and B vitamins, oats are a nourishing tonic for the nervous system and help to lower cholesterol. ALMONDS Also high in magnesium and B s, almonds are a nutrient powerhouse, containing calcium, protein and fibre. DOUBLE DECKER BIRCHER Half a cup gluten free rolled oats 1 green apple 1 pear ½ cup blueberries cinnamon honey almond milk chopped almonds Throw the oats, apple, pear and milk in your Optimum blender. Blend and pour 2/3 into your glass. Add the berries to the remainder and blend again for the top layer. Top with cinnamon, honey, almonds and berries.

10 SHOPPING LIST 5 bananas a small bag of spinach 2 pears 2 punnets blueberries 2 punnets raspberries 1 mango ½ pineapple 4 oranges (for juice) 2 apples 2 kiwifruits matcha powder hemp protein powder acai powder coconut oil cacao nibs cacao powder dried dates honey nutmeg cinnamon chia seeds oats almonds rice milk almond milk hazelnut milk coconut water