Healthy Smoothies

Spinach and Coconut Water Smoothie

During the week I am not a big breakfast eater. I used to start with eggs and veges; egg whites and veges; smoothies with protein and fruits; gluten free cereal (has to be soggy for me to eat it so that takes a while for the rice/almond/cashew milk to soak in..hence too much time!); or an omelet. These days, as I am not pumping iron (never have really), I don’t find I need all that food first thing. To me, these meals mentioned are very substantial and, listening to my body, I find they slow my digestion down. Now days I enjoy these breakfasts as a brunch in the weekend- not all at once mind you! -If you lift weights in the mornings or are in an active job/lifestyle- you would likely need to eat differently to me.

Most days I walk or jog first thing on an empty stomach aside from a sip if water or two. One major caveat is- I have to fall out of bed,throw on my clothes and GO. Clothes prepared the night before or therein lies an issue. I cannot think about anything, nor engage in conversation with anyone, and most certainly and definitely no snuggles up for that last minute or two when you are the most comfortable in your warm bed! Or it is over red rover and there is no walk and certainly no jog. Bad. Very bad state of affairs. No thinking allowed- just do it. That is my motto (thank you nike)- but, at this time in the morning-  I can not even think of that! Just throw on daggy clothes + Cap and gloves, leave house, walk, then jog. And then wake up, during said walk.. and life is seen through rose coloured glasses even when it is raining.  Once it is over. 😉

Breakfast for me needs to be light. All I need and want is something to fill the gap, and not slow down the cleansing process my body is still working through. I can consider a more solid meal around 11am or after. Before that, I am still cleansing. Yes breakfast IS important. Do not get me wrong there- but I choose to keep mine light.

Today for example this was my choice- my alkalising spinach and coconut water smoothie topped with cinnamon.  It was delicious. It was light. It was nutritious. It was alkalising. It was detoxing. It filled the gap. It was more hydrating than the 1.5L of water I had already ingested after my walk/jog.  Why? It was made from coconut water. Some (not all) benefits of coconut water are:

  • It’s a natural isotonic beverage, with the same level of electrolyte balance as we have in our blood – it’s the fluid of life so to speak
  • Coconut water is more nutritious than whole milk – Less fat and no cholesterol
  • Coconut water is more healthy than Orange juice – Much lower calories
  • Coconut water is better than processed baby milk – it contains lauric acid, which is present in human mothers milk
  • Coconut water is naturally sterile – water permeates through the filtering husk
  • Coconut water is a universal donor – it’s identical to human blood plasma
  • Coconut water is a natural isotonic beverage – the same level we have in our blood
  • “Coconut water is the very stuff of nature, biologically pure, full of natural sugars, salts and vitamins to ward off fatigue… and is the next wave of energy drinks BUT natural” – Mortin Satin, Chief of the United nations Food and Agriculture Organisation
  • Coconut water contains more potassium (at about 294mg) than most sports and energy drinks (117mg)
  • Coconut water has less sodium (25mg) where sport drinks have around 41mg and energy drinks have about 200mg!
  • Coconut water has 5mg of Natural sugars where sports and energy drinks range from 10 – 25mg of Altered sugar. Coconut water is LOW in sugar. VERY good!!!
  • Coconut water is very high in chloride at 118mg, compared to sports drinks at about 39mg.

(taken directly from Coconut Essence Water ‘benefits’ page and based on a 100ml serve.

I love coconut products and coconut water is the bee’s knees to me. My favourite brand is from JT’s Coconut Essence based here in Queensland- they deliver online so go for it. If youJT's Coconut Essence Water can not get the real thing- the white, young coconut from the supermarket; then this is the next best ting. It saves you time and keeps you and those close to you, out of danger as you try to handle a meat cleaver type knife trying to open the real McCoy!! (Watch the fingers!) JT’s Coconut Essence is 100% pure- no additives, and the flavour is the closest to the real thing out of all the different brands I have tried. Yes, I have tried a few. Beware of cheap imitations filled with preservatives. Look at the ingredient list- if there is anything other than 100% coconut water in there- you are buying a cheap imposter. (It may not be cheap on your wallet but it will be cheap in nutritional value). Coconut water is coconut water- don’t let anyone mess with it.  You can find JT’s Coconut Essence at GoVita in Robina if you are on the Gold Coast. Or as I mentioned buy online- buy in bulk- you can use it in your cooking, baking, smoothies, or just when you need a refreshing drink.

My Refreshing Spinach and Coconut Water Smoothie Recipe:

2 leaves of spinach (as much as you like really), 1 can 330ml JT’s Coconut Essence Water, juice of one lemon (you could use half as it was slightly tart), 1 Tblspn activated ORGANIC linseeds, 2 teaspoons organic green barley powder, small portion of organic vanilla bean, and a sprinkle of cinnamon- ice. if you need to sweeten, use a small amount of stevia, but it should be sweet enough. Then blend away in your vitamix preferably, but any blender will do! YUM!

 

 

 

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Strawberries and Cream Alkalising Smoothie

by Vashte on October 31, 2012

Sounds delicious? Looks delicious! It IS delicious!!

Gluten free – dairy free – alkalising – 100% natural – whole food breakfast, lunch or snack!

  • 1/4 Avocado (GOOD fat helps you drop fat)
  • 100 ml almond milk
  • Handful of fresh or frozen strawberries
  • 1 banana- freeze it for added texture
  • 8 almonds or so
  • unprocessed honey to sweeten if you like it sweet.
  • Ice
  • Filtered water if you want it more liquidy. Don’t add water if you like it thick like a mousse.

Blend in your Magic Bullet. If you don’t have a magic bullet- use your blender and then go out and buy yourself a Magic Bullet. You will never look back! No more cleaning of a fiddly blender ever again!! This smoothie is soooo good and as we are coming into Summer.. strawberries and deliciously ripe and ready to eat. Amazing way to start your day. Good food, delicious, alkalising, whole food from the earth. No powders, no supplements, nothing from a cardboard box.

Real food for real results. Health from the inside out.

xx Vashte xx

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Alkalising Smoothies

by Vashte on June 22, 2012

These days I am moving away from the protein based smoothies and heading towards more alkaline, whole food based drinks. I use a Vitamix, and would be lost without this machine. I highly recommend investing in one. This machine will blend, chop, and gently heat your food so that the enzymes are not destroyed, and you essentially have a raw food product at the end. You are limited only by your imagination as to what you would like to blend up.

The great thing about these machines is that you use the entire food, not just the juice. The fibre content stays intact, and allows the body to pass number ones and twos easily and effortlessly. Yay 😉

I love my greens- spinach is my all time favourite. Whilst it doesn’t look the prettiest, I do love the flavour – add lemon to it and salt and pepper, or whatever herbs and spices you prefer – but anything goes.

So here are some recipes from the Vitamix booklet I love, I am sure you will too! The greens are an amazing way to kick off your day – clean light and refreshing. A great way to continue to flush out unwanted baggage :) And fill you with incredible energy for the rest of the day!

Popeye Smoothie (alkalising to the max!)

  • ½ Cup red or green grapes
  • ¼ Cup greek yoghurt unsweetened
  • 1 Cup fresh spinach
  • ½ banana frozen is best
  • ½ apple
  • ⅓ pineapple chunks fresh is always best
  • 1 Cup ice cubes

Blend – that easy!!

Alkalising Green Power Smoothie

  • 1 Cup filtered water
  • 2 tomatoes
  • 1 peeled lime
  • 1 Cup pineapple chunks fresh if poss
  • ¼ cucumber
  • 2 Cups fresh spinach
  • ¼ avocado
  • 2 celery stalks
  • 8 sprigs of parsley
  • 2 carrots
  • 1 Cup ice cubes

Blend.. thats it!

Wheatgrass Power Smoothie

  • ½ Cup filtered water
  • 1 med peeled orange
  • 1 med quartered apple
  • 4 strawberries (freeze for a great consistency)
  • ½ Cup wheatgrass – fresh
  • 1 Cup ice cubes

Blend- get ready to rock your day!

Make it a mocktail!!! :

Wheat grass Mocktail!!!!

  • ½ Cup filtered water
  • 1 Cup green grapes
  • ½ Cup fresh pineapple
  • ½ Cup wheat grass
  • 1 Cup ice cubes

Blend- voila, nicer than you may think… don’t knock it till you try it!

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Blueberry Fat Loss Shake

by Vashte on June 12, 2012

Ingredients:

  • 150g blueberries
  • 1 Cup almond milk
  • ½ Tblspn ground linseed
  • ½ tspn ground cinnamon
  • 1 teaspoon vanilla extract
  • 30g 100% natural protein powder
  • 1 tspn pro-biotic powder
  • ice

Blend in your magic bullet. Serve creamy and smooth. Enjoy

Tips for Weight Loss:

  • Use filtered or alkalised water as opposed to milk.
  • Ice makes your healthy smoothy thicker and fluffier.
  • Use the blender over just shaking your smoothie. The blender increases the bulk of your smoothie adding volume. – I recommend the MAGIC BULLET. You will never look back once you use one of these. EASY to clean.
  •  You know the old saying – breakfast is the most important meal of the day. DO NOT SKIP IT. If you do not like eating breakfast- these smoothies are the perfect solution. They are light but filled with right nutrients to get your metabolism started and help prevent the common blood sugar crashes at 10am for those who skip breakfast.
  • Protein in your healthy smoothie will assist in building muscle, and  help prevent blood sugar fluctuations. Muscle burns fat. You WILL NOT look like a body builder simply by adding 30g of protein powder to your slimming smoothie.  Its OK :)
  • Choose fruit with LOW GI levels. (GI is basically the sugar level of foods and how they are absorbed into your body. For weight loss you want to choose LOW GI FOODS.  Here are some fruits  I particularly like for smoothies: berries – frozen or fresh; apples; peaches; plums.  Avoid bananas when focused on weight loss.
  • Low GI food list for you to investigate and experiment with: http://www.the-gi-diet.org/lowgifoods/

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Two fruit and yoghurt protein smoothie

by Vashte on January 22, 2012

Freeze ripe fruit chunks when they’re in season to add straight to the blender – better than ice cubes!

To make this dairy free, remove the yoghurt.

Ingredients:

  • ½ Cup ripe banana chunks – awesome frozen
  • ¼ Cup strawberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

How to make it yummy :

  • Puree all ingredients in a blender, or magic bullet (highly recommended for convenience and less cleaning up).
  • Mix well, then pour into a tall chilled glass to serve.

Serves 1

Variations:

Apricot and Banana

 

Ingredients:

  • ½ ripe banana – awesome frozen
  • ½ Cup ripe apricots – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Kiwifruit and Blueberry

Ingredients:

  • 1 kiwifruit – awesome frozen
  • ¼ Cup blueberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Peach and Strawberry

Ingredients:

  • 1 ripe peach – awesome frozen
  • ¼ Cup strawberries  – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Rockmelon and Raspberry

Ingredients:

  • ½ Cup rockmelon
  • ¼ Cup raspberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Blueberry, Raspberry, & Strawberry

 

Ingredients:

  • ¼ Cup blueberries
  • ¼ Cup raspberries
  • ¼ Cup strawberries
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Passionfruit and Mango

Ingredients:

  • 1 passionfruit
  • ½ Cup fresh mango- frozen is great
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Peach and Banana

Ingredients:

  • 1 fresh peach
  • ½ banana- frozen is great;
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

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Protein based Smoothies

by Vashte on January 2, 2012

(drop the protein if you want- I do often)

  • Smoothies are best made with filtered water instead of trim milk/milk substitute.
  • This will keep calories and carbohydrates down; protein high.
  • Having the occasional smoothie with milk/milk substitute is ok, especially if you have just worked out with weights, or when you choose to have a healthy smoothie as ‘breakfast’ or ‘lunch’.
  • NEVER use artificial sweetener.
  • If you take supplements such as L-Glutamine, LSA, Psyllium, Fish Oils, (and plenty more) .. you can add any of these to your healthy  smoothie. Play around to make sure they don’t change the flavour of your smoothie too much – you will find this a great way to get them into your regime so you don’t forget them.
  • You can add organic powered greens to any of your smoothies but be aware they will change the flavour and look of your drink.  Greens are absolute best when consumed first thing BEFORE food – including smoothies – but when time is an issue- throw them all in and see what works for you. It really is all about experimentation. What I like, and what you like are often two very different things. Good food does not have to taste bad, in fact, there is something wrong if your ‘good food’ does taste bad.
  • Whatever you decide to do, you are making a LIFESTYLE choice and change for health. The change has to work for you, otherwise it is just a fad, or ‘diet’ – and neither of these work. Healthy lifestyle changes happen with consistency and some determination but if what you do is a ‘hassle’ or tastes disgusting- you will not continue it long term.
  • Keep it real. Quick fixes don’t work and we all know that to be true.

 

Alkalising Banana Protein Smoothie

  • 200ml filtered water
  • ½ banana
  • 30 gms pea protein powder
  • 100 mls rice milk
  • 1 tspn L-glutamine
  • ½ tspn cinnamon
  • ice
  • touch of stevia or natural sweetener

 

Mango and Vanilla Smoothie

  • 2oo ml filtered water (milk if you prefer)
  • ½ mango
  • 30g 100% natural protein powder
  • 1-2 tspns flaxseed meal
  • 1 tspn vanilla essence
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Blueberry and Double Chocolate Smoothie

 

  • 200 mls filtered water or milk of your choice
  • ½ Cup blueberries
  • 30 g 100% natural protein powder
  • 1 tsp cocoa, sugar free
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Strawberries and Cream Smoothie

  • 200mls filtered water or milk of your choice
  • ½ – 1 Cup fresh or frozen strawberries
  • 30 g 100% natural protein powder
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • 1 tspn vanilla
  • 1-2 tspn flaxseed meal
  • Ice

 

Vanilla and Honey Smoothie

  • 200 mls  milk of your choice or coconut water and flesh from fresh coconut.
  • 30 g 100% natural protein powder
  • 1-2 tbsns LSA ( linseed, sunflower and almond) mix
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste.
  • Ice

 

Vanilla, Double Chocolate and Mint Smoothie

 

  • 200 ml milk of your choice
  • 30 g 100% natural protein powder
  • 1 -2  tspns cocoa powder, no sugar
  • NATURAL sweetener – stevia, agave syrup or honey to taste.
  • Ice
  • Mint essence to taste

 

 

Banana, Mixed Berry and Vanilla Smoothie

 

  • 200 ml filtered water
  • 1 Cup frozen berries
  • ½ frozen banana
  • 30g 100% natural protein powder
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • 1 tspn vanilla essence
  • 1 Tbsn  LSA mix
  • Ice

 

Cinnamon Peach Delight

 

  • 30g 100% natural protein powder
  • 1-2  medium peach
  • 1 Cup of filtered water or milk of your choice
  • 1 tablespoon vanilla yogurt
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • Cinnamon to taste

 

Chocolate (cacao)

 

  • For a chocolate fix – skip the fruit and add 1 generous tspn of sugarless cocoa/cocao
  • ¼ Cup 100% natural Greek yoghu
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

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