Professional Documents
Culture Documents
Greensmoothie
Greensmoothie
TRAIN MEAN
Contents
3 Welcome
5 Green Smoothie Philosophy
6 Tips & Tricks
8 Sourcing Ingredients
9 FAQs
11 Green Smoothie Recipes
21 Fruit Smoothie Recipes
20 Protein Smoothie Recipes
39 Creamy Smoothie Recipes
!
e
m
o
c
l
e
W
AshY Bines
E
I
H
T
O
O
M
S
N
E
E
GR
y
h
p
o
s
o
l
i
h
P
1. Raw Foods
You may have heard about raw foods, and like me you may think that lifestyle too extreme.
Green smoothies are a great way to take the first steps in getting more nutrients and good fibres into
our systems without being exclusively raw.
Raw is all about getting maximum benefits out of the foods we eat without heating them up. The food maintains
all the goodness that nature intended it to have.The living enzymes and proteins in the food, along with the
non-saturated and naturally beneficial fats, all retain their natural state so our bodies can benefit.
!
s
k
c
i
r
T
&
s
Tip
Boost your vitamin intake by adding a handful of kale or spinach !
If you use a juicer, you will lose a lot of the vitamins and minerals
offered by the skins and pulps.
A blender will mean that you are utilising and benefiting from the entiret
y of your ingredients.
Add immune boosters such as powdered probiotics, olive leaf extract, elderberry extract and wheatgrass!
If you do have leftover smoothies, store them in an airtight container to prevent
oxidation. Green smoothies can safely last refrigerated for 24-48 hours.
For a chillier smoothie, freeze your favourite fruits and blend them in!
idental nasties
at to use as it means that any inc
Alkalised or purified water is gre
it is as clean as possible.
the water are removed, making
in
!
s
k
c
i
r
T
&
s
Tip
As you utilise green smoothies more and more, you will find that your
tolerance to taste increases,
meaning youll be able to add more and more greens and gradua
lly reduce sweeteners.
If at any point your smoothie is too thick, just add cup water or coconut
water at a time to reach desired consistency.
Sourcing Ingredients
When making clean and healthy smoothies, the quality of ingredients is
such a crucial aspect of taste and nutritional value.
If you have seen my Clean Eating Diet Plan, you will know that I wholeheartedly advocate for organic produce.
Organic foods are fresh and unprocessed and grown without chemicals, hormones or other
additives. Many professionals within the hospitality industry have even gone so far as to
claim that organic ingredients result in better tasting meals.
Aside from the many benefits organic foods have for our bodies, they are extraordinarily
good for the environment. No harmful chemicals being used means less wear and tear on the
environment and on our bodies as well.
The best places Ive found to get organic ingredients from are farmers markets, your local
green grocer or the Macro aisle of your local supermarket. Questions, queries and comments
can all be catered to by the Organic Federation of Australia (02) 9299 8016.
When purchasing your fruits and vegetables for your smoothies, be they organic or fresh,
ensure the following
Your coloured foods should be colourful not browning or faded.
Your fruits and vegetables should not smell chlorinated or like chemicals at all.
Buy fresh fruit & vegetables, not frozen or pre-packaged ones.
When possible, buy fresh herbs and spices instead of bottled.
If you purchase your fruits and vegetables from your green grocer or supermarket, take some
time to speak with your grocer about the lifespan of your produce. They should be able to
give you details on the best way to store and preserve your food as long as possible.
Herbicides and pesticides have long been suspected by the National Cancer Research
Institute as a probable cause of particular cancers (including cancers of the prostate, lip,
brain and stomach). The absence of these in organic foods is definitely a nod in their favour.
FAQs
Q: What is included?
A: For your one time payment of $19.95, you will receive 200 of Ashys favourite smoothie
recipes! Split into easy-to-read sections for you Green Smoothies, Fruit Smoothies, Protein
Smoothies and Cream Smoothies to Fill You Up.
A: Green smoothies are a great snack and great addition to an already clean diet to aid your
nutrient intake. You should not, however, substitute solid foods and regular meals entirely
with smoothies. Use in conjunction with a healthy, regular diet.
A: The best way to make your smoothies is with a blender as opposed to a juicer. A juicer will
remove skins and pulps that offer vital nutrients, while a blender will allow all the nutrients
from your ingredients to remain viable and mix your separate ingredients together more
efficiently.
A: Approximately 1-2L of green smoothie a day will allow for you to consume the
recommended amount of vitamins and nutrients. If that is too much to start off with, just have
2x smoothies a day and work on building up your intake.
A: Yes. Vegetable smoothies are naturally low calorie, high fibre and loaded up with
essential vitamins and minerals. They help to speed up your metabolism and improve your
bowel movements which will reduce bloating and aid in the burning of visceral fat.
Please take a look at my answer on the next page regarding fruit and weight loss.
FAQs
Q: Should I be having a lot of fruit in my smoothies?
A: Remember that everyones goals are different. There is a lot of fruit in some of my
smoothie options- if you are on a weight loss journey I would keep these as a treat and have
in the morning or just on the days you are really active.
The more vegetables you have in your juice the better. The fruit sweetens things up to make
it more enjoyable but be mindful of how much you are consuming in one day. This is due to
the high amount of natural sugars in fruit.
If you are maintaining your figure and not wanting to lose any weight, you can be more carefree about your daily intake of natural sugars. If you are super active every day then you do
not need to be concerned with consuming some extra fruit.
I would avoid big servings of fruit on the days Im not active but a green smoothie with fruit
after a big workout is perfect timing to consume natural sugars and will refuel our energy
tanks.
Q: How can I get more calcium in my smoothies without adding dairy?
A: Dark leafy greens are the best alternative source of calcium. One cup of kale offers approx. 9% of your recommended daily intake of calcium. One lemon offers approx. 7%.
Q: Why are smoothies so good at detoxing the body?
A: Fruits and vegetables facilitate detox more efficiently than any other food group. Avoiding
animal products and dried foods will successfully aid in ridding the body of unwanted toxins.
Adding lemon, lime or grapefruit juices to your smoothies is also great for the metabolism.
Q: Im getting tired of drinking green smoothies every day, what should I do?
A: Avoid getting stuck in a smoothie rut by mixing up your ingredients and combinations.
Adding exotic fruits with a bit of a kick such as pineapple and cherry will make your
smoothies more exciting, as will a tablespoon of natural cacao powder. If you want to spice it
up a bit, try a pinch of cinnamon, nutmeg or even cayenne pepper in your smoothie for a new
taste as well as a metabolism kick!
10
Sectio n 1:
s
E
I
H
T
O
O
M
GREEN S
Vitamin C Immunity Booster
Makes 1
2 cups spinach (raw)
cup orange juice (fresh)
cup water (alkalised/purified if possible)
1 banana
cup carrots
2 cups strawberries
cup blueberries
Blend spinach, orange juice and water together first.
Once creamy, add the remaining ingredients.
Blend for additional 2 minutes.
If desired, add immunity boosters such as olive leaf
extract and/or elderberry extract.
11
If you dont mind the taste, keep the skin on the kiwis.
Youd be surprised how many vitamins and nutrients are
in the skins of fruit and vegetables that we usually discard!
GREEN SMOOTHIEs
Tropical Fiesta
Makes 1
Makes 1
Makes 1
Makes 1
Raw Goodness
Makes 1
Makes 1
1 apple
1 banana
1 orange
4-6 kale leaves (raw)
2 cups water (alkalised/purified if possible)
12
GREEN SMOOTHIEs
Makes 1
Makes 1
13
Green Detoxer
Makes 1
1 cup water (alkalised/purified if possible)
cup coconut milk (unsweetened)
1 cup kale or spinach (raw)
3 large stalks celery
1 apple (cored and chopped)
1 banana
bunch cilantro
Juice from fresh lemon
Blend water, coconut milk and greens first.
Add remaining ingredients.
Blend for additional 2 minutes.
Add cup ice if you prefer your smoothies colder.
GREEN SMOOTHIEs
Popeye Special
Makes 1
Makes 1
banana
cup green grapes
1 cup spinach (raw)
apple
cup vanilla yoghurt (natural/organic)
2 oz. pineapple
1 cup ice
Makes 4
4 cups water (alkalised/purified if possible)
2 bananas (frozen)
1 mango
pineapple
1 tbsp. Spirulina
1 tsp. buchu powder or spring mint
2 tsp. hemp oil
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Liquid Health
Makes 3
Makes 3
1 head butter lettuce
1 mango
watermelon
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
14
GREEN SMOOTHIEs
Antioxidant Aider
Makes 1
Makes 1
Green Destroyer
Makes 1
1 cup spinach leaves (fresh)
1 cup white grape juice or pear juice (fresh)
avocado
1 green apple
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
15
GREEN SMOOTHIEs
Makes 1
Makes 1
Almond Energy
Mango, Spinach and Coconut
Makes 1
1 cup mango chunks
cup pineapple chunks
cup spinach leaves
1 cups coconut milk (unsweetened)
1-2 tsp. maple syrup (sugar free, natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
cup almond butter (natural/organic)
1 tsp. ground cardamom
1 cups water (alkalised/purified if possible)
1 cup peaches (frozen if desired)
1-2 tsp. maple syrup (sugar free, natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Tropical Madness
Makes 1
Makes 1
2 cups mixed berries/raspberries
1 cups coconut milk
cup avocado
1 tsp. cinnamon
1-2 tsp. maple syrup (sugar free, natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
16
GREEN SMOOTHIEs
Mango Splendour
Green Zinger
Makes 1
Makes 1
1 banana
1 mango
2 cups spinach
2 cups water (alkalised/purified if possible)
1 banana
1 cup fresh berries (frozen if desired)
1 pear
head romaine lettuce/1 cup kale
1 tbsp. ginger (minced)
1 cups water (alkalised/purified if possible)
17
GREEN SMOOTHIEs
Makes 1
Makes 1
1 banana
2 tbsp. tahini
tsp. Spirulina
1 cup almond milk (unsweetened)
1 cup orange juice (fresh)
2 cups ice
Simply Honeydew
Peachy Decadence
Makes 1
Makes 1
4 cups honeydew
head lettuce
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
2 cups arugula
1 banana
2 peaches
1 cup almond milk (unsweetened)
1 cup water (alkalised/purified if possible)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Superfood Smackdown
Makes 1
2 cups fresh frozen fruit of choice
2 tbsp. hemp seeds
1 tbsp. cacao powder
2 cups coconut water
avocado
cucumber
2 cups lettuce/bok choy (chopped)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
18
GREEN SMOOTHIEs
Makes 1
Makes 1
1 banana
cup strawberries
cup orange juice (fresh)
1 cup mint leaves
cup kale
Green Groove
Makes 1
1 cucumber
3 tbsp. mint leaves (chopped)
1 cups apple juice (fresh)
1 cup ice cubes
1 cup yoghurt (natural/organic) frozen
1 cup kale (raw)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
19
1 mango
2 bananas
8 large strawberries
2 medium carrots
1 tbsp. honey (natural/organic)
1 cup kale
2 cups water (alkalised/purified if possible)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
GREEN SMOOTHIEs
Breakfast Blast
Makes 1
Makes 1
cup blueberries
cup blackberries
cup kale
avocado
cup apple juice (fresh)
Carrot Crusher
Makes 1
2 cups carrot juice (fresh)
2 carrots (grated/mashed)
cup apple juice (fresh)
6 oz. yoghurt (natural/organic)
1 banana
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
1 cup cranberry juice (fresh)
1 cup orange sections
cup fresh cranberries
2 medium beets
2 cups water (alkalised/purified if possible)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
!
y
o
Enj
20
Sectio n 2:
S
E
I
H
T
O
O
M
FRUIT S
Apple Magic
Makes 2
1 apple
1 orange
1 tbsp. natural/organic sugar free maple syrup
tsp. nutmeg
tsp. cinnamon
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
21
FRUIT SMOOTHIES
Makes 2
Makes 3
1 orange
1 apple
4-6 strawberries with stem
1 frozen banana
1 cup vanilla or plain yoghurt (natural/organic)
cup almonds (unsalted)
2 tbsp. wheat germ
22
FRUIT SMOOTHIES
Makes 2
Makes 2
Apricot Yumminess
Makes 1
Makes 1
nectarine
1 apricot
cups full fat peach flavoured yoghurt (natural/
organic)
cup fresh lemon juice
Makes 1
1 apple
1 tbsp. coconut milk
banana
tsp. ginger root (fresh, peeled, grated)
cup ice (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
23
FRUIT SMOOTHIES
Banana Power
Makes 1
Makes 1
2 bananas
cup fresh blueberries
1 cup plain or vanilla yoghurt (natural/organic)
Banana Creaminess
Makes 1
1 banana
cup plain or vanilla yoghurt (natural/organic)
2 cups almond/coconut milk (unsweetened)
2 tsp. pure vanilla essence
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
24
FRUIT SMOOTHIES
Makes 1
Makes 2
5 prunes (pitted)
1 banana (peeled, chopped)
2 cups full fat soy milk (unsweetened)
1 tbsp. black molasses
tsp. cardamom
3 ice cubes
Orange Bananarama
Makes 1
1 cup almond/coconut milk (unsweetened)
1 cup oats (unflavoured)
1 whole banana (chopped)
1 cup fresh orange juice
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
1 cup full fat cherry flavoured yoghurt (natural/
organic)
1 banana (peeled, cut)
1 orange (pitted, peeled)
8 dark cherries (frozen)
6 strawberries (frozen)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
1 cup bananas (ripe, mashed)
1 cup peach nectar
cup almond/coconut milk (unsweetened)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
1 cup almond/coconut milk (unsweetened)
small banana
1 tbsp. organic peanut butter
2 tsp. sweetener (Stevia/Natvia)
5 ice cubes
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
25
FRUIT SMOOTHIES
Banana Colada
Makes 1
Makes 1
banana (peeled)
cup pineapple chunks
cup fresh pineapple juice
cup ice cubes
1 tbsp. sweetener (Stevia/Natvia)
tsp. coconut oil
Berry Bash
Makes 1
1 cup full fat yoghurt (natural/organic)
1 cup coconut milk (unsweetened)
1 cup frozen berries
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
colder.
26
Bananalicious Bang
Makes 1
2 bananas (frozen)
1 cup strawberries
1 cup rice milk (unsweetened)
2 tsp. natural vanilla essence
4 tbsp. organic maple syrup
Pinch nutmeg
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
FRUIT SMOOTHIES
Berry-Palooza
Berry Brainstorm
Makes 2
Makes 2
Makes 2
cup fresh apple juice
cup full fat plain or vanilla yoghurt (natural/organic)
1 cup peaches (fresh, sliced, partially frozen)
cup raspberries (partially frozen)
1 cups ice
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 2
27
FRUIT SMOOTHIES
Makes 1
Makes 1
ROCKMELON RADNESS
Makes 1
1 banana (ripe)
rockmelon (ripe)
cup plain or vanilla yoghurt (natural/organic)
cup coconut milk (unsweetened)
1 tbsp. orange juice concentrate
2 tsp. honey (natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Cran-Orange Smoothie
Crazy Cranberry Smoothie
Makes 2
1 cups fresh cranberry or raspberry juice
2 cups mixed berries (frozen)
1 cups full fat plain or vanilla yoghurt (natural/
organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
28
Makes 2
1 cup fresh cranberry juice
cup raspberries (fresh)
1 cups orange sections
cup cranberries (fresh)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
FRUIT SMOOTHIES
Blueberry Cream
Fast Brekky
Makes 1
Makes 4
Rockmelon Miracle
Makes 2
Makes 6
1 cup watermelon
1 cup cantaloupe or honeydew
1 cup pineapple
1 cup mango
1 cup strawberries
1 cup fresh orange juice
1 tsp. sweetener (Stevia/Natvia)
cup ice (crushed)
Chilly Bananas
Makes 2
cup fresh pineapple juice (chilled)
1 cup strawberries (fresh)
1 banana (ripe)
cup ice (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 2
2 bananas (frozen)
1 tsp. vanilla extract
1 cup seasonal fruit of choice (chopped)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
29
Sectio n 3:
S
E
I
H
T
O
O
M
PROTEIN S
Simple Energy Quickie
Makes 1
cup almond milk (unsweetened)
1 scoop Toned Protein Powder
6 ice cubes
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Pre-workout Power
Makes 1
1 1 cups water (alkalised/purified if possible)
2 scoops Toned in Bananarama
1 banana
6 ice cubes
30
PROTEIN SMOOTHIES
Pick-me-up
Makes 1
Makes 1
Tropical Tang
Sunshine Smoothie
Makes 1
Makes 1
1 cup fresh orange juice or water (alkalised/
purified is possible)
1 scoop Toned in Vanilla Coconut Crme
cup desired seasonal fruits
1 banana
6 ice cubes
Tropical Burst
Makes 1
Makes 1
31
PROTEIN SMOOTHIES
Makes 1
Makes 1
32
PROTEIN SMOOTHIES
Makes 1
Makes 2
Makes 1
Makes 1
Plum Icicle
Makes 1
2 scoops Toned in Vanilla Coconut Crme
1 plum (ripe, pitted)
1 lemon, juiced
2 cups water (alkalised/purified if possible)
cup ice cubes (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
33
PROTEIN SMOOTHIES
Mochaccino Shake
Makes 1
Makes 1
Choc-nut Truffle
Makes 1
Makes 1
Hulk It Up
Makes 1
2 scoops Toned in Vanilla Coconut Crme
cup pistachios
2-3 mint leaves
1 cup coconut milk (unsweetened)
3-5 ice cubes (crushed)
*2 drops green food colouring just for fun
(optional)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
34
PROTEIN SMOOTHIES
Oatmeal Answer
Makes 1
Makes 1
Banana Delight
Strawberry Cheesecake
Makes 1
Makes 1
35
PROTEIN SMOOTHIES
Bonza Blueberries
Peach Power
Makes 1
Makes 1
Tropical Treat
Makes 1
Makes 1
3 oranges
1 tsp. sweetener (Stevia/Natvia)
1 scoop Toned in Vanilla Coconut Crme
Tantalisingly Tropical
Makes 1
2 cups water (alkalised/purified if possible)
cup pineapple (fresh)
2 tbsp. shredded coconut
1 tbsp. plain or vanilla yoghurt (natural/organic)
banana (frozen)
1 scoop Toned in Bananarama
2-3 ice cubes (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Choc-mond Mania
Makes 1
2 cups water (alkalised/purified is possible)
15 almonds (unsalted)
1 tbsp. shredded coconut
1 scoop Toned in Choc-cocolicious
1 tsp. sweetener (Stevia/Natvia)
3-5 ice cubes (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
colder.
36
PROTEIN SMOOTHIES
Makes 1
Makes 1
Super Slimmer
Mineral Magic
Makes 1
Makes 1
Makes 1
Makes 1
1 banana
1 cup almond milk (unsweetened)
10 almonds
1 scoop Toned in Bananarama
4-6 ice cubes (crushed)
37
PROTEIN SMOOTHIES
Fruit Fancy
Pineapple Princess
Makes 1
Makes 1
My Strawberry Saviour
Makes 1
Makes 1
38
Sectio n 4:
S
E
I
H
T
O
O
M
CREAMY S
Creamy Date Smoothie
Makes 1
cup almond milk (unsweetened)
cup dates (pitted, halved)
cup ice (crushed)
cup vanilla yoghurt (natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
39
CREAMY SMOOTHIES
Makes 1
Makes 1
Carrot Creme
Makes 1
cup cashews (raw, unsalted)
1 cup ice (crushed)
banana
1 tbsp. maple syrup (sugar free, organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Makes 1
cup pineapple (chopped)
cup ice (crushed)
1/3 cup fresh orange juice
cup carrot (fresh, chopped)
banana
cup full fat Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
40
CREAMY SMOOTHIES
Makes 1
Makes 1
Coconut Moment
Makes 4
Makes 2
1 mango (peeled, pitted)
1 cups full fat plain yoghurt
4 tbsp. honey (organic/natural)
1 tbsp. fresh lime juice
tsp. freshly grated lime zest
1 banana (peeled, chopped)
10 strawberries (fresh)
1 tbsp. fresh lemon juice
tsp. freshly grated lemon zest
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Mango Essence
Makes 4
1 cups mango (chopped, peeled)
1 cups coconut milk (unsweetened)
cup fresh lime juice
1 tbsp. cinnamon
cup full fat Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
41
Citrus Screamer
Makes 2
1 banana (frozen)
2 tbsp. fresh lemon juice
2 oranges
2 tbsp. honey (natural/organic)
cup full fat Greek yoghurt
cup ice (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
CREAMY SMOOTHIES
Mango Surprise
Blueberry Break
Makes 2
Makes 1
Vanilla-berry Blast
Peanut Butter Cookies
Makes 1
1 cups almond milk (unsweetened)
cup full fat vanilla yoghurt (natural/organic)
2 tbsp. Peanut butter (organic) 100% Peanuts
banana (ripe)
1 tbsp. honey (organic)
4 ice cubes (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Choc-Raspberry Roundup
Makes 1
1 cups coconut/almond milk (natural/organic)
1 cups vanilla yoghurt (natural/organic)
cup dark chocolate chips (natural/organic if
possible)
1 cup raspberries
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
42
Makes 1
1 cup coconut milk (unsweetened)
cup vanilla yoghurt (natural/organic)
1 cup blueberries (fresh)
1 tbsp. flaxseed oil
cup ice (crushed)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Peach Pit
Makes 1
1 cup coconut milk (unsweetened)
1 cup peaches (pitted, frozen)
2 tsp. flaxseed oil
cup full fat Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
CREAMY SMOOTHIES
Apple Antics
Makes 1
Makes 1
Pineapple Posse
Strawberry Kisses
Makes 1
Makes 1
1 cup coconut/almond milk (unsweetened)
cup pineapple chunks (fresh)
1 tbsp. flaxseed oil
cup ice (crushed)
cup full fat Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
43
Fruit Blend
Makes 1
cup mango (fresh, chopped)
1 cup strawberries (fresh, stemmed, shopped)
cup peach slices (fresh)
1 cups fresh pineapple juice
cup full fat vanilla yoghurt (natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
CREAMY SMOOTHIES
Makes 1
Makes 1
Orange-berry Creation
Makes 1
1 orange (fresh, peeled, sectioned)
cup strawberries (fresh, sliced)
cup full fat Greek yoghurt
cup blueberries (fresh)
cup coconut milk (unsweetened)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Dairy-free Diva-licious
Makes 1
1 cup strawberries (fresh, stemmed, sliced)
2 bananas (ripe, peeled, frozen)
1 cup fresh orange juice
cup coconut milk (unsweetened)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Tropi-colada
Makes 1
cup pineapple chunks (fresh)
2 tbsp. shredded coconut
cup full fat Greek yoghurt
2 tbsp. fresh lime juice
cup coconut milk (unsweetened)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
Pomegran-berry Blast
Makes 1
1 pomegranate
cup strawberries (fresh, sliced)
raspberries (fresh)
1 cup full fat frozen Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
44
CREAMY SMOOTHIES
Tripleberry Twist
Strawberry Bananarama
Makes 1
Makes 1
Lychee-mint Mania
Makes 1
9 lychees (deseeded, peeled)
1 medium banana (peeled)
10-15 mint leaves
2 cups fresh spinach leaves
1 cup water (alkalised/purified if possible)
cup full fat Greek yoghurt
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
45
CREAMY SMOOTHIES
Pine-lychee Lusciousness
Papaya Power
Makes 1
Makes 1
Papaya-Orange Awesomeness
Papayapple Primer
Makes 1
Makes 1
Watermelon-banana Snack
Makes 1
2 cups watermelon (seedless)
1 whole banana (peeled)
cup water (alkalised/purified if possible)
cup plain or vanilla yoghurt (natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
46
Strawmelon Mania
Makes 1
2 cups watermelon (seedless)
2 cups strawberries (fresh, sliced, stemmed)
cup water (alkalised/purified if possible)
cup full fat vanilla yoghurt (natural/organic)
Blend all ingredients together.
Add cup ice to mixture if you prefer your smoothies
even colder and thicker.
CREAMY SMOOTHIES
Apricot Splendour
Makes 1
Makes 1
47