Category Archives: Juices/Smoothies

Do you have Endometriosis…maybe this Smoothie will Help YOU??!

Endometriosis can be a debilitating problem for many women….pain, heavy bleeding, fatigue etc. This smoothie full of protein rich ingredients, packed with magnesium, selenium, zinc, potassium, iron & antioxidants. 

  • 1-2 frozen ripe bananas
  • 1Tblsp cacoa powder (or cocoa if you have – full of magnesium, calcium, iron)
  • 1Tblsp molasses (high calcium, manganese, iron, potassium & Vit B’s)
  • 1tsp moringa powder (high protein, vitamin A, C, potassium & calcium – I have this in stock too now!!)
  • 1C nutmilk of choice (add water to thin out if needed)
  • Handful of Raspberries (high in calcium, magnesium, Vit C & B’s – great to help menstrual cramps)
  • 1Tblsp LSA (high zinc, selenium, magnesium, calcium & protein)
  • Dash of cinnamon powder (is anti-inflammatory, antioxidant, balances blood sugars, etc)

You can add a raw egg if you don’t have moringa….high in calcium, iron, zinc, Vit B’s & is a great source of protein! Or even some natural yoghurt for extra calcium, Vit D & protein.

Throw all into your blended….add some ice if you like…& whizz up!

 

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Need Some Added Nutrients…Try This Juice!

This was another hit at my Opening Night….everyone started trying the ‘safe’ orange juice (oranges, carrot, ginger, celery)….but ended up actually loving the beetroot juice!

To support your heart, detox the liver, build blood, aid digestion & is also rich in potassium, folate, iron, vitamin C, magnesium, potassium & iodine.

beetroot juice

x3 beetroot

x2 pears

x4 kale leaves

2cm knob turmeric

x2 limes

This is an earthy juice…which tastes great….is packed with nutrients & has an amazing colour – get your boost of nutrition today!!

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Tangy Peach Granita

Most fruits contain ample natural sugars….so there really isn’t any reason to add sugar. A granita is effectively a sorbet – but without the added sugar. Sugar depletes the function of the immune system for up to five hours after consumption – so reducing your intake will give your body an automatic boost. Peaches are rich in vitamin C & beta-carotene & a great source of fibre.

Ingredients:

  • 4 ripe peaches, skinned, halved, stoned & sliced (or any fruits you like)
  • 2Tbsp lemon or lime juice
  • 200ml water
  • 3 star anise
  • 1 stick cinnamon
  • Fresh strawberries or raspberries to garnish

Method:

  1. Heat the water in the saucepan until almost boiling, then turn off the heat.
  2. Soak the star anise & cinnamon in the water for an hour, then remove & discard the spices.
  3. Blend the peaches in a food processor with 2Tbsp of the water until smooth.
  4. Add lime juice & blend again.
  5. Place in plastic container & freeze until hard (4-5hrs).
  6. Take out of freezer & serve with berries.

Just what the Naturopath ordered in these steamy conditions this long weekend!!!

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A Smoothie rich in Anthocyanins…

Plum & Chia Smoothie

The purple pigment in the plums & blueberries are rich in anthocyanins & antioxidants which may help lower cholesterol, cleanse the blood, whilst being rich in vitamin C & beta-carotene.

Boosted with the protein, essential fatty acids & minerals from the chia seeds – this smoothie has it all!

3 plums, pitted & cut into chunks

1/4C coconut water

1/4C blueberries

1tsp chia seeds

1/2tsp cinnamon

Handful ice cubes

Mix all in a blender until smooth & serve immediately.

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Healthy Ageing…Easy!

It’s a fact….we are all ageing every single day. It’s inevitable but we can slow down the ageing process with what we choose to eat, drink & do with our bodies.

Now this is not rocket science….it’s just clean, fun living.

  • aim for 30mins light to  moderate exercise most days…walking is great – just pick up the pace. Change routes as you become fitter, throwing in a hill or two. Do it with a friend or the dog!
  • do some resistance training to aid bone health. Carry weights or use a back pack…even training in the pool to give a natural resistance is great….& cool!
  • keep your mind active….you will keep producing new brain cells over time. Do a short course or workshop, read a non-fiction book, sudoku, crosswords, hey – even challenge yourself at the “Chaser”??!!
  • stress affects every system in the body which can lead to serious health conditions. Take time to relax & have FUN!! Try getting a massage, yoga, soaking in tub with epsom salts & essential oils, watch a comedy movie with a friend, play with your pets, spend some time in nature or throw a frisbee in the park whilst finishing off with a picnic. The list really is endless.
  • include protein rich foods to cut down appetite & give you extra energy, whilst cutting down on starchy carbs (breads, rice, pasta….only have small portions).
  • enjoy a myriad of fruit & veggies…all colours of the rainbow ….daily. Choose low GI such as salad veggies & greens, limiting high carbs like potatoes, sweet potatoes, carrots. Organic or spray-free is better….& always wash veggies.
  • snack on nuts & seeds….& enjoy cold pressed oils such as olive & macadamia. Great for joint, heart, brain & hormonal health.
  • drink about 2L water daily….more when exercising. Add lemon, mint or lime to mix up the flavours.
  • avoid excessive alcohol, salt & sugar. Limit alcohol to 1-2 glasses & not every day. Try Himalayan Pink salt or Artisan Sea salt for the extra minerals.
  • don’t stress about having the odd night off & having takeaway – just don’t do it every week….choose your healthiest option available when out with friends.
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Wellness just isn’t the absence of disease…..it’s about achieving optimal health.

Check out this link for some great recipes:

https://www.metagenics.com.au/why-natural-medicine/wellness-and-healthy-ageing

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A Refreshing Mocktail to Mix it Up?!!

With lots of Christmas parties & New Years Eve around the corner….why not throw together this refreshing mocktail to mix it up a little??!! I think this will be on the cards to “pace ourselves” this festive season….I hope you enjoy!!

Happy New Year!!!

 

Watermelon Berry Crush

Watermelon Berry Crush

Ingredients:

  • 500g (3 cups) watermelon, cubed
  • 1 punnet strawberries, stems removed
  • juice of 1 lime
  • 16 ice cubes
  • 2 tbsp mint leaves
  1. Blend everything together in a high speed blender.
  2. Garnish with a lime wedge & a sprig of mint.

Enjoy!!!

Serves 2

This recipes is from: http://www.embracinghealthblog.com/2015/12/21/delicious-christmas-recipes/

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Gotta Love a ‘Slow’ Juice!

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So…most people know juicing fruits & veggies is a great way to add more absorb-able nutrients we need daily. But did you realise that a ‘slow cold press’ juicer causes less damage to the enzymes & extracts more juice than its high speed counterpart – so MORE quality juice from your produce. Full of antioxidants to remove those nasty free radicals & you’ll be full of ENERGY in no time!!

Try:

Power Pack– rich in Vit C, E & A, folic acid, potassium,  & carotenoids

  • 2 apples
  • 2 Kiwi fruit
  • 2 pears
  • 1 celery stick with leaves

Beet Treat – Super charged with Vit A,C & E, B6 folic acid, iron, calcium, & magnesium & potassium

  • 2 carrots
  • 2 apples
  • 1 small beetroot

Ginger Up – rich in Vit A, C & E, & improves circulation & digestion

  • small piece ginger
  • 1/4 watermelon

Don’t forget to check out my Facebook page for more great recipes!!

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Mocktail for the Party Season!!??

With the Festive season around the corner (& many of my clients currently on a detox!!)….why not think about having

a mocktail or two on the menu….

Mocktails add fresh, colour & a visual “WOW”….without the punch!!

Try these to add something different to your next function….think responsibly.

Mixed Berry & Pineapple Frappe’                       

200g fresh/frozen Mixed Berries

225g chopped Pineapple

250ml Pineapple juice

1/2tsp Rosewater

8-10 ice cubes

Place all ingredients into a blender, & blend until smooth. Pour into two tall chilled glasses. High in antioxidants, aids digestion & bursting with flavour….enjoy!!!

 

Watermelon & Rosewater Slush

500g frozen Watermelon chunks

45ml Lime juice

1 tsp Rosewater

Place all in a blender & blend till smooth. Pour into a tall glass & enjoy with a friend!

Enjoy the Festive season….responsibly!

 

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The “New Kid on the Block”….

Chia seeds seem to be the latest & greatest thing….since sliced bread??!! LOL

What is this “new” superfood all about & how can we reap the benefits???

Well this seed is from the Sage family…& was eaten by the Incas, Mayans & Aztecs regularly. Chia is a Mayan word meaning strength. It gives you incredible endurance & has sooo many positive qualities – why wouldn’t you include it in your healthy eating plan?!

Chia seeds:

  • Are a complete protein, providing all the essential amino acids & have 2 times the protein than any other grain or seed.
  • Contains 5 times more calcium than milk.
  • Have 3 times more antioxidant properties than blueberries – store dry for up to 4 years.
  • Have 3 times more iron than spinach.
  • Contain huge amounts of omega 3 & 6 (per gram has more than salmon) needed to boost your hair, skin, heart & brain.
  • Are a dieters dream since they absorb water & form a gel, which gives a feeling of fullness quicker & also acts as a physical barrier between carbohydrates when eaten together. This slows down the absorption of sugars & gives you more endurance.
  • Soaked seeds are easily digested & act like an intestinal broom sweeping out accumulated wastes. The added fibre aids stool formation & regularity.
  • Can be added to sweet or savoury foods….very versatile.
  • Are gluten free & inexpensive.
Soak 1/3C chia seeds in 2C water/juice/almond milk or whatever liquid you like, to form a gel within 10 minutes. You can make up a batch & keep refrigerated for up to 2 weeks to add into smoothies, pudding, granola or try these recipes below.
‘Chia Fresca’
2 tsp chia seeds
10oz pure water
juice of one lemon or lime
agave syrup or raw honey to taste
This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy.
Persi-nana Chia
4-5 tbsp chia seeds
1-2 bananas
1-2 persimmons
1tsp maca
1 tsp cinnamon
handful of goji berries
handful of pumpkin seeds
Blend together the bananas and persimmons. Pour out the mixture into a bowl. Stir in the chia seeds, maca, cinnamon, gojis and pumpkin seeds. Leave the chia to soak for at least 10 minutes before consuming.

Raw ‘Rice Pudding’
4-5 tbsp chia seed
2 cups almond milk
raw honey or agave syrup to taste

Combine the ingredients to your taste. Leave the chia to soak for at least 10 minutes before consuming. You can also add other flavours like vanilla, cinnamon or cardamom.

 

 

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