Wednesday, 30 January 2013


This is a perfect refuel smoothie after a heavy workout or run. The good fats (avocado/peanut butter) combined with natural electrolytes (coconut water) and vitamins make this fantastic to feed your body full of nutrients to aid fast recovery. Perfect to share or if replacing more than 800 calories you will want the whole jug to yourself! 

Consuming cocoa powder modestly increases your intake of vitamin E, an antioxidant, as well as vitamin K, a nutrient required for proper blood clotting. The powder also provides a modest source of choline, a nutrient that aids in nerve communication within your brain.

Additionally, consuming cocoa powder slightly boosts your intake of several B vitamins. However, since cocoa powder is typically consumed only in small amounts, it does not contribute significantly to your overall vitamin intake.

Peanut butter has a high level of monounsaturated fats and resveratrol (type of natural phenol). Peanut butter provides protein, vitamins B3 and E, magnesium, folate, dietary fiber, arginine and high levels of the antioxidant p-coumaric acid.



1x Banana

1x small Avocado

1/2 Green Pepper

2x small Plums

50g Spinach/Rocket mix

40g Blueberries

1x tsp Cocoa powder or Raw Cacao (Green & Blacks recommended)

1x tbsp Peanut Butter (sugar free)

50ml Coconut water

50ml Apple juice (pressed)

(No Sugar No Grain/low carb followers remove banana and use less juice)

METHOD:  Add the powders to a blender, then add the chopped plums, banana and pepper.  Next add the liquids followed by the berries, avocado and peanut butter. Top with the spinach greens. Blend thoroughly on high or pulse setting until smooth creamy texture.


Thursday, 24 January 2013


This nutrient rich smoothie packed full of antioxidants is perfect to protect and heal the immune system after your morning run. Help prevent any nasty cold viruses from spreading and boost your metabolism to kick start your day! 

Pomegranates deep red colour signify the fruit's rich supply of antioxidant phytochemicals. Antioxidants counteract cellular damage due to free radicals. 

While researchers are still studying the effects of antioxidants within the human body and haven't yet concluded that these compounds work the same in people as they do in a test tube, the National Cancer Society (USA) asserts that within the testing they've done so far, "antioxidants help prevent the free radical damage that is associated with cancer."

It's impossible to talk of curing disease with antioxidants, but it's clear that foods with antioxidants appear to be sensible preventive medicine.

(serves two)

2x Banana

1/2 scoop Vegan protein

5x Strawberries

40g Blueberries

50g Spinach, Rocket, Ruby chard mix

50ml Pomegranate juice (pure)

50ml Water

1x tsp Super green powder

1x tsp Chia seeds

(No sugar No grain/Low carb followers remove bananas and use less juice)

METHOD:  Add the powders to a blender, then the banana, strawberries and liquids. Top with the chia seeds, salad greens and then the blueberries. Blend on pulse until all smooth then high setting until a creamy texture has formed. 

Hope you enjoy!

Tuesday, 22 January 2013


This blend is a great hydrating thirst quencher to wake up the taste buds first thing in the morning or even after a run as the electrolyte properties from the coconut water will replace your body with essential nutrients to help you replenish and recover. 

Widely popular, grapes have been regarded in many cultures as "the queen of fruits" for centuries. These tiny berries contain numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins, and minerals.  No wonder why many of us include them as an integral part of our diet, be it in the form of fresh table fruit, juice or in salads. 

(can serve two)
2x Bananas
80g Red grapes
30g Blueberries
40g Spinach
1/2 Red pepper
1x Scoop Vegan protein mix
1x tsp Super green powder
100ml Coconut water

(No sugar No grain/Low carbohydrate followers remove bananas and use less grapes)

METHOD:  Add the powders, pepper, grapes, blueberries and chopped bananas to a blender. Top with water and spinach, then pulse on high until throughly mixed into a tonic. 


Hope you enjoy!

Monday, 21 January 2013


This is a delicious recovery drink after a long run. The electrolytes and nutrients from the coconut water hydrate the body. The lime juice is full of zinc and vitamin C to combat any allergies or colds developing.

The proteins from the avocado and vegan mix repair muscle tissue and aid recovery. Meanwhile the avocado and banana give this a creamy smooth texture. Delicious!

Anthocyanin is a powerful antioxidant that gives blueberries and strawberries their vibrant colour. It may also help open blood vessels, which allows for smoother blood flow and a lower risk for high blood pressure.

1x Banana
1x Lime
50g Blueberries
1/2 Red pepper
1/2 Avocado
1/2 scoop Vegan protein mix (Optional)
1x tsp Super green powder
50ml Apple juice 
50ml Coconut water

(No sugar No grain/Low carb followers remove banana and use less juice)

METHOD: Add the protein powder to a blender. Juice two apples or use pure pressed apple juice, then add to the blender with the chopped banana and pepper. Scoop out the avocado and then add with the blueberries. Top with the coconut water and juice from the lime. Blend on high or pulse setting until smooth consistency.

Hope you enjoy!

Friday, 18 January 2013

RECOMMENDED: Super green supplement

For those of you looking for a super green supplement, I recommend GreeNourish Complete, available from the Specialist Supplements website.

Happy shopping!


Thursday, 17 January 2013


This blend is packed full of super boosting, strengthening nutrition to keep you strong like The Hulk!

Avocados, which are naturally high in protein, provide nearly 20 essential nutrients, including fibre, potassium, Vitamin E, B and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha, beta-carotene and lutein.

Persimmon is a fruit with great healing, replenishing and protective properties making this fruit perfect to start off the day or as a post-workout drink.

1x Banana
1x Persimmon 
1x Avocado
1/2 Red Pepper
40g Spinach
1x scoop Vegan protein mix
120ml Water
2x tsp Chia seeds

(No sugar No grain/Low carbohydrate followers-remove banana)

METHOD: Add the powders, banana, chopped pepper and liquid to a blender. Top with the persimmon, spinach, seeds and avocado then blitz on high or pulse setting until a thick smooth blend.

Hope you enjoy!