GOOD MORNING HYDRATION!

This light and hydrating juice blend is ideal post run or - without Maltodextrin - it is great first thing to replenish the body after sleep. 

Persimmon is low in calories (provides 70 calories per 100g) and low in fat but it is a rich source of dietary fibre. Persimmon contains health benefitting phyto-nutrients, flavonoids and poly-phenolic anti-oxidants like catechins and gallocatechins, as well as important the anti-tumor compound betulinic acid. Catechins are also known to have anti-infective and anti-inflammatory properties.

Fresh persimmon contains anti-oxidant compounds like vitamin-A, beta-carotene, lycopene, lutein, zea-xanthin and cryptoxanthin. Together, these compounds function as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

In simple terms, 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!  The lime juice is packed full of calcium, potassium and magnesium, which are good for cardiovascular and bone health. 

Ingredients:

1/2 scoop Vegan Protein mix

1x tbsp Maltodextrin

1/2 Galia melon 

2x Persimmon 

100g Spinach

1x tsp Chia seeds

2x tsp SuperGreen powder

2x Banana

1x Lime

100ml Water

Method: Add the Protein mix and Maltodextrin (optional) to a blender. Add chopped bananas and chopped melon then the water. Squeeze the lime and add. Throw in the spinach, chopped persimmon and chia seeds. Blend on high, or pulse setting, until completely smooth.

Enjoy!

Luke

SUPER RE-FUEL

This Super Re-Fuel blend is very good as a healing elixir, after high-intensity cardio-vascular exercise.  For those of you that are de-toxing or calorie-counting, remove maltodextrin and reduce the avocado to half.  

The two key ingredients are beetroot and kale that provide not only excellent overall health benefits with high nutritional value, but are also very low in fat with low calorie content.

Beetroot is a low calorie, low fat, root vegetable that can help to reduce cholesterol levels. The root is also a rich source of B-complex vitamins, such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals, such as iron, manganese, copper and magnesium. It is also full of flavonoids.

Beetroot is strong in Vitamin A, which is required in maintaining healthy mucus membranes of the skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect the cells in the body.

Kale's health benefits are primarily linked to its excellent source of antioxidant vitamins A, C, and K and sulphur-containing phytonutrients.  Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity and bone health. 

Beyond antioxidants, the fibre content of cruciferous kale binds bile acids and helps to lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Avocados, 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.

Ingredients:

1/2 scoop Vegan Protein Mix

1x tbsp Maltodextrin 

50g Raspberries

40g Blueberries

1x Banana

1x small Avocado

50g Kale

1x tsp Acai

1x Beetroot

50ml Grape juice

50ml Water 

Method:  Chop the banana and scoop out the avocado from the skin, then throw into a blender. Add the protein mix, maltodextrin (optional), grape juice and water. Add the acai and chia seeds, then the kale and berries. 

Blend on high, or pulse well. You may find that you need to blend longer than usual as Kale is a coarse, leafy veg.

Enjoy!

Luke

OMEGA BOOSTING C!

This smoothie is perfect to kick start the day or for a pre-workout energy boost. It is great to recharge the batteries, particularly if you are feeling run down.  

It can be used as a tonic during the Christmas holiday season after a bit too much excess food and alcohol has depleted your energy reserves. 

The broccoli has protein for muscle and cell repair, while good sugars and complex carbs are supplied from the bananas and oats.  Omega 3 and fibre come from the Chia seeds (found in select specialist health shops or online). Finally the strawberries and spinach are full of nutrients and loaded with vitamin C.

Ingredients:
2x Bananas
20g Oats
2x Pressed Apple (or pure juice 100ml)
60g Spinach
4x florets Broccoli
6-8 Strawberries
2x tsp Super Greens powder
1x tsp Chia Seeds
Splash of water

Method: Throw the chopped bananas, oats, broccoli and strawberries into a blender. Top with the apple juice, water, powder and seeds. Then the spinach. Blend on pulse or high until smooth and blended.

Enjoy!

Luke

VERY BERRY BURST-MAS

This makes a great recovery smoothie post run or work out! Or perhaps an alternative to another helping of Christmas pudding.

The combination of red berry fruits are abundant in Antioxidants, Polyphenols, Vitamins K and C, which aid in cell repair, recovery and Cardiovascular performance.

One banana contains 467mg of Potassium, which helps protect the Cardiovascular system and is reported to help reduce high blood pressure and risk of stroke with regular consumption. (Please refer to a GP or fully trained health practitioner for medical advice).

Ingredients:

2x Bananas

4x Broccoli florets 

2x tsp Chia Seeds

1x tsp Super Green powder

6x Strawberries

1x tbsp Blueberries

1x tbsp Raspberries

100g Spinach 

2x Apples or 50ml Pressed Apple Juice

50ml Grape Juice

Method: Add the chopped bananas, broccoli and strawberries into a blender. Top with either the juice of 2 apples (or 50ml press apple juice) and the grape juice. Throw in the spinach, powder, seeds and berries. Blend on pulse or high until smooth. 

Enjoy!

Luke

CREAMY GREENY MELLOW

This makes a great recovery drink after a run (or perhaps too much Christmas booze). Hydration comes from the melon and persimmon. Protein and good fat is supplied from the avocado and you get all your super nutrients from the acai and kale!

Ingredients:
1x Banana
1/2 Cantaloupe
1x Avocado
1x Persimmon
50g Kale
100ml Water
Splash Agave Syrup
1x tsp Acai powder

Method:  Chop the banana and cantaloupe into chunks, then scoop the flesh from the Persimmon. Top with the water, powder, avocado then the kale. Blend on high or pulse until creamy.

Enjoy!

Luke

ADUKI CHOCOLATE DATE BROWNIES

Enjoy as a great, high in protein, sweet treat 'on-the-go' or as energy bars during exercise. For a special treat serve warm with Swedish Glace ice cream. Perfect on a cold winter's evening.

Ingredients:
1x can Aduki beans, drained

1x medium over ripe Banana

125ml Almond or Rice milk

125ml Light Coconut milk

70g Barley Flour

35g Rice Flour

6 tbsp Cocoa Powder

3 tbsp Maple or Agave Syrup

1 tsp Vanilla extract

1/2 tsp Sea Salt

25g Currants, chopped Dates or Goji Berries

70g Vegan Chocolate Chips (optional)

Method:  Preheat oven to 200C. Grease a 9-inch square cake tin with coconut oil. Using a blender or food mixer, puree the beans and banana with the almond milk and coconut milk until smooth and creamy.  

Add the flours, cocoa powder, syrup, vanilla and salt. Process until they are thoroughly mixed. Stir in the dried fruit. Pour the mixture into the tin and sprinkle with the chocolate chips. Bake for 35-45 minutes until firm. 

When the mixture has cooled, it can be cut into squares. Store in the fridge to keep fresh.

Enjoy!

Luke

WINTER WARMER

This Winter Warmer is a pleasant seasonal surprise in a whizz! This recipe serves two to three comfortably.  As a post-run fuel (after 8.5 miles) I thought I needed it all, but after consuming the Winter Warmer in one sitting, I can confirm it DEFINITELY needs to be shared.  I felt like I'd eaten a full dinner..and then some!

Ingredients:
3x Bananas
3x Broccoli florets
1x Avocado
1x Persimmon fruit
1x Lime
1/2 Orange Pepper
1/2 Cantaloupe Melon
60g Spinach
50g Kale
100ml Water
2x tsp Super Green Powder

Method: Add the broccoli florets, pepper, chopped bananas, powder, lime juice, water and chopped melon to the blender, then pulse on high until smooth.  Add the avocado, kale, spinach and scooped flesh from the persimmon fruit. Blend to a smooth consistency.

Freshly squeezed orange flesh can be used instead of lime if preferred.  I favour limes as they contain more punch of vitamins in comparison to orange and I like the zest they give!

Enjoy!

Luke

RUBY RED

This is a great pre-run smoothie.  Let me know what you think.

Ingredients:
2x Banana
2x Nectarine
2x Plums
3x Broc florets
1x Lime
Small handful Blueberries
1x tsp Acai powder
100ml Red Grape juice
50ml Water

Method: Add the bananas, broccoli, plums and nectarines first, then the juice of lime and liquids with the Acai powder. I added two small scoops of Maltodextrin for some extra energy carbs pre-run. Blend on high or pulse.

If using a juicer then 2x apples will work a treat instead of grape juice....

Enjoy!

Luke

LEAN MEAN GREEN

This is a great post-gym smoothie or colourful elixir to kick-start the day! The sugar carbs from the bananas give the muscles instant replenishment, while the broccoli and greens are nutrient-dense with protein to feed the muscles.  Meanwhile, the berries and grape juice are full of antioxidants for cell repair.

Ingredients:

3x small bananas

1x beetroot

3x florets broccoli

handful of blueberries

spinach

rocket

2x tsp of SuperGreen powder

100ml red grape juice

100ml water.

Method: Add the broccoli, bananas, then the liquids. Then add the blueberries, beetroot, powder, spinach and rocket. Pulse or high setting on blender until smooth. If using a juicer, apple or carrot can be used instead of grape juice. 

Enjoy!

Luke