GOOD MORNING FRUIT SALAD

This green, hydrating fruit salad is perfect first thing on waking or as pre-run fuel to kick start the metabolism. Protein from the avocado, water and vital vitamins from the melon and spinach. Then the super antioxidants of the goji berries, makes a tasty burst of flavour to wake up your body the natural way!

INGREDIENTS:
Half Honey dew Melon
50g Spinach
1x Avocado
10x Black/Red Grapes
Sprinkle Goji berries
Season with salt & pepper


METHOD:
Chop the spinach and add to a large bowl, add chopped melon and avocado. 
Then add the grapes, berries and seasoning. Toss the salad.

Hope you Enjoy!

UltraLuke

SUPER FOOD SMOOTHIE

Super Power Fuel

This makes a great super fuel boosting smoothie after the gym or a run. I used some protein today as I ran for 8 miles, but it is optional.

The antioxidants from the blueberries and grapes help repair and replenish the muscles. 

The added protein, vitamins and omegas from the avocado, spinach and chia seeds help restore lost energy and allow the body to recover quickly.  Meanwhile, the coconut water hydrates and nourishes the system after intense exercise.

INGREDIENTS:
(serves two)
2x Pears or Bananas
1x Avocado
1/2 Scoop protein powder (optional)
20 x Black grapes
40g Blueberries
1/2 Mango or the juice
50g Spinach
2x tsp Chia Seeds
200ml Coconut water
100ml Water

(for No Sugars/Low carb use less grapes and mango)

METHOD:  Add chopped bananas or pears to a blender with mango pieces or the juice. Then add the protein powder, and waters to the mix. 


Top with the avocado, spinach, chia seeds, grapes and blueberries.  Blend on high or pulse setting until completely smooth. 

Drink, enjoy and feel super fuelled!

UltraLuke

CREAMY GREENY PEAR

The protein and good fats (from the avocado), anti-oxidants, vitamins C, K and A (from the spinach and blueberries) and potassium and electrolytes (from the coconut water) make this creamy smoothie a perfect choice for after the gym or a long training run!  It is also a great alternative to banana-based smoothies.

*Pear fruit is packed with health benefiting nutrients such as dietary fibre, anti-oxidants, minerals and vitamins, which are necessary for optimum health.

*Pear fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins (B6).

*Pear fruit is one of the very low calorie fruits, providing 58 calories per 100g. Just a few sections in your daily diet can bring significant reduction in weight and blood LDL cholesterol levels.

INGREDIENTS:
(depending on activity level this can serve two)

1x small Avocado

3x ripe Pears

50g Spinach

40g Blueberries

50ml Coconut water

50ml Soya milk (unsweetened)

50ml Water

METHOD: Chop the pears into chunks and add to a blender. Add the spinach leaves, blueberries and scooped out avocado. Then add the liquids combined. Blend on high or pulse until a really green and creamy texture develops.

Hope You Enjoy!

UltraLuke

NUTS ABOUT BANANAS

This yummy tasting nutty smoothie is full of potassium (bananas) and carbohydrates to replenish and hydrate. The blueberries are packed full of antioxidants for cell repair. The spinach is full of vitamin K, A and C to boost the immune system making this perfect for a post workout or run! 

Ingredients:

3x large Bananas

40g Blueberries

50g Spinach

1x heaped tbsp Peanut butter

100ml Soya milk

50ml Water

METHOD:  Add chopped banana and blueberries to a blender. Then add the soya milk and water. Top with the peanut butter and spinach. Blend on high or pulse setting until thoroughly smooth. 

Enjoy!

UltraLuke

NO-bake chocolate energy bars

These no-bake chocolate energy bars are all natural, vegan and they have no added sugar. Great tasting energy boosting bars are full of good omegas, good fat, fruit sugar and complex carbohydrates, making them perfect to fuel on the go, during a long run or during the day as a snack.

Ingredients:

180g pitted medjool dates

40g cocoa powder unsweetened

40g cup whole chia seeds

1 tsp. vanilla extract

40g unsweetened coconut flakes

1/4 tsp sea salt

120g walnut pieces

30g chopped dark chocolate or dark chocolate chips

40g oats

METHOD: Place dates in a blender or food processor and purée until a thick paste forms. Add cocoa powder, chia seeds, vanilla, coconut and salt. Pulse until all ingredients are combined.

Remove mixture from blender and place into a bowl. Mix in walnut, chocolate and oats.

Cut a large length of greaseproof paper and place one end of it into an 8×8 pan. Press mixture into pan.

Once it’s pressed into all corners, flip over and out of the pan. Wrap the block tightly with the excess paper and place in the refrigerator overnight.

In the morning, unwrap the block and cut into bars. Store in an air-tight container in the refrigerator.

This recipe is courtesy of www.runningonrealfood.com

Enjoy!

UltraLuke

TROPICAL REPLENISHER

This is a refreshing, replenishing smoothie perfect for after a run or work out. It tastes delicious and tropical.

Kale is a super green food abundant with vitamin K, perfect to fuel the body after exercise.

Fresh pineapple is low in calories. It is a packed full of several unique health promoting compounds, minerals and vitamins that are essential for optimum health.

100 grams of pineapple provides about 50 calories equivalent to the energy provided from apples.

Pineapple fruit contains a proteolytic enzyme called bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties.

Fresh pineapple is an excellent source of anti-oxidants and vitamin C. 100 grams contain 80% of vitamin C, which is required for the collagen synthesis in the body. 

Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs and bones. Regular consumption of foods rich in vitamin C helps the body to boost immunity.

It also contains small amounts of Vitamin A and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required to maintain healthy mucus membranes, healthy skin and is essential for vision.

In addition, pineapple is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. 

Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

INGREDIENTS:
(serves two)

1/2 Pineapple

2x Banana

60g Kale

2x tsp Chia seeds

50ml Water

100ml Coconut water

METHOD:  Chop the pineapple into squares, add to a blender with the chopped banana. Add the liquids then the chia seeds. Top with the kale and blend on pulse or high until thoroughly smooth.

Enjoy!

UltraLuke