Smoothies are a fabulous way to boost your nutrient and fibre intake from raw fruits and vegetables. Smoothies can also be used to combine ingredients for the synergistic health benefits. Here's a selection of some of the recipes demonstrated at our Smoothie Making Workshop.
This recipe combines anti-inflammatory compounds from ginger (gingerols) and turmeric (curcuminoids) with bioperine from black pepper to enhance absorption and anti-inflammatory action. We then add in complementary flavours from citrus with an antioxidant vitamin C boost, together with the added anti-inflammatory properties of pineapple provided by its enzyme rich core. Here we add in chia seeds for their anti-inflammatory omega fats which also further enhance the phytonutrient uptake and absorption.
All to be prepared by removing skin/peel and then blending: 3cm fresh turmeric root, 3cm fresh ginger root, Fresh black pepper (a couple of twists), 1/2 ripe mango, 1/3 pineapple (including core), 1 passion fruit, 1/2 fresh lime juice and grated zest, 1 fresh kaffir lime leaf, 1 dessert spoon soaked chia seeds (include the water used to soak in the blend). Water added to desired consistency.
This recipe is designed to support liver detoxification pathways for the perfect cleanse. Here we combine ingredients scientifically proven to work synergistically to support the health of the liver including barleygrass, chicory, fennel and celery. Added to that are optional broccoli sprouts, which are nutrient powerhouses and provide compounds such as glucosinolates and sulforaphane to activate phase two detoxification pathways. The additions of apple and lime also help support liver detoxification whilst providing a lift to the flavour to ensure that this blend of powerful greens is an enjoyable smoothie.
1 Chicory head, 1 tsp barleygrass powder, 1 celery stalk, 2 cored apples, 1/2 bulb fennel, 1 fresh lime juice, 1 dessert spoon broccoli sprouts (optional), 100ml water/ice.
Great for bone and joint health! This recipe is great for growing kids and adults alike with calcium for bones from both the almonds and the yoghurt plus the vitamin C rich properties of the cherries. Add in the cacoa powder for some digestive polyphenol and antioxidant action and we have a have a healthy easy recipe, great for all the family.
‘Activated’ almonds just means that they have been soaked beforehand and whilst not essential, this does help to break down certain properties within the almonds to make them easier on our digestive system and the nutrients more bioavailable. The yoghurt can also be swapped out for kefir for an additional boost.
20 activated almonds (soaked), 10 cherries, 200ml goats/sheeps/coconut yoghurt and a teaspoon of cacao powder.
This recipe helps kick start your day with beetroot to help with the production of nitric oxide to circulate oxygen to energise your system. Coconut oil provides essential fats to help absorb the phytonutrients from the berries and also works with the protein from the brazil nuts which help maintain your energy for longer.
4 brazil nuts, 1 teaspoon coconut oil, 1 apple, 1 teaspoon acai powder, 1/2 beetroot, 1 handful of raspberries, 1 handful blueberries, 1/2 teaspoon raw local honey, dash of coconut water.
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Jackie Coldwell is co-Director of Therapy Organics, and leads the Nutrtional Therapy Team.See more Articles by Jackie
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