CHAPTER 1. Information

Transcription

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2 CHAPTER 1 Information 1

3 Top 5 Reasons to Detox 1.Remove toxins from the body Exposure to toxins over a long period of time, affects our metabolism, immune system and behavior. This leads to illness and disease. Toxins are stored in tissues and cells in the body, including your brain. When aiming to lose weight, you can release toxins from the fat into your body and they will slow your metabolism down, so reducing the amount will help speed up your weight loss. 2.Improve your immune system When our cells are full of toxins, this compromises the immune system, making you vulnerable to colds and flu. 3.Increase Energy After detoxing your body, you will sleep better and often need less of it; this will lead to more physical and mental energy 4.Restore balance in your body. When your body is full of toxins and unhealthy foods, our digestive, nervous and hormonal systems do not work as they should and we get sick. These systems should work together to achieve optimal health. 5.Gain a better quality of life When loaded with toxins, your body doesn t function optimally. You may experience joint pain, insomnia, digestive problems, headaches, depression etc. These can all be improved with eliminating toxins from your body. 2

4 Symptoms You May Experience From Detox Below are a list of typical experiences from detoxing. You may only experience light headedness or a headache in the first few days but I ve highlighted other symptoms too. HEADACHES Toxins can cause muscle tightness around the neck and shoulders. This can result in tension headaches. Massaging the neck and shoulders will help relieve the tension. Another cause for a headache is because the toxins in the blood cause it to thicken so drink plenty of fluid and it should ease. COLD VIRUS Is actually a symptom of the body eliminating toxins MUSCLE TIGHTNESS The muscles may become tight and sore due to toxin irritation. The legs can be the worst affected as toxins accumulate in the legs. A self-massage, hot baths, stretching and exercising will help to release the toxins. That s why the walking is recommended. Keep exercise light as you need to conserve your electrolytes for the liver. NAUSEA When waste is released too quickly by the lymph glands, some of the toxic overload is taken by the liver and secreted with bile into the stomach. BACKACHES Back pain may increase due to toxins in the lower intestine. Back pain often decreases after elimination of the toxins. BAD BREATH - Waste passes through the lungs, which are an eliminative organ. SKIN DISTURBANCES The skin may become oily as rancid oils are purged from the body. People with problem-free skin may have a few days of pimples or boils. A pallid complexion is also a sign of waste in the blood. When cleansed of mucus and toxins, the skin will be healthy, soft and unblemished. 3

5 SURVIVE THE COLD TURKEY Once certain foods have been eliminated, many people find that they never want to go back to them again, or at least only have them in small quantities. Especially wheat as they compare the lean, flat tummy feeling to how bloated they are when it s reintroduced. How to deal with going Cold Turkey During the first few days, it is very likely that you ll experience a few effects of the toxins leaving the body. The severity on each person will vary. The most common side effect will be a headache, which can be eased by drinking plenty of water. This is due to the release of toxins into the system. Now this may be a little uncomfortable and inconvenient, but it will pass and when it does you ll be feeling more energised, radiant and looking better for it. Whatever you do: DO NOT SLIP UP. Do NOT convince yourself that having something you shouldn t will be good to get rid of the feeling, and won t harm your detox It will! We need 100% elimination! Here I outline some top tips to help you through those days 1 WATER: Aim to drink 3 litres of water. This will help you flush out those toxins. Yes, you ll be back & forth the loo but just think that each visit is another Wave bye bye toxins step forward! 2 FISH OIL: Take a good quality Omega 3 fish oil. Fish oils are essential for brain health and your metabolism which will enhance your ability to burn fat. 3 HOT BATH / SAUNA / EXERCISE: Having a good sweat it an amazing way of releasing toxins. Get hot, get sweaty and accelerate that detox 4 KEEP FOLLOWING THE RULES: Make sure you have plenty of green vegetables at every meal, lemon water, handful of seeds and stay in the group for the vital support! 4

6 REMEMBER: As you follow these recipes you must also avoid all stimulants - i.e coffee and other caffeinated drinks. If you want more of an elimination than strict detox you can enjoy green teas. Plus, there are also a few recipes including eggs and some may not be able to tolerate these well. so again, if it s just an elimination you re after you can include the egg recipes. For a really good detox, leave eggs out too. Would you like even more support and advice from Tara? Join her Detox program here And to accelerate your weight loss and health goals, in addition to changing your mindset, relationships and even your business goals. Apply to Tara and the Team for the ultimate 12 week accountability programme 5

7 CHAPTER 2 Contents Shreddy Meals 7-10 Main Meals Snacks Soups Smoothies

8 CHAPTER 3 Shreddy Meals 7

9 SECTION 1 Crunchy Chicken & Mango Shreddy Meal I. 1 bunch kale II. 1 handful spinach III.4-5 mushrooms IV.12 sprigs parsley V. 5-6 frozen mango cubes VI.1 cooked organic chicken breast Add all ingredients to a food processor - apart from half of the chicken to use as a topping. Blitz for secs. Pile onto your plate, top with your chicken. squeeze half a lemon for some kick and enjoy. 8

10 SECTION 2 Chopped Salad & Mackerel I. steamed fresh mackerel II. 1 carrot III.1 red pepper IV.2 celery stalk Blitz your veggies in a food processor. Top with your Mackerel hey presto - shreddy meal! 9

11 SECTION 3 Black Bean Burger on a Mixed Veggie Shreedy I. (Make burger as per bean meatball recipe in meals section) II. 1 bunch kale III.4-5 mushrooms IV.2 celery stalks V. 3-4 cherry tomatoes VI.1 sprig parsley Blitz the veggies in food processor, squeeze half a lemon for your dressing and enjoy with your burgers 10

12 CHAPTER 4 Main Meals 11

13 SECTION 1 Mixed Bean Chilli on Grilled Mushrooms I. 400g can mixed beans (organic) II. 400g tin toms (organic) III.1 green chilli chopped finely IV.1/2 red chilli V.small red onion VI.2 garlic cloves crushed VII.1/2 tsp cayenne pepper Soften the onion and chillies in a little coconut oil, then add the garlic and fry for a few minutes. Then add the drained mixed beans and the tomatoes and cayenne pepper. Simmer for minutes. Bake mushrooms for minutes on 200 or gas mark 6 12

14 SECTION 2 Curried Quinoa & Buckwheat I. 1/2 cup of mixed quinoa and buckwheat mix II. 1/2 teaspoon turmeric III.Put the above in boiling water until soft. Remove from heat and drain IV.3 tomatoes quartered V.1/2 red onion VI.1/2 red chilli VII.thumb size ginger VIII.2 garlic cloves IX.1/2 tsp turmeric X.200 ml water Place all the above in a pan (EXCEPT FOR QUINOA AND BUCKWHEAT) with a little coconut oil, and soften slowly, we don't want to fry them. after about 5-8 minutes add the water and again leave to soften. When toms are all mushy place in blender and blitz. Add the hot quinoa to the curry sauce from blender and stir thoroughly and serve 13

15 SECTION 3 Easy Avocado I. Half an Avocado II. 1/2 Red Pepper III.1/4 Lemon IV.2 Celery Sticks (or other side salad) Scoop out the avocado and chop up along with the red pepper. Mix together with the juice of the lemon. Add back in to the avocado skin and serve immediately with celery sticks or side salad 14

16 SECTION 4 Kale Stir fry I. Thumb size piece of ginger, sliced into matchsticks II. 1 carrot, sliced into matchsticks III.1 red chilli sliced into matchsticks IV.100g kale (stalks removed) Heat a pan with a little coconut oil, then add in the veg, except for the kale, fry for a few minutes constantly tossing, then add in the kale and keep moving it around. When kale softens remove from heat. 15

17 SECTION 5 Mixed Bean Chilli I. 400g can mixed beans (organic) II. 400g tin toms (organic) III.1 green chilli chopped finely IV.1/2 red chilli V.small red onion VI.2 garlic cloves crushed VII.1/2 tsp cayenne pepper Soften the onion and chillies in a little coconut oil, then add the garlic and fry for a few minutes. Then add the drained mixed beans and the toms and cayenne pepper. Simmer for minutes. 16

18 SECTION 6 Asparagus, Spinach & Mushroom Omelette I. 2 eggs II. 6-8 Sliced Mushrooms III.2 Asparagus Sticks IV.1 handful Spinach Leaves V. 1 teaspoon coconut oil Heat the oil in a pan and heat up your vegetable for 2-3 mins. Mix your eggs together and pour over your vegetables. Cook for 2-3 mins. Add pan under a grill to cook the top for 1-2 mins. 17

19 SECTION 7 Poached Egg on Grilled Asparagus I. 1 whole egg II. 5 asparagus tips III.1/2 a lemon Cook the asparagus on a hot griddle pan, while your egg is poaching. Few minutes and enjoy 18

20 SECTION 8 On The Go Veggie Egg Wrap I. 2 whole eggs II. 5g Pysillium husk or Flaxseed III.Spinach IV.You can add many other fillings, such as lettuce, tomatoes, cucumber, spring onion etc Mix the eggs and the husk/flaxseed well, add to a pan with a little coconut oil in, and cook like a omelette, quickly cooking one side and flipping to cook the other. 19

21 SECTION 9 Salmon, Ginger & Spring Onion Burgers I. 1 tin of salmon II. 1 whole egg III.½ red onion finely chopped IV.1 celery stalk V.2 tbs mixed seeds Cook your chopped onions in a hot pan with coconut oil until soft. Add some seeds to a hot pan and dry toast them for 1 minute. Mix onion & seeds with salmon and bind with an egg. Shape into burgers and cook on the pan for approx 5 mins both sides. Serve with your fave green veggies. 20

22 SECTION 10 Healthy Breakfast Idea I. 2 whole eggs II. 1 egg white III.Large Handful of spinach IV.Handful of mixed nuts of your choice Scramble your eggs in a pan with a little coconut oil, keeping them soft, and serve with the spinach and mixed nuts 21

23 SECTION 11 Chicken, Mushroom & Onion Frittata I. 4 Eggs II. 1 cooked Chicken Breast III.4-5 Chopped Spring Onions IV.4-5 Chopped Mushrooms V.1 tspn Coconut Oil VI.Cracked Black Pepper Cook all ingredients, apart from the eggs in a pan on a medium heat for 2-3 mins. Beat the eggs together and pour over the chicken & veggies. Cook for approx 2 mins, then place the pan under the grill for a further 4-5 mins or until it s cooked through. Cut into quarters. One portion is 2 quarters (or half the frittata). You can eat this hot straight away for breakfast or with a side salad / veggies for any other meal time. Leave your frittata to cool and is perfect eaten cold whilst on the go or for lunch at work. 22

24 SECTION 12 Baked Avocado Egg I. 1/2 avocado II. 1 whole egg III.black pepper Scoop a little off the avocado out to make room for the egg, place the egg in the centre, grind some black pepper and bake 180 for minutes. 23

25 SECTION 13 Chia Seed Pudding with Berries & Seeds I. 200ml coconut milk II. 30g chia seeds III.6 medium strawberries. Blitz half of the strawberries with the coconut milk, then mix with the chia seeds and chill for minutes. Chop up the remaining strawberries and add to the delight and serve. 24

26 SECTION 14 Stawberry Chia Delight I. 200ml coconut milk II. 30g chia seeds III.6 medium strawberries. Blitz the strawberries with the coconut milk, then mix with the chia seeds and place in dish to serve or chill for minutes if you would like it thicker. 25

27 SECTION 15 Ratatouille I. 2 tomatoes quartered II. 1 tin organic toms (drain most of the juice out) III.1 aubergine (chunky cut) IV.1 courgette (chunky cut) V.1 red onion (chunky cut) VI.6-8 mushrooms (chunky cut) VII.2 cloves garlic (minced) VIII.1/2 cup chopped basil Soften the onion, then add the garlic, aubergine, mushrooms, toms and courgette. Fry for 3-5 minutes, then add in the tinned tomatoes and most of the basil (keeping a little to serve). simmer for 8-10 minutes, then serve 26

28 SECTION 16 Black Bean Meatballs I. 1 tin organic black beans (rinsed until water runs clear) II. 1 1/2 cups of ground almonds III.1 whole egg IV.1 small red onion V.1/2 cup parsley fresh VI.3 tbs thyme fresh Put all of the ingredients in a blender and blitz, then mould into balls, i put them into little cupcake try to keep secure. The mixture will be a little soft and squishy, but it will firm up when cooking. Cook at 160 degrees for mins 27

29 SECTION 17 Turmeric & Coriander Hake I. 2 Hake fillet II. 2 TBS Tumeric III.1/4 cup chopped coriander IV.1 whole egg V. coconut flour Beat the egg and place in a bowl, and put the coconut flour, turmeric and coriander in another and mix well so all combined. Dip the fillets in the egg first then in the flour mix, then repeat a second time. place on a wire rack in a baking tray and cook 190 or gas mark 5 for minutes 28

30 SECTION 18 Mixed Bean Curried Loaf I. Mixed beans ( 2 x 300g tins) II. Tbspn Turmeric III.1 deseeded red chilli IV.1 garlic clove V.1/4 cup chopped coriander VI.1 red onion (chopped finely) VII.1/4 cup ground almonds VIII.1 egg Place all ingredients in a blender and blitz. Empty the mixture into a silicone loaf mould and bake in oven at 180. Slice up and enjoy 29

31 SECTION 19 Veggie Stir Fry I. Any green veg - I used: II. Bok Chi III.Green Beans IV.Mushrooms Serve on a bed or cauli rice (as per recipe instructions under sides & snacks) 30

32 CHAPTER 5 Snacks 31

33 SECTION 1 Celery & Almonds I. 2 celery sticks II almonds 32

34 SECTION 2 Quick Fry Sprouts with Lemon & Balsanic I sprouts cut in half II. 1 teaspoon coconut oil III.1/4 Fresh Lemon Juice IV.1 tspn balsamic vinegar Heat the oil in a pan and add your sprouts. Toss them and cook them through for 3-4 mins. Serve immediate with the lemon juice and balsamic drizzled over. 33

35 SECTION 3 Strawberries & Cashew Nuts I. 4-5 large strawberries II cashews 34

36 SECTION 4 Avocado Cucumber Canapes I. Chop up a cucumber into 4 1 inch thick chunks and scoop out the middle (eat it), then chop up some cold chicken, ¼ avocado & mix with some pepper/chilli flakes and split onto the 4 cucumber chunks. Chop up a cucumber into 4 1 inch thick chunks and scoop out the middle (eat it), then chop up some cold chicken, ¼ avocado & mix with some pepper/chilli flakes and split onto the 4 cucumber chunks. Try different flavour fillings too. The options are endless 35

37 SECTION 5 Kale Crisps I. 4-5 Kale Leaves II. Melted Coconut Oil III.Pinch of Sea Salt IV.Flavouring of choice (Black pepper / cajun / chilli) Remove the stalks form your kale and tear into a few pieces. Drizzle the oil and flavouring over and massage into the kale pieces. Spread evenly over a baking tray and cook in a pre-heated oven at 180 degrees for approx 8-10 mins, shake them about (Some may be crispy, some still a little soft) and pop back in the oven for approx 4-5 mins. Once they re all crisp eat immediately or allow to cool. 36

38 SECTION 6 Cauli Rice I. 1 cauliflower head II. You can use a variety of different spices. III.I used the following IV.1 fresh chilli V.1 tbs fresh ginger VI.2 tbs coriander to serve Grate the cauliflower and then cook in a hot pan with the spices and a little coconut oil for a few minutes, keep the rice moving so it doesn't stick and cooks evenly. This can be enjoyed hot or cold. 37

39 SECTION 7 Vegetable Pasta I. 1 Large Carrot II. 1 Large Courgette III.1 tspn coconut oil Use a julienne peeler and run down the length of your vegetables to create noodlelike shavings. Heat the oil in a pan and add the 'vegetabe pasta'. Heat through for 2-4 mins and serve as a side or top with black bean meatballs and tomato salsa. 38

40 SECTION 8 Pear & Apple Lollies I. Green Tea, Pear & Apple Lollies II. 500ml prepared & cooled green tea III.1 large peeled pear IV.1 chopped gala apple V. Few sprigs parsley Place all the ingredients in a blender except for the parsley, once all blended, fill lolly moulds and add parsley. Place in the freezer until frozen. A refreshing snack for a hot day. 39

41 SECTION 9 Turmeric Cauli Rice 1 medium Cauli Flower head, blitzed in a processor I. Sprinkle Himalayan Pink Salt II. 1/2 tspn Turmeric III.1/2 tspn coconut oil. Heat the oil in a pan. Add all ingredients and cook through for 4-6 mins. Use 1 cup in addition to other veggies / protein in a meal or 2 cups if main part of meal 40

42 CHAPTER 6 Soups 41

43 SECTION 1 Velvety Beetroot Soup I. 150g roasted beetroot II. 400g tomatoes III.1 garlic clove IV.1 red onion V.2 sprigs of thyme VI.1 cup chopped parsley Fry the onion in a little coconut oil, and add the garlic, fry for a few minutes then add the tomatoes and beetroot along with the herbs. Place into a blender and blitz. 42

44 SECTION 2 Chicken & Mushroom Soup I. 700g (2 big containers) Mushrooms II. 6 Celery Stalks III.1 Large Sliced Onion IV.2 Cooked chicken Breasts V.6 Cups Hot Water VI.Cracked Black Pepper VII.Serves 4 Slice your veggies and cook them in a pan for approx 5 mins or until softened. Add the chopped Chicken breast and hot water and simmer for another 5 mins. Blitz in a blender to consistency of your own choice. 43

45 SECTION 3 Creamy Kale Soup I. 150g kale (thick stems removed) II. 2 garlic cloves III.1 large red onion IV.2 celery sticks V.sea salt & pepper VI.700ml stock VII.1 tbs greek yogurt per serving to add when served Soften the onions, celery and garlic in a little coconut oil and season, add stock and bring to the boil. add the kale and simmer for 2-3 minutes. Transfer to blender and blitz. 44

46 SECTION 4 Broccoli & Black Pepper Soup I. 1 broccoli head (keep the stalk) II. 1 onion III.fresh ground black pepper IV.1 tsp turmeric V.2 garlic cloves VI.800ml of veg stock Soften the onion in coconut oil, then add the garlic and broccoli stalk chopped up. Then add the stock cube and the water. Simmer for minutes or until stalks are softening. Then add in the broccoli head and again simmer for 5-8 minutes. Place in blender and blitz, season with black pepper to your taste 45

47 SECTION 5 Emergency Soup I. 1 Cup Frozen Peas II. 1 Cup Sliced Green Beans III.5 Chopped Mushrooms IV.1/2 tspn Turmeric V. Pinch Chilli VI.1 Carton Organic Chopped Tomatoes Stir for 5 mins until cooked through, pour into a bowl and enjoy. This is hot, comforting and will save you when you're starving and need something quickly! 46

48 SECTION 6 Chunky Mediterranean Soup I. 1 courgette II. 1 red onion III.1 large red IV cherry toms V.2 garlic cloves crushed VI.Handful of fresh basil Chop all the veg thick and chunky, soften the onions, courgettes, pepper and garlic with a seasoning of ground pepper. then cover with water and add stock cube, roughly 450ml of water or enough to cover your veg. Simmer for 10 minutes add some ripped basil and serve. 47

49 SECTION 7 Butternut & Yellow Pepper Soup I. 1 butternut squash ( halved, seeds removed and scored) II. 1 large yellow pepper (halved, seeds and stalk removed) III.3 garlic cloves IV.200ml water Place b/nut squash in baking tray with the garlic and a little coconut oil, roast at 200 for 20 minutes, then add the pepper and roast for a further 15 minutes or until squash is soft. place in blender with the water and blitz, no need to peel the squash. If you would prefer a little runnier then add more water to your preference. But it was awesome this thick, creamy and silky Remove from tray and cut into big chunks and remove the skins from the garlic cloves, 48

50 CHAPTER 7 Smoothies With all the smoothie recipes, just pop all the ingredients to your smoothie maker and blitz until you get to you desired consistency. Simple. Full of nutrition, quick and easy for on the go! 49

51 SECTION 1 Kale Kick Green Smoothie I. 1 big handful of curly kale (stems removed) II. half an apple III. 4 sprigs of fresh parsley IV. 1 inch of fresh ginger V. 2 cups of water 50

52 SECTION 2 Matcha Magic Green Smoothie I. Half a frozen banana II. 1 stick of celery chopped III.1/3 chopped cucumber IV.1 handful fresh spinach V.1 teaspoon of match green tea VI.1 tablespoon of milled flaxseed VII.1 cup of water 51

53 SECTION 3 Choc Mint Green Smoothie I. Half an avocado II. 3 romaine lettuce leaves III.1 large handful of spinach IV.6-7 sprigs of fresh mint V.2/3 cup coconut milk VI.1 teaspoon psyllium husk VII.handful of ice 1 teaspoon VIII.100% cocoa Blitz all the ingredients together apart from the cocoa. Pour half the mixture into a glass. Next, add the cocoa and blitz again. Pour on top of the green level and enjoy! 52

54 SECTION 4 Berry Green Smoothie I. 2 cups spinach II. 2 stalks of celery III.½ an avocado IV.1 cup chopped cucumber V. 1 cup frozen raspberries VI.½ pint water VII.1 tspn cinnamon 53

55 SECTION 5 Fresh Mint Green Smoothie I. 1 medium pear II. 1/2 cup chopped cucumber III. 2 cups chopped curly kale IV. 4-5 fresh mint leaves V.Juice of 1 fresh lime 1-2 cup of water 54

56 SECTION 6 Apple & Ginger Green Smoothie I. 1 cup chopped cucumber II. 1 cup chopped celery III.1 apple 1/2 thumb size of ginger IV. 2 cups of kale 150 ml of water 55

57 SECTION 7 Carrot & Tomato Smoothie I. 2 large carrots II. 3 tomatoes III.1/2 celery stalk IV.juice of half a lemon V. ground pepper (fresh) VI.200ml of water (or to your liking) 56

58 SECTION 8 Beetroot & Raspberry Smoothie I. 1/2 cup beetroot II. 1/2 cup raspberries III.2 cups spinach IV.1 pear ( I used a blush one) V.200ml of water 57

59 SECTION 9 Zingy Citrus Water I. 3 slice of lemon II. Half an orange 58

60 SECTION 10 Raspberry & Lime Water I. Handful of raspberries II. 3 slices of lime 59

61 SECTION 11 Strawberry & Mint Water I. Strawberries II. Mint 60

62 SECTION 12 Beetroot & Blueberry Smoothie I. 1 Raw Beetroot II. 1 Cup Blueberries III.2 handfuls raw spinach leaves IV.1 teaspoon coconut oil V.2/3 cups water 61

63 SECTION 13 Carrot, Apple & Ginger Smoothie I. 2 medium carrots II. 1 medium apple (used a gala) III.1 tbs ginger IV.250ml of water, (or to your thickness) 62

64 SECTION 14 Beet Greens, Mint & Spirulina I. 1 Bunch Beet Greens (Leaves off top of raw beetroot) II. 3-4 sprigs of Fresh Mint III.1 Handful Spinach Leaves IV.1 Bunch Bok Choi V. 1 tspn Spirulina VI.1 tspn Vanilla Extract VII.2-3 Cups Water 63

65 SECTION 15 Beetroot & Blueberry Froothie I. Frozen Smoothie: II. 2 handfuls frozen spinach III.1 small raw beetroot IV.1 cup frozen blueberries V.1 cup ice cubes VI.1 cup cold water VII goji berries for decoration 64

66 SECTION 16 Chocolate Berry Smoothie I. 1 beetroot II. 1/4 cup frozen raspberries III.1 handful of spinach IV.3 romaine leaves V. 1 tablespoon chia seeds VI.1 tablespoon cocoa VII.1 cup coconut milk VIII.1 cup water 65

67 SECTION 17 Beetroot, Strawberry & Chia I. 1 raw beetroot II. 4 strawberries III.1 handful spinach IV.1 tablespoon chia seeds V.1 cup coconut milk VI.1 cup water 66

68 SECTION 18 Beet Berry & Greens Smoothie I. 1 raw beetroot II. 1/4 cup frozen berries III.1 handful spinach IV.2 celery stalks V. 1tblspn cocoa VI.1 scoop lean greens VII.1 cup coconut milk VIII.1 cup water 67

69 SECTION 19 Chia-Berry-Nana Smoothie I. 1-2 handfuls spinach leaves II. 1 tablespoon chia seeds III.1/4 cup frozen berries IV.1/2 frozen banana V. 6-8 almonds VI.1 cup coconut milk VII.1 cup water 68

70 SECTION 20 Fruity Energy Smoothie I. 1 handful frozen spinach leaves II. 1/2 frozen banana III.1/3 cup frozen blueberries IV.1 scoop Lean Greens... See More 69

71 SECTION 21 Zingy Turmeric Smoothie I. 1 red apple II. 1/2 orange III.1 carrot IV.juice from 1/2 lemon V. 1/2 tsp turmeric VI.1 tsp grated ginger VII ml water 70

72 SECTION 22 Mango, Raspberry & Tomato Froothie I. ½ cup frozen mango II. ½ cup frozen raspberries III.5-6 cherry tomatoes IV.coconut water Blitz your mango until smooth and add to your glass/jar. Next, blitz your raspberries & tomatoes for the top layer. Make it look pretty and voila! 71

73 SECTION 23 Banana & Strawberry Froothie I. 1 whole banana (frozen) II. 100ml coconut milk III.Blitz together IV.Handful of strawberries (frozen) V. 100ml coconut milk VI.Blitz together. VII.Layer the two mixtures in your glass grab a straw and enjoy. 72

74 SECTION 24 Mixed Berry & Chia Froothie I. Whole banana (frozen) II. 1/3 cup mixed berries III.200ml coconut/almond milk IV.1 tbs chia seeds V.Blitz and enjoy 73

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