healthy smoothies delicious S U P P O R T I N G

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1 This booklet is produced by Shu Milne and Vanessa Reid, volunteer LIVESTRONG Leaders who support the LIVESTRONG Foundation. The information and recipes within are our own. Packed with fresh fruits and vegetables, are a fantastic and delicious way to get your fill of energy-boosting proteins and fats. The very potent health related are the green ones but it can take time to build up to drinking some of these as they are very strong but good recipes will show you ways to mix fruit and vegetables to get a more palatable taste. The fruit based ones are better when not completely citrus based as this can cause blood sugar spikes so keep mixing with bananas, avocados and berries etc. It is important to not substitute for all fruit and veg intake - it is a powerful health tool but is not to replace chewing and eating fruits and vegetables, it is a way to help achieve our 5 a day and also introduce some very powerful disease fighting combinations of fresh ingredients. It takes time to learn what you like and reading articles for tips is important, as is learning about very powerful ingredients, especially those for disease fighting but ultimately you must experiment yourself and see what you like and what works for you. This Smoothie Book contains our favourite recipes and links to even more recipes and tips and we d love to hear from you if you have any favourites that you would like us to include. Our Fruit Smoothies are a great way to introduce you to smoothie making and will build you up to the stronger Green Smoothies which help to support up your immune system, which as we all know can get weakened from cancer treatments. Whilst they are easy to make, preparation time can be a big commitment so think about bagging and freezing a weeks worth of them, research fruits and vegetables that freeze well when thinking about recipes if you pick this option. You ll really need a powerful blender with a stainless steel blade as it just makes the process faster and the mix becomes better liquidised. So now you re all set to give it a go... enjoy getting!

2 it in the fridge overnight and then make up a single smoothie in the morning, this has two benefits, firstly it saves time each morning and because the contents are cold your smoothie will taste even better and more refreshing. You can make them to a thicker consistency and give them to children as a breakfast treat, a great way to get your kids to eat fruit without them realising its all! Our couldn t be easier to make - simply chop fruit and bag up ready for future. Tip: The ingredient measurements in are flexible so add more or less of any ingredients to your taste that way you will learn how to make the perfect smoothie for you. To make smoothie, place chopped fruit and avocado into your blender, add natural yoghurt and/or coconut milk, a dash of lime to give some zing and if needed, add a drizzle of pure honey. Give a quick blend to your preferred consistency and poor into your favourite glass or your children s favourite glass or bowl. Delicious! about... It is well documented that are a way to start the day and our fruit really will get your day of to the best possible start and are also a gentle way into the even more, green which can be an acquired taste so we ll build up to those! I love the colours in this smoothie and those strong colours are so good for you it is like you can actually taste each colour - yummy! Pineapple, avocado, melon, strawberries, mango, coconut milk, natural yoghurt, banana, lime and honey This recipe is made with - 1/2 pineapple, 2 avocados, 1 melon, a handful of strawberries, 1 mango, a cup of coconut milk, 1 pot natural yoghurt, 1 banana, 1 lime and honey to taste however, you can use any fruit that you like, feel free to experiment and change them to suit your palette. Always add something like avocado to give the creaminess and to counteract the sweetness of the fruit, you can gradually increase the quantity of avocado and reduce the more surgery fruit. Because we ve used banana which is a slow releasing source of energy this smoothie will take you through the whole morning without the high and low energy surges some sugars give you. This is a great endurance smoothie. We buy our fruit at the market on a Saturday, chop our fruit on Sunday and have a smoothie prepared for every morning of the week... Easy! - Because the preparation of can be fairly time consuming if you separate the ingredients into small freezer bags so you have enough in each bag for one smoothie portion you ll save loads of time throughout the week. Simply pop the bags in the freezer, take one out each night, place For more information on fruit contact -

3 I love the textures in this smoothie you can taste the freshness in these delicious fruits it is like you have picked them yourself and put freshness in a glass - yummy! delicious TOP TIP - Don't throw away those brown bananas! You can pop them in the freezer (peel and all) and use them for future... Just let them thaw for five minutes before popping into the blender. Balance the produce in your smoothie: when starting out with, 70 percent should be fruit for the best taste and consistency and limit veggies to 30 percent and choose young versions (like baby spinach) to keep bitterness at bay. As you get used to drinking them you can increase the veggie content and reduce the fruit. MIX IT UP - A handful of nuts, oats and seeds adds fat and protein, which makes the drink richer and more filling. Great examples are Walnuts, Almonds, Peanuts, Flaxseeds and Sesame Seeds. about... Packed with fresh fruits and veggies, are fantastic and delicious. They are a great way to get your fill of energy boosting protiens, fats and minerals. You can blend your way to better health and have some fun creating your own favourite smoothie. For more information on fruit and green contact - Skip the sugary drinks at your next family gathering and whip up a few batches of this delicious smoothie instead. Simply pour into a deep punch bowl, make sure there's a ladle on hand, and top with fresh strawberry slices. It also makes a nutritious dessert or a perfect start to the day - in fact its delicious all day long! This recipe is made with - 1 orange, 2 kiwis, a handful of strawberries, 1 melon, 1 pot of natural yoghurt, a squeeze of lime and lavender honey however, you can use any fruit that you like, for example add blueberries or raspberries, or whatever is in season or takes your fancy. orange, kiwi, strawberries, melon, natural yoghurt, a squeeze of lime and lavender honey - wow that's good stuff! Other liquids that you can use are Almond Milk or Rice Milk.

4 I love the deep colours in this smoothie you can taste the goodness in these delicious fruits it is like you have picked the very best nature has to offer- yummy! delicious S H U M I L N E To maximise fruit nutrition benefits eat organic produce wherever possible. Many "wild" varieties of berries and "tropical tree" fruits have not treated with any kind of fertilizers or chemicals and can be readily purchased from local organic farm owners. If you have the room and the time, it can be even more rewarding and to grow your own. There is nothing like walking down to your garden, picking your ingredients and be drinking a truly fresh smoothie a few minutes later - fresh! Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and are stuffed full with numerous antioxidants so seek them out if you can. about... Come on over to the Dark Side... Recent research has shown that darker skinned berries contain higher concentrations of antioxidants than their lighter skinned brethren. For more information on fruit contact - By incorporating darker berries, such as blackberries, dark raspberries and blueberries into your you re greatly increasing the antioxidant properties and benefits. Other dark berries that aren t usually blended into a smoothie, but are beneficial from a health standpoint include black currants and elderberries. Berries as a whole are already known to have more antioxidants than other fruits and vegetables and dark-coloured fruits and vegetables may help to protect against colon cancer, research has shown. Scientists found that the chemicals that give foods such as grapes, radishes, purple carrots and bilberries their colour significantly slow the growth of colon cancer cells. The findings take scientists a step closer to figuring out what gives fruits and vegetables their cancer-fighting properties so are worth you investigating for yourself. strawberries, raspberries, blueberries, banana, avocado, honey, yoghurt breakfast smoothie - wow that s good stuff! This recipe is made with - a handful of strawberries, raspberries, blueberries, 1 banana, 1 avocado, a spoonful of honey to taste & yoghurt or almond milk

5 I love the fresh colours in this smoothie you can taste the goodness in these bright and deep green vegetables it is like you have picked the very best nature has to offer- yummy! delicious Method - Add water, baby spinach and mint to the blender. Start the blender on a low speed and mix until smooth. Add the chopped and cored apples, the pulp and seed of the passion fruit, celery and broccoli, avocado and then gradually increase the speed. Add the mango and blend until all combined. Serve and enjoy all the goodness the green smoothie has to offer. Note: the green smoothie can be made with any ingredients to suit your taste buds. Additions/substitutions we commonly use are - coconut water instead of plain water. Baby spinach leaves for kale, lettuce and/or bok choy Mint swapped with parsley, coriander and/or basil Fruit: pineapple, kiwi fruit, watermelon, blueberries, paw paw, banana, avocado, lemon and berries. Vegetables: cucumber or ginger about... Start your day off with a glass of lemon plus warm water, followed by a, cancer fighting green smoothie. The glass of lemon & warm water acts a natural detox for your body and aids with digestion, which is important so your body can absorb as many nutrients as possible from of the food you re eating. TOP TIP - Start with lighter green vegetables which are easier on the palette and work up to the darker greens which contain the strongest vitamins and minerals and so are the healthiest! TOP TIP - The ingredient measurements in are flexible so add more or less of any ingredients to your taste that way you will learn how to make the perfect smoothie for you. For more information on green contact - This recipe is made with - a handful of washed spinach, mint leaves as desired, 2 green apples, 1 passion fruit, 2 sticks of celery, 1/2 broccoli, 1 avocado and 1 mango Mangoes are a staple in our green as they ensure a creamy consistency instead of a grassy one. spinach, mint leaves, apples, passion fruit, celery, broccoli, avocado and mango - wow that s stuff! As you can see, once all the ingredients have been blended together it is vibrant green in colour which makes you feel by just looking at it! It is best to drink it immediately or to store it in a glass jar until consumed before the end of the day.

6 Chop the bananas and slice the kiwis after peeling them, shred the lettuce into small chunks. Put all of this in to the blender and pour the almond milk on top and give all of it a really good blend. We couldn t get aloe vera leaves on the day we made the smoothie but if you can get some, it will give it an extra kick. There are different options for preparation, and by freezing the bananas beforehand it will give the smoothie a lovely cold taste to it, and help with the important time saving element of having some smoothie ingredients chopped and frozen and waiting to go. Saying that, this was the easiest and fastest smoothie we have ever prepared, and we all found it the tastiest and easiest to drink. Every ingredient is nutrient rich and this smoothie is suitable not only for exercise recovery but as a snack or part of a breakfast. Almond milk has nearly half the calories of low fat milk and it is also a great alternative for those trying to avoid using dairy products as smoothie mixers, and it's a great alternative to chocolate milk after running! I love the fresh greens in this smoothie and if you can use fresh lettuce from the garden it is unbelievably good. it is like summer in a glass - enjoy! a revitalising smoothie of bananas, kiwis, red or green lettuce leaves, almond milk (and if you can get it, aloe vera leaf) - wow that s powerful stuff! about this smoothie... We have slightly adapted a Runners World smoothie recipe designed for recovery from easy running. This has been one of the tastiest and most refreshing we ve made. The recipe below makes two large glasses- 2 bananas, 2 kiwis Large handful lettuce (red or green) 2 small portion size packs of almond milk (and if you can get it, aloe vera leaf) The original recipe had spinach, but as we had an abundance of lettuce in the garden we decided to swap this ingredient. Reading up on lettuce today I had no idea it was such an amazing powerhouse food. It s full of anti oxidants, good for the heart and packed with protein, and the darker the lettuce, the more nutrient rich you will find them. We used a beautiful dark green lettuce and with so much of it in the garden after cutting handfuls from the leaves it barely looked as if we had touched it. GOOD FOR YOU - Eating light and fresh is always going to make you feel good, it won t overload you after a run (or any exercise) and if you can cut lettuce straight from your garden you re going to feel really connected to what you are eating and drinking and that s bound to make you feel good! For more information on green contact -

7 about runners... After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy but you need to refuel, preferably within 30 minutes, so you can recover. That doesn't mean you have to cook up a heavy omelette or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. Smoothies are a great way for runners to meet nutrient needs especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair. low calorie cooler 1/2 cup unsweetened almond milk 1 cup fresh spinach 1 kiwi, sliced 1/2 banana (preferably frozen), sliced GOOD FOR YOU - Your body doesn't need a ton of nutrients to recover from an easy run. That's why this smoothie uses almond milk, it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C which increases iron absorption. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens. This smoothie contains 128 calories, 28 g carbs, 6 g fibre, 2 g protein, and 2 g fat. crunchy coffee mix 4 ounces chilled coffee 4 ounces fat-free milk 1 banana (preferably frozen), sliced 2 tablespoons whole almonds 2 teaspoons natural cocoa powder breakfast to go 1 cup fat-free milk 1/2 cup frozen blueberries 1/2 cup plain fat-free Greek yogurt 1/4 cup uncooked oats 1 tablespoon ground flaxseed GOOD FOR YOU - Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk post-workout can help you gain muscle and lose fat. Oats are fibre-rich and digest slowly, providing long-lasting energy. Blueberries have a very high amount of antioxidants and help neutralise free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol. This smoothie contains 290 calories, 41 g carbs, 6 g fibre, 22 g protein, and 5 g fat. rocket fuel 2 cups green or red seedless grapes 3 golden kiwis, peeled 1 ripe orange, peeled, seeds removed 1 small leaf of aloe vera, with skin 5 leaves red leaf lettuce 2 cups water For more information on sports contact - I love running and I need these to give me a boost that revives my energy levels GOOD FOR YOU - Not only does coffee taste great in, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder, not processed or alkalinized provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart- fats that help keep you full. This smoothie contains 252 calories, 35 g carbs, 6 g fibre, 10 g protein, and 11 g fat.

8 mixing guide The art of making the perfect smoothie-for-one 1. POUR IN YOUR LIQUID, Use four to eight ounces of liquid, such as water (sparkling or still) almond or rice milk. If you use fruit juice (which is high in sugar), limit it to six ounces or less. 2. ADD FRUITS AND VEGETABLES, Try 1/2 to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as as fresh and makes cold and refreshing with less or no ice. 3. THROW IN FATS AND PROTEIN, Limit to one serving of fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, like 1/2 a cup of soybeans. 4. ADD SPICES AND SWEETENERS, Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add 1/4 teaspoon of ground spices, such as nutmeg or ginger. 5. TOP WITH ICE, More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you're using frozen produce. ONE CUP OF SPINACH HAS MORE THAN 100% OF YOUR DAILY NEED FOR VITAMIN K AND HALF YOUR NEED FOR VITAMIN A. EAT BETTER: A few drops of vanilla, orange, peppermint, or almond extract will boost the flavor of your smoothie without adding calories. and most important of all - enjoy getting! For more information on green or fruit contact -