smoothies juices and Emma Sutherland N.D.BHlth Sc (CompMed) MATMS, MNHAA

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1 smoothies and juices Emma Sutherland N.D.BHlth Sc (CompMed) MATMS, MNHAA

2 there is nothing easier and more nutritious than making a smoothie or fresh juice. I make these mainly for the amount of nutrition I can obtain in one glass but also for the convenience. I have been using a Vitamix blender for a few years now and can t recommend it highly enough as it blends everything into a creamy, incredibly yummy consistency. This unique blender has been scientifically proven to rupture the cell walls of fruits & vegetables therefore releasing more of the disease fighting antioxidants found in whole foods. When our body doesn t have enough antioxidants, our risk of chronic disease increases and our rate of aging accelerates. I also use a lot of Superfoods in my drinks to increase the amount of antioxidants. If you are trying to lose weight by using my Juices and Smoothies recipes, I highly recommend adding my Weight Loss drops to increase your results! 2

3 my golden rules Buy a juicer that doesn t require you to cut up the ingredients and is easy to clean. I use the Breville Juice Fountain Plus. Use organic ingredients where possible. For juicing, add the harder ingredients first then the softer ones. For example, ginger followed by beetroot then carrot. Cut up enough ingredients to last you a few days to makes things quicker Always aim for no more than ⅓ of your juice to be fruit as the sugar content will be a little high otherwise. Drink your drink within 2 hours of making it. Many valuable vitamins and antioxidants will be lost if you leave it longer. Use fresh coconuts if you can use a big cleaver to cut the top off, then make 4 cuts in a box shape on the top and lever the middle out. Add ice if you want a colder drink. Have fun and experiment with making your own smoothies and juices. They are certainly one of the main reasons why I always feel energetic and vibrant! 3

4 superfood smoothie Ingredients: Water and flesh from 1 coconut wonderful to rehydrate 300ml almond milk suitable for lactose intolerance 1 tbsp Açaí berry power full of antioxidants 1 tsp raw cacao powder adds a delicious chocolate flavour 1 tsp Maca powder helps to support a healthy hormone balance 1 tsp local honey using local honey reduces hayfever symptoms and boosts immunity ¼ cup frozen raspberries additional antioxidants ½ tsp coconut oil a healthy fat that is thermogenic (burns fat) Additional ingredients: probiotics, barley grass, bee pollen Instructions: Place all ingredients in a blender and blend until smooth Good For: Tired mummas!! 4

5 power smoothie This will keep you going for hours and contains good levels of tryptophan, antioxidants, vitamin D, iodine and many essential nutrients required in weight loss and detoxification. Ingredients 1 tsp Spirulina source of tryptophan 2 tsp Flax seed meal water soluble fibre 1 tbsp organic coconut oil fat burning 1 cup frozen berries antioxidant 1 tsp probiotics aides detoxification A pinch if cinnamon balances blood sugar levels. 2 tbsp natural yoghurt perfect protein. 1 cup oat milk high in fibre and folic acid. 1 cup filtered water Instructions: Add all ingredients to a blender and blend for 3 minutes.. 1 tsp honey 5

6 detox smoothie This smoothie makes a wonderful breakfast substitute during Detox as the chia seeds will keep you feeling full for hours & the pomegranate will have you bouncing with energy! I also love this as a snack when it is hot as the combination really works so well to refresh and re-energise. Ingredients:.. 2 leaves of Kale the isothiocyanates provide a powerful support to the liver in breaking down toxins 1 Whole lemon limonene, found in the white pith has anti cancer properties and it helps our bodies to detoxify Seeds from ½ Pomegranate super antioxidant ⅛ th Pineapple aides the breakdown of fats 1 ½ tsp Chia seeds high in protein and water soluble fibre which will keep you going for hours Mint adds a lovely refreshing flavour ½ cup Water Instructions: Place all ingredients in the blender and blend until a smooth consistency. Drink with love and ensure that you sit calmly and take a few deep breaths. 6

7 my top ten juices Nutrient Booster: 150mls of carrot juice, celery, cucumber, apple juice 2. Detox Boost: 150mls of kale, pomegranate, lemon, pineapple, chia and mint juice 3. Turning Back Time: 150mls of carrot, celery, apple, mint, parsley juice 4. Cholesterol Fighter: 150mls of beetroot, celery, apple, cucumber juice 5. Immune Booster: 150mls of carrot & ginger juice, 1 clove garlic and dash lemon juice 6. Energy Booster: 150mls of kale, apple, celery juice 7. Fat Fighter: 150mls of pineapple juice, whole lemon and cayenne pepper juice 8. Turbo Charger: 150mls of cucumber, apple, pineapple, spinach, whole lemon, ginger 9. Digestion: 150mls of fennel, ginger, carrot and apple juice 10. Cleopatra's Elixer 150ml of cucumber, celery, ginger & lemon juice 7

8 my favourite smoothies Coconut water, coconut meat, frozen berries, raw cacao, probiotics, acai powder, barley grass 2. Coconut oil, lecithin, whole lemon, vitamin E oil, ginger, water 3. Papaya, mint, coconut water and flesh 4. Kefir, coconut water, coconut flesh, sheep s milk yoghurt, Acai, banana, cashews, protein powder (rice based) 5. Sunflower seeds, coconut water, Acai, mint, banana, protein powder 6. Coconut water, coconut flesh, Acai, bok choy, rice protein powder, raw cacao (craziest smoothie but it s delicious) 7. Coconut water, coconut oil, kefir, Acai, banana, cashews, raw cacao. NB. Get creative with amounts and you be the judge of what your body needs! I generally use the juice and flesh of one coconut plus whatever amounts of the other ingredients I feel that I need. enjoy! 8