6 the Inspired smoothies an inspiring collection of smoothie recipes
CONTENTS Before you begin... 3 glowing Green Smoothies...4 Protein smoothies...7 chocolate smoothies...10 Healing smoothies...13 Contact me...16
page 3 Before You begin... Equipment: You don t need a fancy and expensive piece of equipment to make great smoothies, but please note that a crappy $20 blender will not give you the same results as blenders with a higher blade speed. Milk: I have used almond milk and coconut milk for most of the recipes in this book, but you can use any milk you like. Oat, rice, organic soy and full fat dairy will all work equally well. Recipe notes: I have included recipe notes at the end of some of the recipes. Please read them. They re there to help you, not just for decoration. Look out for the recipe code:this will make it easier for you if you have any allergy or intolerance. If you need some extra help, check out my Stress-Free Guide to Allergies & Intolerances available from The Inspired Table online store. GF = Gluten Free DF = Dairy Free P = Paleo V = VegAn SF = Sugar Free* Please note if a recipe includes fruit I have not labelled it sugar free. Across the board most of the recipes in this guide are very low in sugar. www.the.com.au
glowing green smoothies A word on greens Feel free to change around the greens in the recipes. If a recipe calls for baby spinach you could use kale, cos lettuce, silverbeet or whatever you ve got in the fridge. Experimenting with what s in season is half the fun. If you re going for the most nutrient dense then the darker the green the better. Other greens that people often forget about but are just as good thrown in a smoothie are celery leaves, beetroot leaves, herbs, zucchini, frozen peas and if you re feeling game broccoli.
page 5 Gone are the days of chugging back your greens out of obligation. The following green smoothie combinations are delicious, first and foremost, but you can also be sure they re packed full of nutrients that will have your body glowing from the inside out. Greena-Colada 1 young fresh coconut 1 cup of chopped frozen pineapple 1 handful baby spinach leaves ¼ cup of mint leaves pinch of sea salt 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. 3. Pour into your favourite glass or jar and serve with a sprig of mint. Note Scoop out the remaining flesh and freeze in a zip lock bag to add to your next smoothie. MATCHA MANGO 1 cup coconut milk ½ cup coconut water 1 cup chopped frozen mango (½ mango) 1 handful of baby spinach leaves 1 teaspoon matcha green tea powder GReen goddess 1½ cups coconut water 1 frozen banana 2 kale leaves, stems removed ½ teaspoon vanilla powder ½ teaspoon spirulina powder Berry Green 1 cup almond milk ½ cup frozen raspberries 1 handful of baby spinach leaves 1 kale leaf, stem removed 2 teaspoons cacao powder ½ teaspoon vanilla powder Note You can use any frozen berries you like. www.the.com.au
page 6 Cool-ADE 1 young fresh coconut 1 cup chopped frozen mango 3 cos lettuce leaves 2 kale leaves, stems removed ½ Lebanese cucumber ½ small fennel bulb ¼ cup of mint leaves 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. 3. Pour into your favourite glass or jar and serve with a sprig of mint. KIWI, Lime & Basil 1 cup coconut water 1 kiwi fruit, peeled ½ frozen banana 2 leaves cos lettuce ½ cup basil leaves 1 lime, juiced 2 teaspoons chia seeds 3 ice cubes 2. Pour into your favourite glass or jar and serve with a sprig of basil. SUPERfood Deluxe 1½ cups coconut water 1 frozen banana 2 kale leaves, stems removed 1 spoon chia seeds 1 spoon hemp seeds ½ teaspoon spirulina powder ½ teaspoon maca powder 1 spoon goji berries, to garnish 2. Pour into your favourite glass or jar and garnish with goji berries. Pear & cinnamon Pie 1½ cups almond milk 1 pear, cored 1 spoon maple syrup 1 teaspoon coconut oil ½ teaspoon freshly grated ginger ½ teaspoon cinnamon ¼ teaspoon nutmeg Note Sprinkle buckwheat groats on top to act like a crumble for your pie. Yum! www.the.com.au
Protein smoothies A word on protein powders The majority of the following smoothies contain protein powders. Which one you choose to use is up to you. Grass-fed whey protein is a dairy option and has a creamy flavour and texture. If you re vegan or dairy intolerant opt for a rice, pea or hemp protein. Hemp is a great option if you find most protein powders cause bloating. No matter which protein powder you choose always check the ingredients list, it should contain nothing more than the protein itself, a natural flavour like vanilla bean or cacao and maybe a natural sweetener like stevia. Anything extra is just a filler. Other protein sources If you don t like or can t digest protein powders there are plenty of protein alternatives. In any of the smoothies where I ve called for protein powder you can substitute the following: nut butters, raw egg, hemp seeds, nuts, tahini, yoghurt or cottage cheese
page 8 The smoothies in this chapter make great meal replacements or the perfect pre or post workout snack. But you don t have to be a body-building-gym-junkie to enjoy them. I like to have protein smoothies for breakfast after my morning yoga class to help my muscles restore and to keep me full until lunch. Repair & Restore This is the perfect post-workout smoothie. It contains protein for muscle repair, magnesium for muscle soreness and cramps and coconut water to replace any telectrolyted hat you lost during your workout. GF, P, V, DF, SF serves 1 1 fresh young coconut 1 spoon of cacao powder 1 scoop of vanilla protein powder 1 spoon of nut butter ½ teaspoon ground cinnamon 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. 3. Pour into your favourite glass or jar. Banana chai 1½ cups almond milk 1 frozen banana 1 scoop vanilla protein powder 1 teaspoon honey (optional) ½ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¼ teaspoon ground ginger tiny pinch of ground cloves 3. Sprinkle with extra cinnamon. Carrot Cake This smoothie actually tastes like carrot cake, but it s healthy enough to enjoy for a guilt-free breakfast (or in my case lunch or even dinner). GF, DF serves 1 1½ cups almond milk 1 carrot, grated 1 medjool date 2 spoon oats 1 raw egg 1 teaspoon ground cinnamon tiny pinch of ground nutmeg ¼ cup walnuts, to garnish Note Don t let the raw egg scare you. You can t even taste it. Strawberries & CReam GF, P serves 1 1½ cups of almond milk 1 cup strawberries ¼ cup of greek yoghurt 1 scoop vanilla protein powder www.the.com.au
page 9 Born this way This smoothie is protein-powder free, but jam packed with natural protein sources to keep you fuller for longer. GF, P serves 1 1½ cups almond milk 1 spoon of tahini 1 frozen banana 2 spoon Greek yoghurt 1 spoon of hemp seeds 1 spoon raw honey 1 teaspoon ground cinnamon 2. Pour into your favourite glass or jar turkish delight 1½ cups almond milk ½ cup frozen raspberries 1 scoop vanilla protein powder ½ teaspoon rosewater pistachios & cacao nibs, to garnish 2. Pour into your favourite glass or jar and sprinkle with pistachios and cacao nibs. Soothe sayer This smoothie is so soothing and calming. It s the perfect drink to enjoy on rest days, or after a tough workout when it s time to chill out and recover. It requires a little bit of pre-prep, but it s so worth it. 1 chamomile tea bag 4 dried turkish apricots 1 cup of boiling water ½ cup cold water ½ cup of soaked raw cashews* 1 cup of filtered water 2 spoon oats 2 teaspoons raw honey ½ teaspoon ground cinnamon 1. Put the tea bag and the apricots in a mug and pour over the boiling water. Steep for 10 minutes. Add the cold water and then put in the fridge until cold. 2. Remove the tea bag and pour the tea and apricots into a high speed blender with all of the remaining ingredients. Blend until smooth. 3. Pour into your favourite glass or jar. Note For soaked cashews simply pour filtered water over cashews and leave to stand overnight. PB&J GF, V, DF serves 1 1 cup almond milk ½ cup frozen raspberries 1 spoon peanut butter 2 spoon oats 1 scoop vanilla protein powder www.the.com.au
chocolate smoothies what s the difference between cacao & cocoa? I m so glad you asked, because the difference is quite significant. You see, cacao is the purest form of chocolate you can consume. It s made by cold-pressing unroasted cocoa beans. This process keep all of the nutrients intact. Cocoa looks the same, but it s not. It has been roasted at high temperatures, which unfortuantely changes the molecular structure of the cacao bean, lowering it s overall nutritional value.
page 11 Chocolate fan? Think of this as your golden ticket to The Inspired Table chocolate factory. Because I m all about balance I ve included a bunch of smoothies healthy enough to have for breakfast, and a few indulgent ones that you might like to treat yourself too when you re craving some Cadbury Dairy Milk. just like a chocolate milkshake 1½ cups almond milk 1 frozen banana 1 spoon cacao powder 1 spoon tahini Note Add a handful of baby spinach for extra nutrients. cherry ripe 1 fresh young coconut ½ cup almond milk ½ frozen banana 10 pitted cherries 1 spoon cacao powder 1 teaspoon maca powder ½ teaspoon vanilla powder shredded coconut, to garnish 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. 3. Pour into your favourite glass or jar and top with shredded coconut. Cacao, Blueberry & Beetroot 1 cup coconut milk ½ cup coconut water ½ cup frozen blueberries 1 small beetroot, grated 1 spoon cacao powder Choc-mint 1½ cups almond milk ½ avocado 1 spoon cacao powder 1 spoon maple syrup 1 teaspoon peppermint extract 1 spoon chia seeds fresh mint sprig, to garnish. 2. Pour into your favourite glass or jar and garnish with a sprig of mint. www.the.com.au
page 12 choc-hazelnut Tastes like Nutella. Nuff said. GF, P, serves 1 1 cup almond milk 1 spoon of hazelnut butter 1 frozen banana 1 spoon raw cacao 1 teaspoon maca powder roasted hazelnuts & cacao nibs, to garnish Top with chopped hazlenuts and cacao nibs. Note Hazelnut butter is available from the health food stores. Or why not make your own.. chilli choc-raspberry Are they not just the perfect pair? P, V, DF serves 1 1½ cups coconut milk 1 cup frozen raspberries 1 spoon cacao powder pinch of cayenne powder Fresh raspberries & raw chocolate, to garnish Garnish with chunks of raw chocolate and fresh raspberries. Vitamin C Jaffa Smoothie 1 cup coconut milk 1 orange, juiced & zested ½ frozen banana 1 medjool date 1 spoon cacao powder 1 teaspoon of gubinge or camu camu ½ teaspoon vanilla powder 1. You will only require 1 teaspoon of the orange zest. You can reserve the rest for garnish. 2. Add all the ingredients to a high speed blender 3. Garnish with extra zest if you like. Note Gubinge and camu camu are superfoods high in Vitamin C. Snickers Tastes like Snickers. Nuff said. 1 cup almond milk 2 medjool dates, pitted 1 spoon crunchy peanut butter 1 spoon cacao powder 1 spoon chia seeds ½ teaspoon vanilla powder www.the.com.au
healing smoothies Will these smoothies heal all of my ailments? Absolutely not! Do they compliment the work that professionals do for improving your health? Absolutely. These smoothies all have medicinal and healing properties, but should never replace the advice of a doctor, naturopath, nutritionist or other health professional.
page 14 Before I eat or drink anything I always ask myself how will this nourish me?. The smoothies in this chapter all serve a purpose and have been developed to heal, nourish and nurture you from the inside out. Enjoy. glowing goddess This smoothie is designed to nourish your skin and get it glowing. It s full of omega 3 s, good fats, antioxidants and Vitamins A & E. Gut soothing Good health starts in the gut, so it s super important that you look after it. This smoothie will help nourish, nurture and balance your gut health. GF, P, DF serves 1 1 fresh young coconut 1 spoon of chia seeds ½ cup chopped frozen mango 2 dried apricots 2 kale leaves, stems removed pepitas and goji berries, to garnish 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. 3. Pour into your favourite glass or jar. 1 ½ cups coconut water 1 teaspoon freshly grated ginger 1 cup chopped frozen pineapple 2 teaspoons bovine gelatin 1 sprig coriander, leaves picked 2 teaspoons aloe vera ½ lemon, juiced 1. Empty the water of the young coconut into a high speed blender. Scoop out half of the flesh and add to the blender with the remaining ingredients. 2. Blend until smooth. post Sun, Salt & sand The perfect smoothie after a day at the beach. It s hydrating, full of vitamin E and antioxidants Strawberries and watermelon also contain free radicals which may limit UV rays. 1 ½ cup coconut water ½ cup chopped strawberries ½ cup chopped watermelon 1 spoon goji berries ¼ cup mint leaves www.the.com.au anti-inflammatory pain reliever GF, P, serves 1 This smoothie contains all of the top anti-inflammatroy foods. If you re suffering from pain due to inflammation this tonic will help. 1½ cup coconut milk 1 cup of chopped papaya flesh 1 spoon raw honey 1 teaspoon finely grated turmeric ½ teaspoon ground cinnamon
page 15 Moon Day tonic This is a smoothie for those ladies who suffer from PMS and in particular menstrual cramps. 1½ cups of almond milk 1 frozen banana 1 spoon cacao powder 1 spoon tahini 1 teaspoon maca powder ½ teaspoon ground cinnamon ¼ teaspoon ground cardamom fresh mint sprig, to garnish. bone health 1 cup almond milk 1 fresh fig 1 spoon tahini ½ teaspoon orange zest 1 spoon chia seeds ½ teaspoon vanilla bean powder hair of the dog Think of this as the ultimate hangover cure. 1 cup coconut water 1 small beetroot, grated 1 frozen banana 1 spoon cacao powder 1. You will only require 1 teaspoon of the orange zest. You garnish with rest if you like. 2. Add all the ingredients to a high speed blender 3. Garnish with extra zest if you like. Note Gubinge and camu camu are superfoods high in Vitamin C. Lavender CHILL PILL 1 cup coconut milk ½ cup frozen blueberries ½ teaspoon dried lavender ½ teaspoon vanilla bean powder bee pollen, to garnish 3. Garnish with bee pollen. www.the.com.au
contact Jordanna www.the.com.au If you have any recipe questions you can email me directly at jordanna@the.com.au. Please be aware that it may take up to 48 hours for me to reply. Keen to see what these recipes look like for real? Check out #eating on Instagram, you ll find many of them there. Make sure you add to the collection by taking snaps of any of the dishes you make from Inspired Smoothies and tagging @the so I can see them and #eating so everyone else can check them out too. www.facebook.com/ the @the @jordannalevin www.pinterest.com/ thetab The Inspired Table 2015. These recipes and images may not be reproduced without permission by Jordanna Levin The Inspired Table