BERRY, MELON AND POMEGRANITE

Berry, melon & pomegranate cooler

100g watermelon

70g frozen strawberries

40g frozen raspberries

40g pomegranate seeds

2 sprigs of fresh mint

100ml cold water

Serves 1

Per serving:

117 calories

1g fat

3g protein

24g carbs

Place the ingredients in a blender. Blend until smooth.

Consume immediately.

BLUEBERRY CRUMBLE

Blueberry crumble smoothie

50g blueberries

10g oats

(use gluten free if preferred)

20g vanilla flavour whey or rice protein powder

170ml chilled unsweetened almond milk

40g plain yoghurt (use dairy free if preferred)

10g almonds

1 tsp cinnamon

Serves 1

279 calories

11g fat

22g carbs

23g protein

Place all of the ingredients in a blender and blend until creamy. Add more almond milk if required to achieve desired consistency.

Serve topped with a sprinkle of chopped almonds (optional).

Consume immediately.

COFFEE AND COCONUT

Coffee coconut smoothie

140ml coconut milk

160ml strong black coffee (use decaffeinated if preferred)

10g pitted chopped dates

50g frozen banana (or use fresh plus 3 ice cubes)

1 tsp chia seeds

1 tsp ground cinnamon

¼tsp ground nutmeg

Serves 1

Per serving:

128 calories

4g fat

21g carbs

2g protein

Place all of the ingredients in a blender and pulse until creamy.

Serve.

Consume immediately.

CREAMY NUTTY KIWI

Creamy, nutty kiwi smoothie

80g frozen banana (or use fresh plus 3 ice cubes)

140ml unsweetened almond milk (or use milk of your choice)

30g plain yoghurt (use dairy free if preferred)

1 ripe kiwi, ends removed

5g sunflower seeds

10g cashews or almonds

Serves 1

Per serving:

247 calories

11g fat

29g carbs

8g protein

Place all of the ingredients in a blender and blend until smooth.

Serve.

Consume immediately.

NECTARINE REFRESHER

Nectarine refresher smoothie

80g sliced frozen nectarine (or use fresh plus 2 ice cubes)

160g watermelon

60g cucumber

120ml cold water

1 small sprig fresh mint

Serves 1

125 calories

1g fat

26g carbs

3g protein

Place all of the ingredients in a blender and pulse until creamy.

Serve.

Consume immediately.

PINEAPPLE BERRY

Pineapple berry smoothie

40g frozen blueberries

70g Greek yoghurt (use dairy free yoghurt if preferred)

200ml unsweetened almond milk (or use milk of your choice)

50g frozen pineapple chunks

40g fresh spinach leaves

1 tsp chia seeds

Serves 1

Per serving:

224 calories

8g fat

30g carbs

8g protein

Place all ingredients in a blender and blend until creamy. For a thicker consistency, allow the smoothie to stand for 5 minutes before consuming.

Serve immediately

BERRY MINT

Berry mint smoothie

150ml unsweetened almond milk (or use milk of your choice)

50g ripe mango

60g ripe strawberries

50g fresh raspberries

4-5 ice cubes

30g cucumber

2-3 fresh mint leaves and stalks

Serves 1

Per serving:

113 calories

1g fat

23g carbs

3g protein

Place all of the ingredients in a blender jug. Blend until creamy.

Serve.

Consume immediately.

COCONUT, BLUEBERRY AND ALMOND

Coconut, blueberry & almond smoothie

180ml unsweetened almond milk (or use milk of your choice)

40g coconut cream (use the fat part from a tin of coconut milk)

10g ground almonds

1 tsp vanilla extract

4 ice cubes

60g fresh blueberries

25g vanilla flavoured whey or rice protein powder (optional)

Serves 1

Per serving:

283 calories

15g fat

13g carbs

24g protein

Place all of the ingredients in a blender and blend until smooth.

Serve.

Consume immediately.

CREAMY BLUEBERRY AND AVOCADO

Creamy blueberry & avocado smoothie

a large handful of spinach leaves

150ml chilled unsweetened almond milk (or use nut milk of your choice)

50g fresh blueberries

1/2 a ripe avocado

40g cucumber

10g sunflower seeds

50g Greek yoghurt (use dairy free yoghurt if preferred)

7g flaxseed

Serves 1

Per serving:

265 calories

17g fat

18g carbs

11g protein

Place all of the ingredients in a blender, liquid first. Blend until creamy.

Serve.

Consume immediately.

GRAPE, APPLE AND LIME

Grape, apple & lime smoothie

1 apple, core and seeds removed

50g plain yoghurt

(use dairy free if preferred)

170ml unsweetened almond milk

40g grapes (any colour)

juice of 1/2 a lime

3 ice cubes

1 large handful fresh spinach leaves

Serves 1

Per serving:

169 calories

5g fat

27g carbs

4g protein

Place all of the ingredients in a blender and pulse until creamy.

Consume immediately.

PEAR, GINGER AND VANILLA

Pear ginger & vanilla smoothie

200ml almond milk (or use milk of your choice)

50g Greek yoghurt

1 ripe pear, core removed

2 ice cubes

1 tsp vanilla extract

1 tsp ground ginger for the topping:

3g mixed seeds

Serves 1

181 calories

5g fat

29g carbs

5g protein

Place all of the ingredients (except for the mixed seeds) in a blender and pulse until creamy.

Pour into a glass and sprinkle on the mixed seeds

Consume immediately.

TROPICAL BEACH

Tropical beach smoothie

150ml chilled coconut water or water

10g

ground almonds

40g pineapple

1 heaped tsp unsweetened coconut flakes

30g vanilla flavour whey or rice protein powder (optional)

a pinch of sea salt

a pinch of ground ginger

1 tsp vanilla extract

3 ice cubes

Serves 1

Per serving:

262 calories

10g fat

16g carbs

27g protein

Place all of the ingredients in a blender and blend until creamy.

Serve.

Consume immediately.

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