Food & Nutrition

Five Easy Smoothie Recipes

Orange And Carrot To Help Boost Your Immune System

Tastes like sunshine, bulletproofs your health.

Ingredients (serves two)

  • 2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer.
  • 1 orange, peeled
  • ½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer.
  • 125g non-fat Greek yogurt
  • 250ml grape juice provides nitric oxide, which helps to improve cardiovascular health.
  • For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.

Nutrition (per serving)

  • Calories 387
  • Protein 17.1g
  • Fat 1.7g
  • Carbs 121g

Coconut And Coffee To Help Enhance Your Fitness

Sharpen up with this sweet caffeine cocktail.

Ingredients (serves two)

  • 300ml coconut water contains a range of essential brain-enhancing electrolytes.
  • 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue.
  • 1 medium banana
  • Handful of blueberries provides antioxidants that have been shown to improve memory.
  • 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.

Nutrition (per serving)

  • Calories 301
  • Protein 4.5g
  • Fat 1.6g
  • Carbs 73.5g

Chocolate And Beetroot To Help Build Endurance

Chuck choc into the mix for a drink that helps you go further and faster for longer.

Ingredients (serves two)

  • 28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy.
  • 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
  • 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes.
  • 50g strawberries
  • 50g raspberries

Nutrition (per serving)

  • Calories 127
  • Protein 8.4g
  • Fat 7.4g
  • Carbs 25g

Peanut Butter And Banana To Help Boost Your Training

Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.

Ingredients (serves two)

  • 1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout
  • 1 medium banana provides vitamin B6, which helps the body break down and digest protein.
  • 50g oats
  • 100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue.
  • Pinch of ginger
  • Water, to taste

Nutrition (per serving)

  • Calories 285
  • Protein 19g
  • Fat 7.4g
  • Carbs 70g

Banana And Avocado To Help You Sleep More Soundly

How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.

Ingredients (serves two)

  • 1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep.
  • ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep.
  • 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep.
  • Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality.
  • 400ml semi-skimmed milk
  • 1tbsp honey

Nutrition (per serving)

  • Calories 303
  • Protein 10.6g
  • Fat 11.5g
  • Carbs 44g

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