Recipes Archives - Trish Tucker May

Nourish Your Gut – for a positive menopause

Written by trish on July 12, 2023. Posted in Menopause, perimenopause, Recipes, Women's Health.

A must read for knowing the best foods to support your hormones

explore proven cleanse techniques to support your gut health

enjoy 139 mouthwatering recipes your whole family will love

real life case studies to help inspire your own journey

step by step guide to making lasting changes

chakra balancing chart with easy ways to check what is out of alignment

never shared before insights to my own personal journey you will be shocked when you read these

Plus the first 30 people will get a signed copy and bonus recipes included in my 8 week Programme

Pre-order your copy here

Juice Cleanse Recipes to help regain energy and reduce bloating

Written by trish on October 6, 2022. Posted in antioxidant capacities, Belly Bloating, Bloating, Blog, Energy, Fatigue, Health, Immune System, Juicing, Liver Cleanse, Menopause, Recipes, Tips, Uncategorized, Weight Loss, Women's Health.

Did you see the live in the FB community this week? If not, you can watch the replay here

Do you ever find yourself…

Sluggish
Tired
Bloated
Picking up seasonal colds

…to name a few?

Would you rather be …

Light and bright
Super energised
Beating cravings and kick-starting a weight loss journey
Could you really live on juice for a few days?

Life has gotten a bit hectic. You may be running from morning until you finally put your head down on the pillow at night.

Stress can become your way of life, which leads to bloating, exhaustion, getting sick and worn out. You see it in your skin, which is only a sign of what’s happening on the inside.

Not to mention accidental weight gain and feeling sluggish.

Is a simple juice cleanse starting to sound like a really good idea?

A simple juice cleanse will help your body detoxify and give your organs a break from all the junk.

You will be amazed by the results that you will see in just one week.

feeling lighter
glowing clear skin
boost of energy
finally lose that last bit of weight that has been hanging on.

Here are a few easy, simple detox juice recipes to try. Drink one large glass first thing in the morning for your simple juice cleanse.

The Green Juice

6 celery stalks

1 whole cucumber

1 large green apple

3 big leaves of kale

A handful of spinach

A handful of parsley

1 lemon

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Menoboost Juice

This juice is best after a strenuous workout. It provides a great energy boost that your body needs to recover from vigorous exercise.

2 raw beetroot, including green stalks

3 large carrots

1 lemon

3 large green apples

1½ tablespoons fresh ginger

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Natural Pick Me Up Juice

This juice is best when you are feeling sleepy or fatigued and need to wake up. It tastes just like a mint margarita and is much better for you than that afternoon coffee!

2 large green apples

1/3 of a pineapple

Sprig or two of mint

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Detox Juice

The ingredients in this juice make it one of the strongest and easiest ways to detox the liver. We need all the help we can get for liver support. This is a natural and gentle way to detoxify and cleanse.

2 cucumbers

1 beetroot

3 celery stalks – always organic

3 dandelion leaves

1 lemon

1 lime

½ teaspoon turmeric

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

Just after a few days of juice cleansing, you’ll start to notice some big changes in your body and may even want to juice more frequently as part of your normal lifestyle.

If you would like to order my juicing recipe book, click here

You will get hardcopy or eBook

If you live near me and would like me to make your juices and smoothies

Click here

Yours in health and wellness,

Trish

Healthy Low Carb Breakfast - Nutrition Gut Specialist - Gloucestershire

How to Make a Healthy Low Carb Breakfast

Written by trish on November 17, 2021. Posted in Blog, Clean eating, Energy, Health, Low carb, Recipes.

Keeping up with fitness and clean, healthy eating can be a challenge. Striving to limit carbs and calories and boredom with limited options can cause people to get tired of the same old foods and lead them back to unhealthy habits. It is important to incorporate variety and change in our diets to make sure we don’t become stagnant. Our bodies may prefer healthy eating, but they also crave variety and flavor. Replacing ingredients with healthier options is an easy, simple way to do this.

Breakfast is the most important meal of the day. The kind of breakfast you consume will have a significant impact on your activities throughout the day. To function at your best, your breakfast should be healthy and rich in protein.

Healthy breakfast choices do a lot to keep the cravings for carbs and extra calories at bay. Here are some easy healthy breakfast choices:

Eggs and vegetables cooked in coconut oil is a great breakfast and it will keep you full for a long time. Fry the eggs to your desired consistency, toss the vegetables in to sauté for just a minute, add some seasoning, and enjoy.
Baked eggs with spinach and yogurt is a great, easy-to-make breakfast that is full of nutrients to kick-start your day. Baking is a fantastic way to cook meals because you do not introduce any additional oils or fats. Pre-heat the oven to 300°F. Combine yogurt, garlic and a pinch of salt in a bowl and set aside. Melt a little coconut oil in a skillet over low heat. Add spinach, leek, scallion, lemon juice, and salt and sauté occasionally stirring. Remove skillet from the heat and crack several eggs into the veggie mixture, keeping yolks intact as much as possible. Bake for 10-15 minutes and top with yogurt mixture before serving.
Who doesn’t love a creamy shake or smoothie? But who really loves all those carbs and calories? This avocado green tea smoothie is your perfect solution. It is rich and creamy and very easy to make. Whisk together 1 teaspoon of matcha powder and 1 tablespoon of hot water and set to the side. In a blender, combine half of an avocado, a ½ cup of Greek yogurt, 1 ¼ cups of almond milk, protein powder and a sweetener like honey, agave, or stevia. Blend together, add the tea mixture and serve! I have a great new organic vegan protein powder in stock and on sale here
We get fed up with eating eggs every time we are on a diet, these low-carbs pancakes will be your new go-to favorite breakfast. All you need is 2 oz cream cheese, 2 eggs, 1 tsp granulated sugar substitute and ½ tsp cinnamon, blend this all together, let the mixture rest for the air bubbles to escape, cook the mixture on a pan on medium heat for 2 minutes each side and you are done. Tasty and healthy pancakes every time.
Chia pudding is another easy to make breakfast. In a bowl or mason jar, combine ¼ cup chia seeds, 1 cup non-dairy milk, and ½ tablespoon of honey. Mix well and refrigerate overnight, until the seeds have become jelly-like in texture and the pudding has thickened. Top with your choice of fruit.

If you would like to learn more about my 8-week gut healing program just click here.

Yours in health and wellness,

Trish Tucker-May

Nutrition Gut Specialist

Biohack for Bulletproof Coffee to support your brain and your hormones

Written by trish on November 2, 2021. Posted in adrenal glands, Blog, Brain Fog, Concentration, Focus, Hormones, Menopause, Mental Alertness, Recipes, Women's Health.

Do you love coffee?

I encourage you to limit caffeine intake as it can be dehydrating plus it can put a strain on the adrenals and the hormones. if you’re like me and you love your one coffee a day or encourage you to try this recipe.

What is Biohacking?

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your best. Biohacking is improving the health of your body using external tools, and the term is gaining popularity as part of an increasing move toward improving health and wellness.

Here are a few simple biohacks I recommend to my perimenopausal and menopausal clients

Do not use alarms to wake yourself up with a sudden jolt; start waking yourself up naturally and gradually
Incorporate smart supplementation into your diet to support the adrenals and your gut health. Vitamins A, C, D, magnesium and zinc are all fundamental to gut health and hormone balancing.
Incorporate some good fat into your daily diet. Coconut oil, avocado, hemp oil and cashews are all good fats that help hormone harmony.
Try breathing deeply throughout the day. Diaphragmatic breathing is a great way to control stress and support the digestive system
Love dark chocolate? Try eating sugar-free dark chocolate.
Track your sleep length and quality; start trying to get at least 8 hours every night. The earlier you go to bed the better it is for happy hormones.
Try bulletproof coffee

What is Bulletproof Coffee?

Bulletproof coffee is a type of coffee used to enhance cognitive abilities. Concentration, attention, focus, and intelligence are all cognitive abilities that affect the performance of our social and professional lives. Bulletproof coffee is one way to enhance that performance and stay alert in all situations.

Bulletproof coffee is becoming increasingly popular among athletes and business people to improve their cognitive abilities and attain higher levels of energy.

The magic ingredient in bulletproof coffee is unsalted grass-fed butter. Yes, this coffee has butter in it, but it also has the highest performance and lowest toxin level. It has all the benefits of healthy fats without the casein proteins found in milk.

How to Make Bulletproof Coffee

Here is a simple recipe for bulletproof coffee for improved cognitive abilities and energy.

Ingredients:

Organic coffee beans ground fresh

Unsalted grass-fed butter

MCT Coconut oil

Recipe:

Using filtered water, brew 1 cup of coffee just off the boil along with 2½ tablespoons of coffee beans that have been freshly ground. Gradually add about 1 tablespoon of MCT oil to the hot coffee. Follow with 1–2 tablespoons of grass-fed, unsalted butter. If you do not have unsalted grass-fed butter, you can use grass-fed ghee. Blend until it is frothy for 20-30 seconds.

The benefits of Sauerkraut and how to prepare it

Written by trish on October 5, 2021. Posted in anti-inflammatory, antioxidant capacities, Belly Bloating, Bloating, Blog, Gut Health, Recipes, Vitamins.

While you can certainly make sauerkraut from red or white cabbage. Red cabbage has a strong concentration of anthocyanin polyphenols and 6 x more vitamin C.

This recipe has huge health benefits including anti-inflammatory and antioxidant capacities as well as being a powerful tonic for your gut.

Red Cabbage also more iron and vitamin A than white cabbage.

I love the combination. The colour is gorgeous.

It is especially beneficial in the treatment of ulcers and bloating.

A little bit every day is a great accompaniment to any meal.

Ingredients

1 head white cabbage

1 head red cabbage

– organic is better but if you can’t find it the fermentation process does help kill off any pesticides.

2 1/2 tablespoons grey Celtic salt or the best salt you can find. Use 1 Tablespoon salt for each 1 kg of cabbage

1 1/2 tablespoons juniper berries

1 tablespoon caraway seeds. These are optional. I have also used fennel seeds in the past.

Instructions

Prepare your fermentation vessel or glass jar. Make sure it is clean and sterile and the lid fits well. This will make enough for 4- 5 medium size glass jars. If you have a tray to sit your glass jars on once full, this will prevent the juices overflowing and staining your shelf.

Clean the cabbage – Begin by removing the outer leaves of the cabbage if a bit old. Wash to remove potential contaminants.

Slice the cabbage into fat ribbons about 1 cm wide. The end result seems to work better when cutting with a sharp knife rather than grating or using the food processor.

Keep the dense end of the cabbage -it makes a handy lid for the ferment to help keep the contents submerged under the juice.

Place in a large bowl and add salt and spices, juniper berries and caraway seeds. Toss, bash, pound and massage the sliced cabbage with the salt and let sit for 30 minutes or until it starts to sweat. The cabbage will be ready once you can squeeze juice and you begin to see a purple liquid at the bottom of the bowl.

Begin the process of filling your fermentation vessel or glass jar. Push down hard and compress out any air as you go.

Fill the jar but allow a small gap at the top as the contents will bubble when fermenting. Include any liquid at the bottom of the bowl.

Compress down hard using a pounder, rolling pin or your fist. You can place a weight on top of the cabbage to effectively submerge the contents of the jar. The dense end of the cabbage is very handy for this. Your goal is to have the liquid cover the cabbage completely to provide an anaerobic environment within which the fermentation can take place.

After several hours you may be able to press the contents down further. If the cabbage looks a little dry add some filtered water to the top and stir in gently. Make sure a nice seal is made around the edge to keep oxygen and other potential contaminants out.

After 3 days you will need to burp your ferment. Open the jar carefully and submerge any cabbage that has come to the top. If you need to add a little more liquid or a weight to keep the cabbage submerged this will help keep oxygen out and allow the anaerobic process to occur.

Wait impatiently – Let it sit for a minimum of 2-3 weeks. You can easily leave it for 6 weeks or even months if desired. It will simply become sharper and sourer over time. Once you have reached your desire level of taste you can keep it in the fridge or on your shelf for many months to come.

I recommend a small amount of sauerkraut each day. It goes well with salad, broth and veggies for breakfast or a bowl of rice and steamed veg.

Play around with the flavour you like. Be brave in experimenting with flavour. Fermenting is a combination of agitation and alchemy. Create magic in the kitchen and enjoy the benefits of this wonderful prebiotic for your gut.

Meals That Are Great For Your Gut Health

Written by trish on August 3, 2021. Posted in Hormones, Recipes, Weight Loss.

When trying to stay healthy and lean, it is important to think about the good gut food we put into our bodies. Intuitive and smart eating is an important part of our lives, and understanding the benefits of different foods can help us to make informed decisions about how to support our gut and hormones.

Whether you want to boost your metabolism, balance hormones, make your Dentist happier, or lose some weight before your holidays – eating the right foods is key. Today we are going to talk about some of the best recipes you can eat to supply your body with those essential nutrients you need for a healthy gut and happy hormones.

Packed vegetable soup

Vegetable soup is an easy meal idea to make and it is one that will fill your body up with vitamins and minerals to fuel your day the right way. This recipe has lots of veggies in it and it is ideal for a midweek meal with a bread roll to fuel you for work.

Ingredients:

400g chopped tomatoes
1 tbsp tomato puree
1 pack cherry tomatoes
2 bell peppers
1 large white onion
2 cloves garlic
3 tbsp mixed herbs
1 spring onion
100g butternut squash
1 zucchini
1 sweet potato
1 eggplant

Chop up all of your vegetables into diced pieces, chopping the onion into a fine dice. Add to a large roasting dish and drizzle with olive oil, sprinkle with salt and pepper, and your mixed herbs.
Roast for 45 minutes at 200C.
Take ⅔ of your vegetable mixture and blend, add to a pan with chopped tomatoes and tomato puree. Add the rest of your vegetables.
You can optionally add 1 tsp sugar here to offset the acid of the tomato.
Simmer for 10 minutes.
Serve.

Slow cooked beef and veggies

It is important for you to get lots of protein in your diet, as well as iron and zinc to build a healthy gut. This recipe brings these ingredients in a simple stew that is ideally served with spinach leaves and broccoli.

Ingredients

500g diced beef
1 tbsp flour
Salt and pepper
1 tin chopped tomatoes
1 tsp worcester sauce
150ml red wine
1 beef stock cube
250ml water
200g chanteney carrots
1 bell pepper

Brown your beef in a pan with flour, salt and pepper. The flour will help to thicken the sauce later on during cooking as well as bring a lovely browned skin to the beef.
In a casserole dish or a slow cooker, add your beef, chopped tomatoes, worcester sauce, water, and stock cube. Mix together and add red wine.
Add chanteney carrots whole, as well as sliced peppers.
Cook for 4-6 hours in a slow cooker, or in the oven for 2 hours at 180C.
Serve with steamed broccoli and spinach.

Spiced chicken and couscous

This simple meal is quick, perfect for lunch, and will fill you up for the day.

Ingredients:

2 chicken breasts
1 tsp cumin
½ tsp chilli powder
1 tsp garlic powder
1 tsp mixed herbs
Juice of 1 lemon
200g couscous
200ml boiling water

In a bowl, add your couscous, lemon juice, and water. Cover with cling film and leave for 10 minutes until the water is absorbed.
Season your chicken with spices and pan fry for 4-5 minutes to each side. Serve!

Recipes You Have To Try This Summer

Written by trish on August 3, 2021. Posted in Belly Bloating, Eat Clean, Energy, Gut Health, Recipes, Wellbeing, Women's Health.

Summer is a time for fresh food that are perfect for balancing hormones. Fun foods that you can enjoy on your travels as well as in the garden alfresco. One of the great things about eating in the summer is the myriad of fresh and healthy things you can add to your foods. These are Gloucester based Nutritionist approved.

Here are a few healthy recipes that you should try this summer that are packed with flavour and character that are perfect for a happy tummy and balanced hormones.

Refreshing fruity salad

When you go for regular checkups with your doctor or Wahroonga Family Dental Centre, you won’t be surprised to hear how important fruit is for your body as well as the strength of your teeth. This salad is packed with grilled fruits and nuts to make it perfect fuel for your productive summer days.

Ingredients

4 peaches
4 strawberries
100g feta
100g spinach
100g mixed leaves
100g mixed nuts, chopped
1 tbp olive oil, plus extra for grilling
1 tbp raspberries, mashed
1 tbsp red wine vinegar
Salt and pepper

Chop up your peaches into quarters and your strawberries into 3 slices. Brush with olive oil and place on a griddle pan, frying for 2 minutes on each side.
Make a dressing with mashed raspberries, oil, and vinegar. Mix well.
Assemble your salad with the leaves, nuts, fruit, feta, and dressing.

Gluten free vegetable pasta

This simple GF pasta recipe is packed with some healthy vegetables and can be made into a great lunch option for busy days at the office. If you are wondering the best foods to eat to reduce bloating get in touch here https://p.bttr.to/2MZVUKN

Ingredients:

500g gluten free pasta (your favourite shape)
400ml passata
1 tbsp mixed herbs
1 butternut squash
1 zucchini
1 bell pepper
1 eggplant
1 block halloumi
100g parmesan cheese

Wash and chop your vegetables.
In a large roasting dish, place your veggies with a small drizzle of oil, salt and pepper. Roast for 45 minutes at 200C.
Cook your pasta according to packet instructions.
Slice your halloumi and dry fry in a pan until browned on both sides. Once cooked, chop into bitesized pieces.
In a large pan, add all of your ingredients along with half of the parmesan. Stir and heat through for 5 minutes.
Serve and add remaining parmesan.

Moroccan chicken tray bake

Moroccan chicken is not only super delicious, but it is a healthy option for your mideweek meals and it will open up your meal plan to so many more flavours and ideas.

Ingredients

4 chicken breasts
1 tsp cumin
1 tsp paprika
1 tsp chilli flakes
1 tsp cinnamon
1 tsp ginger
1 tsp coriander leaf
1 tbsp tomato puree
500ml vegetable stock
200g baby potatoes
200g butternut squash
1 shallot

Chop your baby potatoes in half, dice your shallot, and cut your butternut squash into bitesize pieces.
Pan fry your chicken with oil, salt and pepper. Add the spices.
Add all other ingredients to your dish and cover. Bake in the oven for 40 minutes until the potatoes are tender.
Serve with couscous or veggies.

Try some of these fun summer recipes to fuel your body with lots of vital vitamins this season. Stay tuned for the new book out soon. Called Time To Nourish. It will be packed with recipes to support your happy gut and balanced hormones.

How To Start Your Day Off Right

Written by trish on October 13, 2020. Posted in Blog, Eat Clean, Eat Organic, Energy, Health, Juicing, Recipes, Tips, Wellbeing, Women's Health.

Are you considering moving to clean eating, but cannot find the time to start?

It may be that clean eating sounds like an entire lifestyle shift, one that requires proper planning and proper initiation.

You may be putting it off until you get a few days off from work or when that one big project is over. You will keep looking for reasons to put off change until you realize that you can just break down that change into smaller pieces and start integrating it slowly into your life.

You will not be asked to change everything in order to live better and brighter; you only need to remember a few things as guiding principles to set out on a new journey.

Start your day by checking out the health of your tongue. This will tell you a lot about your digestive system. A healthy tongue means a healthy digestive system. If you tongue is furry and coated, your digestive system needs some extra attention.

Oil pulling is an easy technique to do first thing.

Oil pulling with coconut oil and essential oils

Oil pulling is an amazingly effective advanced tools because it cleanses the mouth of bacteria and yeast. This supports a healthy oral microbiome and healthy saliva production. We always start to heal digestive issues by looking at the health of the tongue, saliva, chewing and oral hygiene.

Oil pulling therapy is a simple, yet astoundingly effective method of cleansing the blood. It is helpful for numerous disorders, including blood diseases, lung and liver disorders, tooth and gum diseases, headaches, skin diseases, gastric ulcers, intestinal problems, poor appetite, heart and kidney ailments, encephalitis, nervous conditions, poor memory, female disorders, swollen face and bags under the eyes – so pretty much everything really!

The therapy consists of simply of swishing oil in the mouth. Best done in the morning, preferably before breakfast. Put 1 tablespoon of unrefined olive, coconut, or sesame oil along with 1-2 drops of peppermint or tea tree essential oil.

Do not swallow it. Slowly swish the oil around, chew it, and draw it through your teeth for 3 to 4 minutes. You do not want any of the released toxins to be reabsorbed so spit out after 4 minutes. Spit the oil into the garden or garbage bin to prevent it from clogging your sink. Rinse your mouth with water and sea salt, then brush your teeth.

You will find that the oil takes on a milky white or yellowish colour as it becomes saturated with toxins and billions of destructive bacteria.

Follow this with tongue scraping and a glass of salty water to swish around and rinse your mouth.

Shake and wake to stimulate the lymphatic system. Take a few deep breathes and check in with how you are feeling. Observe nature, the sunrise, the birds and if possible, get outside first thing. Feel connected to the infinite source of energy that is your birthright. Know that you can tap into this infinite source of energy at any time during the day by returning to the breath.

Choosing what you eat first thing is vital for energy and feeling great. Toast and Jam will not be enough.

One of the most important aspects of clean eating is what you choose to eat. That does not mean just planning meals according to the old school food pyramid; it means that whatever you choose to eat, the closer it is to its natural state, the better it is for you.

Try to avoid foods that have been refined, processed, or preserved. It is always better to go natural to benefit from inherent nutrients without the chemicals or preservatives that may reduce a food’s natural goodness.

When you are trying to eat clean, it is also a good idea to eat organic. In this day and age, enhancements and hormone treatments have crept into all kinds of foods. This ends up having an adverse effect on your health even if you are eating what you should in all the right quantities. It is important to start choosing organic; a little vigilance goes a long way.

Always read labels. They give away everything you need to know about the food you are buying. In general, the more ingredients a product contains, the higher chances there are that the food is processed. Even if you try eating healthy, there is a chance that the products you buy may contain preservatives, artificial sweeteners, and colours that make the healthy, unhealthy. Read the label to make sure that the yogurt you add to your bowl of berries is not going to ruin your clean eating.

The simplest trick to eating clean is to remember the eating clean equals to eating greens. Start your day with a green juice or smoothie.

This is the bare minimum to jumpstart into clean eating. Try your hardest to incorporate leafy greens into whatever you are preparing for healthy servings of vitamins A, C, and E, as well as increased fiber, which boosts your metabolism by assisting digestion.

By filling you up with the least number of calories but the most amount of nutrients, leafy greens help you to be healthy with just one color. This is an easy place to start. With the myriad smoothie and salad recipes out there today, leafy greens can always find a way into your diet.

Try this adrenal healing juice if you are feeling wired, tired, and overwhelmed.

Ingredients

Handful of basil leaves
2 carrots
1 handful of kale
1 large cucumber
1 handful of spinach
2 tbsp chia seeds
200ml coconut water

Directions

Wash and juice all the ingredients except the chia seeds. This recipe works better in a slow masticating juicer. If you don’t have a slow juicer you are better off juicing the carrots and cucumber, then mixing in the leafy greens in the blender. After juicing all of the veggies, stir in the chia seeds and allow to sit for 8-10 minutes for the chia to swell.

Stir again and enjoy!

We have talked about adding to your clean diet. Now let us talk about omission. One of the simplest things you can omit for maximum effect is artificial sugar. Start identifying all things that contain artificial sweeteners.

Drop that can of fizzy, say no to biscuits and cakes, and you are on your way to clean eating. Watch how your energy stabilizes and your mood lifts when you leave out artificial sugar that plays havoc with your blood sugar levels.

Clean eating does not have to be difficult or intimidating. Start small and implement easy, gradual changes into your regular eating habits to get yourself on the right path toward better health.

Start your day in the right way and quickly see the benefits.

If you would like to learn more about my 8 weeks to feeling fabulous program just click here https://trishtuckermay.com/8-week-feeling-fabulous-gut-healing-program/

Yours in health and wellness,

Trish Tucker May

How to turn your favourite smoothie into a delicious smoothie bowl

Written by jtg on July 20, 2018. Posted in Recipes.

How to turn your favourite smoothie into a delicious smoothie bowl
Choose your favourite smoothie and turn it into a meal – topped with anti-oxidant rich garnishes, energising chia seeds organic muesli and fresh fruit!
Pack your smoothie bowl with super energy boosters such as Acai, Maca, Guarana, Ginseng, Yerba Mate, Cola Nut and Spirulina.

Start with your favourite smoothie. Here are a few ideas:

The Creamy Original – deliciously blended with 1 banana, ½ tspn cinnamon, ¼ tspn. nutmeg, 1 tspn honey and 1 cup of milk of your choice. This is a great way to start your smoothie journey.
The Strawberry Fields – prepared with 1 cup of succulent strawberries, or mixed frozen berries, 1 banana and apple juice. Rich, sweet berries blended to perfection, this is rich in anti-oxidants and flavour.
The Go Troppo – an exotic mix of flavour, combining apple juice with 1 banana, the flesh of 1 mango, ½ cup of coconut cream and ice. This is delicious and refreshing!
The Breakfast Smoothie – similar to the creamy original but with the added fiber, texture and flavour of muesli. Add a ¼ cup of muesli per person. Breakfast in a cup.
The Super Green Smoothie – 1 cup of organic mineral packed kale and baby spinach, flesh of 1 mango, 1 banana, 1 cup of coconut water and ice. A fantastic smoothie with all the benefits of fresh greens. Blend this until all the green is emulsified and smooth. The key to getting this smoothie creamy and smooth is the ice. It helps break down the fiber of the leafy greens.

To make your smoothie bowl extra thick you can add extra banana, pineapple or muesli. Next you can add your choice of superfoods for extra energy and nutrition.

Add the superfood supplements to your smoothie bowl to give you that extra kick!

Pure Organic Guarana – Is a great natural energy booster. Stay awake, alert and invigorated!
Energy Boost – Improves energy and vitality! It will keep you dancing longer!
Organic Spirulina – Feels like liquid sunshine! Spirulina is the oldest living plant. It is high in anti-oxidants and is a rich source of iron. Spirulina boosts your immune system and provides you with energy and increased stamina! Having a shot of spirulina is like having 78 green vegetables!Echinacea Powder – Aids your body’s natural immune system and helps you fight infections!
Ginseng – The brain soother. Improves mental and physical stamina, relieves stress and enhances immunity!
Organic Wheat Grass – Wheat grass helps the body maintains the optimum pH balance. Rich in vitamins, minerals, amino acids and fibre – it energizes and detoxifies the Body.

Once all the ingredients are combined you can pour it into your favourite bowl and top with fresh fruit, toasted seeds and nuts, coconut flakes or cacao nibs. Any leftovers can be stored in the fridge for a few days.