Chili can seem addictive. That is because the substance that makes the chili strong, capsaicin, boosts the production of endorphins in the body. Endorphins have an analgesic effect and induce feelings of wellbeing and relaxation—it’s not surprising that we sometimes feel a strong desire for chili.
Cayenne pepper is a type of chili that has been found to have several good properties: it increases the metabolic rate, dissolves mucus, and is generally good for the digestion; it cleanses the body of toxins, is bactericidal, lowers the blood pressure, is effective against cardiovascular disease and cancer, and thins the blood. It is good for angina sufferers (just like garlic it dilates the blood vessels, amongst other things). Cayenne pepper can even be sprinkled on wounds to stem bleeding.
2 glasses of smoothie
2 tbsp goji berries
1¼ cups / 300 ml freshly pressed carrots
3 oranges
½ lime
1 banana, frozen (see here)
1 pinch cayenne pepper
sweetener to taste
generous ¾ cup / 100 ml ice (optional)
Soak the goji berries in carrot juice for 5–10 minutes. Press the oranges and the lime. Blend all the ingredients to a smooth consistency and season with cayenne pepper. Blend in the ice for a chilled smoothie.
Chamomile is one of the world’s most widely used medicinal plants. It grows wild in fields and on verges in many countries and is chiefly picked for the medicinal properties of the daisy-like flowers. Chamomile contains several active medicinal substances and essential oils—among other things the blue colorant chamazulene. Chamomile can be used both externally and internally for anti-inflammatory, bactericidal, and sudorific purposes. In addition the flower has tranquilizing and sedative properties.
The dried or fresh flowers are usually used for infusions: one to two teaspoons of the dried herb for a large cup depending on the strength required. It is good for irritation of the stomach or intestines, gastritis, and colicky pains. For menstrual pain women can drink a couple of cups to alleviate cramp. Chamomile tisane can also alleviate tension headaches and mild migraine, and is believed to have both preventive and healing effects on colds. If you find it hard to relax in the evening a cup of chamomile tisane can help calm you.
If you are allergic to plants of the daisy family you should not use chamomile.
Take 2 tsp chamomile for 1¼ cups / 300 ml chamomile tisane.
2 glasses of smoothie
3 cups / 300 g strawberries, frozen
½ cup / 50 g dried mulberries
1¼ cups / 300 ml chamomile tisane, cooled
juice of half a lemon
sweetener to taste
2 tsp chia seeds
Blend the strawberries, mulberries, tisane, and freshly squeezed lemon juice to a smooth consistency. Taste it and sweeten if needed. Add the chia seeds and blend for a few more seconds until the seeds are evenly distributed.
Buckthorn grows wild but in recent years commercial planting has become more and more common in the USA and Canada, and in Scandinavia, Eastern Europe, and Asia. The plant is dioecious, which means there are male and female versions. The female plant produces berries but only after it has been pollinated by a male plant. The male plants may also produce berries but usually only in small quantities. Since pollination is carried out by the wind a good mixture of male and female plants is essential for a supply of berries.
2 glasses of smoothie
1 cup / 100 g buckthorn berries (frozen or fresh)
1 cup / 200 g mango (frozen or fresh)
2 cups / 200 g strawberries (frozen or fresh)
1 banana
generous ¾ cup / 200 ml freshly pressed apple juice
generous ¾ cup / 200 ml water
generous ¾ cup—1⅔ cups / 100–200 ml ice (if you are using fresh fruit)
Blend all the ingredients apart from the ice to a smooth consistency. Blend in ice for a chilled smoothie. Serve in tall glasses with straws and decorate with a few buckthorn berries.
In popular medicine rose hips are used to treat scurvy, in other words vitamin C deficiency. Rose hips have also been used to treat constipation, tiredness, joint problems, diverticulitis, emphysema, ear problems, hemorrhoids, bladder problems, colic, stiffness, and problems of the back, legs, feet, and neck. Rose hips are not only used to treat people, they are also given to horses to boost their immune systems.
Whole rose hip powder is made from whole dried rose hips and contains sixty times more vitamin C than citrus fruit. In addition it is rich in antioxidants and vital minerals, such as iron, calcium, potassium, and magnesium. Rose hips also contain a lot of folic acid, which is particularly good for women who are breastfeeding, pregnant, or trying to conceive. Rose hip powder is easy to make yourself: dry whole rose hips and grind them to a powder.
2 glasses of smoothie
3 tsp rose hip powder (dried, ground rose hips)
1 cup / 200 g pineapple, chopped (frozen or fresh)
½ cup / 100 g papaya, chopped
juice of half a lemon
generous ⅔ cup / 200 ml freshly pressed apple juice
7 tbsp / 100 ml water
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
Blend all the ingredients apart from the ice to a smooth consistency. Blend in the ice for a chilled smoothie. Serve in large glasses with straws. Sprinkle with a little rose hip powder or decorate with fresh rose hips if they are in season.
Watermelon is one of the few foods that contain considerable quantities of the powerful antioxidant lycopene, which is said to reduce the risk of heart disease and certain types of cancer—for example cervical and prostate cancer. Watermelon is also a good source of vitamin A, vitamin C, and vitamin B6.
There are many kinds of watermelon. Most of them have dark pink to red flesh but there are also some varieties that have a yellowish color. The watermelon is round to oval in shape and weighs between 2 and 20 lb / 2 and 20 kg. Most varieties taste roughly similar but there can be considerable differences in sweetness. I prefer the big, oval watermelons with red flesh.
Choose melons with no cracks or blemishes. The skin should be firm, smooth, and yellow on the underside where the melon has ripened against the soil. Ripe watermelons have a slight aroma and should feel quite heavy—they are 92 percent water.
2 glasses of smoothie
3⅓ cups / 500 g watermelon, cubed (approx. ¼ medium-size watermelon
1 cup / 120 g raspberries (frozen or fresh)
juice of half a lime
5–6 mint leaves
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice
sweetener to taste
Split the watermelon, remove the pits and scoop out the flesh. Add the raspberries, lime juice, and mint leaves. Blend until you have a smooth consistency. Then blend in the ice for a chilled smoothie. Serve in large glasses and decorate with raspberries.
The mango is India’s and Pakistan’s national fruit and it is rich in several groups of antioxidants, such as beta-carotene, vitamin C, and also potassium. Mango is especially rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is good for the eyesight, skeleton, skin, mucous membranes, and immune system. Apart from its beneficial effects on the body, beta-carotene is also very good for the skin. The antioxidant vitamin C also fortifies the blood vessels, skin, teeth, and skeleton. Like cashew nuts, mangos contain the substance urushiol and people with allergies should be a little careful, at least when handling the skin.
When it is in season you can freeze mango in portions in plastic bags. It is much cheaper and tastier to eat the frozen fruit when it is not in season than to eat fruit that has been picked unripe, stored for a long time, and sprayed with various agents to keep it fresh for months. Fresh newly picked fruit is always best but freshly picked fruit that has been frozen immediately also works well. To select a good mango, smell it and squeeze it carefully to see if it yields.
2 glasses of smoothie
4 oranges
½ lime
1½ cups / 300 g frozen mango (or 1 fresh mango)
2 tbsp whole rose hip powder (dried, ground rose hips)
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
Press the oranges and the lime. Make sure that no pits get through as they can give a bitter taste. Peel the mango with a potato peeler and cut it into pieces, don’t forget it has a big pit. Blend the newly pressed juice, mango, and rose hip powder to a smooth consistency. Blend in the ice for a chilled smoothie. Serve in large glasses and decorate with a little diced mango or rose hip powder.
Rinse the kiwifruit. The skin is fine to eat. It is soft and tasty and you do not feel the hairs in your mouth. Also the skin is nutritious. The kiwifruit contains large quantities of vitamin C and also vitamin E. The kiwifruit does not mix well with dairy products and should be mixed with berry fruit and tropical fruit.
The kiwi was called the Chinese gooseberry until the 1960s. Kiwifruit are commonly imported from New Zealand but we can also obtain them from Mediterranean countries, during the period from November to April. A good kiwifruit should yield to light pressure if you squeeze it. Beware of overripe kiwifruit, which may have a nasty taste.
2 glasses of smoothie
2 oranges
juice of half a lime
3 kiwifruit
1½ cups / 300 g frozen mango (or 1 fresh mango), chopped
generous ¾ cup / 200 ml ice cold water
Press the oranges and the lime. Peel and chop the kiwifruit. Blend all the ingredients to a smooth consistency. Do not blend too long as the black kiwifruit seeds give a very bitter taste if they are crushed in the blender and left to stand for a little while.
This sweet and tasty smoothie contains a lot of nutritious dietary fiber and vitamins that protect against viruses and infections. Above all, pineapple is rich in vitamin C, which builds up the connective tissues and helps the body to absorb iron from food. Vitamin C is also an antioxidant that protects against free radicals, which have a damaging effect on the body’s cells. Apart from the vitamins, pineapple is rich in the enzyme bromelain, which is very powerful when it comes to breaking down proteins—which in turn facilitates digestion. Bromelain is also good for the circulation and lowers blood pressure.
To find a good pineapple you should look for a plump one. To see whether it is ripe, you can test by carefully pulling off a leaf that is quite far down. If it comes off the pineapple is ripe, but it may be overripe, so you can try to choose a pineapple whose leaf does not come off and leave it to ripen at home.
2 glasses of smoothie
½ pineapple, chopped (approx. 2 cups / 400 g frozen)
2 cups / 200 g strawberries (fresh or frozen)
juice of half a lime
generous ¾ cup /200 ml ice cold water
generous ¾ cup—1⅔ cups / 100– 200 ml crushed ice (optional)
Split the pineapple and cut out the hard middle part. Pinch the stalks off the strawberries if they are fresh ones. Press the lime. Make sure that you do not get any pits because they can produce a bitter taste. Blend the ingredients to a smooth, thick consistency. Blend in the ice if you are using fresh strawberries to make a chilled smoothie.
TIP!
Juice made from pineapple and strawberries is also delicious, but in that case do not add water and process all the ingredients in a juicer instead.
Redcurrants contain plenty of vitamins C and K, potassium, and masses of fiber. Currants are normally grown in gardens but a wild subspecies of currant grows in some northern areas—you just go out in the forest and pick them! You can make a nice wine from both the wild and the cultivated fruit. Currants are usually in season in August and they freeze extremely well.
2 glasses of smoothie
generous 2 cups / 200 g redcurrants (fresh or frozen)
generous 2 cups / 200 g strawberries (fresh or frozen)
1 mango (or 1½ cups / 300 g frozen mango)
generous ¾ cup / 200 ml freshly pressed apple juice
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
Rinse the currants, take the stalks off the strawberries, and remove any stalks from the currants. Peel the mango with a potato peeler and cut it into pieces—don’t forget it has a big pit. Blend everything apart from the ice to a smooth consistency. Blend in the ice for a chilled smoothie. Serve in large glasses and decorate with a sprig of redcurrants.
Chili gets the metabolism going. Different chilis have different strengths so you need to be a bit careful. Common varieties include the Spanish pepper, birdseye pepper, habanero pepper, perennial Spanish pepper, and rocoto pepper. Dried chili is sold in tins or packs and works almost as well as fresh. But watch the strength!
The hotness in the chili is not in the seeds but in the mesophyll walls and the pericarp. To reduce the strength you can split the chili lengthways and scrape out the inside with a knife. The substance that makes chilis strong is called capsaicin and is a non-water soluble oil. If it is too hot in your mouth drinking some water will not help. On the other hand capsaicin is fat soluble, so nuts (for example) give relief.
2 glasses of smoothie
4 cups / 400 g strawberries (fresh or frozen)
chili to taste (start with a small piece)
juice of 1 lime
generous ¾ cup / 200 ml freshly pressed apple juice
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
sweetener to taste
Pinch the stalks off the strawberries. Split the chili lengthways, remove the seeds and the white membranes, and chop. Blend all the ingredients to a smooth consistency. Blend in ice for a chilled smoothie. Add a little sweetener if you think it needs it.
TIP!
Swap the strawberries for mango, that is also super delicious! Strawberries and mangos go extremely well with chili.
Most people know that oranges contain a lot of vitamin C, but it is perhaps not equally well known that they also contain a number of other useful substances that an effervescent tablet cannot give you. Apart from boosting the immune system, lowering the blood pressure, and protecting against colds and infections, oranges provide extra protection against eye disease, rheumatism, cardiovascular disease, and cancer. In addition the vitamin C in oranges is revitalizing for the skin.
Vitamin C makes it easier for the body to absorb several nutrients, for instance iron, zinc, copper, calcium, and vitamin B9 (folic acid). Vitamin C also has an antioxidant effect on other substances in the body and helps to break down harmful free radicals. Vitamin C cannot be stored in the body but needs to be supplied every day.
2 glasses of smoothie
4 oranges
½ lemon
2 bananas
generous ¾ cup—1⅔ cups / 100–200 ml crushed ice (optional)
Press the oranges and half lemon. Make sure that no pits get in as they can produce a bitter taste. Blend with the bananas to a smooth, thick consistency. Blend in the ice for a chilled smoothie.
TIP!
Add a few strawberries or raspberries for a beautiful color and an unusual flavor.
Pomegranates are a super fruit that originated in Persia and has been cultivated for thousands of years. Pomegranates are rich above all in folic acid and antioxidants, such as vitamin C, carotene, gallocatechins, and anthocyanin (which gives the pomegranate its pink color). The antioxidants build up the body’s cells and help to prevent disease. Folic acid is important for the growth of new cells and is required for the formation of red blood corpuscles.
Do you find it hard to get the nutritious pomegranate seeds out? This is how you do it: roll the pomegranate against a hard surface, cut it in half, and hold the halves upside down over a basin, at the same time banging the skin with a wooden spoon—hey presto! Pomegranates can be bought fresh during the winter but you can use frozen or dried pomegranate seeds when they are not in season.
2 glasses of smoothie
2 pomegranates (or 1¼ cups / 200 g frozen, or 3 tbsp dried seeds)
2 pink grapefruit
2 oranges
1⅔ cups / 200 ml crushed ice
Divide the pomegranates and press them in a citrus press—you can blend the pomegranate seeds instead if they are frozen or if you want extra fiber. Cut the segments out of the grapefruit and throw away the bitter membranes and the peel. Press the oranges and blend with the rest of the ingredients. Serve with a few pomegranate seeds as decoration.
TIP!
If you do not have the time or energy to cut out the grapefruit segments, it works just as well if you press the grapefruit in a citrus press.
Pears contain twice as much fiber as apples. On the other hand pears have a shorter shelf-life, so it is a good idea to buy unripe pears and keep them in the refrigerator for a few days before they are to be used. If you want to speed up the process you can place the pears in a paper bag with an apple—apples give off ethylene gas, which makes other fruit ripen more quickly.
Fiber is an essential ingredient in our diet. It helps to keep the blood sugar level down and facilitates digestion. A diet with a lot of fiber reduces the risk of cancer and also counteracts cholesterol. Apart from fiber, pears are rich in potassium, riboflavin, and vitamins A and C.
2 glasses of smoothie
3 ripe pears
scant 2 cups / 200 g raspberries, frozen
7 tbsp / 100 ml freshly pressed apple juice
generous ¾ cup / 200 ml ice cold water
sweetener to taste
Cut the pears into quarters and cut out the cores. Blend the pieces of pear with the raspberries, juice, and water until the consistency is even and smooth—the harder the pears, the longer they take to blend. Taste and sweeten as required. Serve with raspberries.
Papaya is rich in vitamins A, C, E, and B and antioxidants such as carotene, zeaxanthin, and flavonoids. There are also several important minerals in papaya, such as potassium, magnesium, calcium, and iron. Papaya contains the enzyme papain, which is used in medicine for digestive problems. Papaya is also said to be useful for losing weight.
2 glasses of smoothie
2 tbsp dried goji berries
1¼ cups / 300 ml coconut water
½ cup / 100 g papaya, frozen
½ cup / 100 g pineapple, frozen
½ cup / 100 g mango, frozen
1 banana
Leave the goji berries to soften in the coconut water for 5–10 minutes. Blend all the ingredients to a chilled smoothie. Decorate with a few goji berries.
TIP!
It works very well if you replace the frozen fruit with a tropical fruit mix, which you may find on the frozen counter.
Carrots contain beta-carotene, which is a precursor to vitamin A. Vitamin A and carotene prevent cataracts and age-related macular degeneration, and are said to be helpful for seeing in the dark. A deficiency in vitamin A can cause night blindness. Carrots are also good for the skin.
Carrots are best stored without their leaves, in a plastic bag in the refrigerator or a cool room. The leaves should be cut off since otherwise they will steal nutrition and cause the carrot to go soft.
2 glasses of smoothie
3 tbsp goji berries
1¼ cups / 300 ml freshly pressed carrot juice
1 cup / 200 g pineapple, frozen
juice of half a lime
Leave the goji berries to soften in the carrot juice for 5–10 minutes. Blend to a smooth consistency. Serve with a slice of pineapple or carrot as a garnish.
In order to be allowed to call juice juice, it must consist of 100 percent pure fruit juice. Home-pressed juice is the freshest you can get and it keeps for only up to one day. Juice that is described as freshly pressed is made from fresh fruit and vegetables—it keeps for only a short time after it has been pressed. Freshly pressed not from concentrate juice is juice that has been pressed from freshly picked fruit in its country of origin and is pressed on the spot. In order to make sure it doesn’t go bad during transportation, it is pasteurized a number of times. Certain kinds are deep frozen to extend their shelf-life. Some are called juice from concentrate, which means that the water is taken out of the juice so that only the concentrate remains, the concentrate then becomes aseptic and keeps for a year, and in factories water and natural flavorings are added to produce a drinkable juice. Fruit drinks and nectars are not juice, but a mixture of water, sugar, sometimes artificial sweeteners, concentrate, and other additives—beware of these! I usually choose to press the juice myself, and when the fruit is in season I press and freeze it either in ice cube trays or freezer containers, depending on the quantity and what I intend to use it for. I quite often buy freshly pressed juice when I don’t have time, but I very very rarely have concentrate in my shopping trolley.
2 glasses of smoothie
2 tbsp dried goji berries
1 tbsp shelled hemp seeds
⅔ cup / 150 ml freshly pressed pineapple juice
⅔ cup / 150 ml coconut water
⅔ cup / 150 g pineapple, frozen
1½ cups / 150 g redcurrants (frozen or fresh)
Soak the goji berries and hemp seeds in the pineapple juice for 5–10 minutes. Blend all the ingredients to a chilled smoothie.
Mulberry contains a lot of vitamin C, vitamin K, iron, and calcium. Mulberries are also a good source of resveratrol, an antioxidant and anticoagulant that has a number of beneficial effects on health. Mulberries are considered to boost the kidneys and liver and to be good for the hair and eyes. Studies have shown that the berries can stabilize the blood sugar level and increase the level of good cholesterol. The recommended daily dose is 3 tbsp / 20–30 g. You can find dried mulberries in most well-stocked supermarkets and health food shops. It is best to buy organic.
2 glasses of smoothie
3 ripe nectarines
scant 1 cup / 100 g raspberries, frozen
½ cup / 50 g mulberries, dried
2 tbsp chia seeds
generous ¾ cup / 200 ml almond milk
sweetener to taste
Remove the pits from the nectarines and blend all the ingredients to a smooth consistency. Taste and sweeten if necessary. Decorate with raspberries or mulberries.
Kombucha tea is a Chinese health drink with an extremely long history. The tea was drunk as long ago as 200 BCE, and according to its advocates it has many health-giving properties, among others improved digestion, softer skin, and reduced pain in the body and joints. Kombucha also alleviates hunger pangs and problems with the stomach and intestines—for example wind, constipation, and side effects from medical treatment. The drink is said to boost the immune system, which helps protect against colds and influenza. Among other things kombucha tea contains lactic acid bacteria, acetic acid, polysaccharide, and vitamins C, E, K, B1, B2, B3, B6, and B12, plus the minerals iron, sodium, manganese, magnesium, potassium, copper, and zinc.
Kombucha tea is produced from the fermented kombucha mushroom (also called the Volga mushroom or tea mushroom). The mushroom varies in color from pale and transparent to brown. The drink is made by mixing yeast and bacteria cultures with sugar and tea (black, green, or oolong), which is then left to ferment for about 10 days. Readymade kombucha is sold in health food shops and is available in various flavors. If you can obtain kombucha culture you can make your own tea and flavor it as you wish.
According to traditional Chinese medicine, kombucha tea is believed to be the drink of immortality and the elixir of life.
2 glasses of smoothie
2 tbsp dried goji berries
3 tbsp dried mulberries
1 tbsp chia seeds
1⅔ cups / 400 ml kombucha tea (bought or homemade)
2 cups / 200 g strawberries, frozen
Soak the goji berries, mulberries, and chia seeds in the kombucha tea for 5–10 minutes. Blend to an even paste. Add the strawberries and blend to a chilled smoothie. Serve with strawberries, goji berries, or mulberries on top.
Lingon berries have a high content of vitamins A, B, and C, plus the minerals potassium, calcium, phosphorus, and iron. Lingon berries are bactericidal and, just like cranberries, they are therefore thought to be useful against urinary infections. The berries also neutralize the smell of urine. Lingon berries may help those with gastric ulcers and gingivitis. Lingon used to be sold in the drugstore, amongst other things as an antipyretic.
2 glasses of smoothie
2 oranges
3 tbsp goji berries, dried
2 ripe pears
1½ cups / 200 g lingon berries (fresh or frozen)
2 tbsp linseed oil
¾–1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
sweetener to taste
Squeeze the oranges. Soak the goji berries in orange juice for 5–10 minutes. Cut the pears in quarters and remove the cores. Blend all the ingredients except the ice to a smooth consistency. Blend in the ice for a chilled smoothie. Taste and sweeten if necessary. Decorate with a few lingon berries on the top.
TIP!
If you cannot find fresh or frozen lingon berries, freeze-dried berry powder is available from health food shops. The lingon berries can also be replaced with cranberries.
Blueberries are powerful antioxidants and are sometimes called super berries. They are good for the skin and night vision, and for those with cataracts. Blueberries are also said to be good for the circulation in the legs and to protect against varicose veins, inflammations, blood clots, high blood pressure, and bad LDL cholesterol. The berries are considered good for diabetics since they are thought to help to regulate the blood sugar. Blueberries are also good for urinary infections and diarrhea.
Wild blueberries are extra nutritious and contain plenty of flavonoids, carotene, vitamin C, vitamin B6, and magnesium.
2 glasses of smoothie
3 tbsp goji berries, dried
2 tbsp chia seeds
5–6 dates, pits removed
generous ¾ cup / 200 ml green tea, cooled
1½ cups / 150 g blueberries, frozen
1½ cups / 150 g raspberries, frozen
Soak the goji berries, chia seeds, and dates in green tea for 5–10 minutes. Blend to a smooth purée. Add the berries and blend to make a chilled smoothie. Decorate with raspberries and blueberries.
Beets contain calcium, vitamin C, iron, magnesium, phosphorus, and manganese amongst other things. Beets cleanse the blood and stimulate the growth of red blood cells. Studies have shown that beets increase the body’s ability to absorb oxygen and its stamina in physical exercise. Beets are also thought to help against high blood pressure and gastric ulcers and in cleansing the gut, liver, and gall bladder of toxins.
2 glasses of smoothie
1¼ cups / 300 ml fresh pressed apple juice
1 small beet, raw
2 cups / 200 g blueberries, frozen
1 cup / 120 g blackberries, frozen
1 tbsp linseed
sweetener to taste
Rinse, peel, and chop the beet into small pieces. Blend with the apple juice until the consistency is even and smooth. Add the rest of the ingredients and blend to a chilled smoothie. Taste and sweeten if required.
Lucuma is a nutritious fruit that tastes a little like toffee. The delicate fruit comes from a subtropical tree that grows high up in the Andes in South America. The soft sweetness of lucuma makes it an excellent alternative to ordinary sugar. Lucuma powder works perfectly in giving the smoothie an extra boost in both flavor and nutrients.
Lucuma does not just taste good. It is also rich in fiber, antioxidants, vitamins, and minerals—particularly vitamins C and B, beta-carotene, calcium, phosphorus, and iron. All the nutrients are preserved in lucuma powder, but in a concentrated form. The powder is available in well-stocked health food shops.
2 glasses of smoothie
3 tbsp dried goji berries
juice of 1 lime
generous ⅓ cup / 100 ml coconut water
1 cup / 200 g ripe papaya
1 cup / 200 g pineapple, frozen
½ banana
2 tbsp lucuma powder
generous ⅓ cup / 100 ml coconut milk
Soak the goji berries in the lime juice and coconut water for 5–10 minutes. Peel and de-seed the papaya. Blend all the ingredients to make a delicious and naturally sweet smoothie.
Acai is a super berry from South America’s rainforests. It is stuffed with antioxidants, vitamins, and essential fats and contains high levels of vitamins B and C, minerals, fiber, and protein. The levels of potassium, calcium, iron, magnesium, copper, phosphorus, and zinc are unusually high compared with other fruit. Acai is rich in the useful antioxidant anthocyanin that also gives the berries their purple color.
The acai berry is really a drupe. Just 10 percent of the berry is edible, the rest is the pit. The flavor is rich and dark—a blend of blueberry, olive, and chocolate. As well as its rich content of vitamins and antioxidants (seven times as much as in the blueberry), the acai also contains good fatty acids.
Acai berries have become popular for adding to smoothies and juices, but since they quickly go stale they are usually sold as pasteurized juice. Unfortunately much of the nutritional value disappears in the pasteurization. Freeze-dried acai berry powder is therefore a better alternative if you cannot obtain fresh ones. The powder is available in well-stocked health food shops.
2 glasses of smoothie
½ cup / 100 g lingon berries (fresh or frozen)
¾ cup / 150 g mango, frozen
2 tbsp acai berry powder
generous ¾ cup / 200 ml coconut water
generous ⅓ cup / 100 ml freshly pressed apple juice
Blend all the ingredients to make a chilled smoothie.
Apricot is known as Prunus armeniaca in Latin—in other words Armenian plum. These days we know that the fruit itself comes from China, where it was already being cultivated 4,000–5,000 years ago. Today 85 percent of all apricots come from Turkey. Apricots are rich in dietary fiber, potassium, calcium, magnesium, and vitamin B6 amongst other things.
Since it is difficult to obtain fresh apricots for a large part of the year—finding ripe specimens seems to be almost impossible—you can instead use dried apricots. Just soak them for a while before using them.
2 glasses of smoothie
10 apricots (dried or fresh)
2 tbsp goji berries
1 tbsp chia seeds
1¼ cups / 300 ml chamomile infusion, cooled
scant 2 cups / 200 g raspberries, frozen
1 tbsp lucuma powder (optional)
Put the apricots, goji berries, and chia seeds to soak in the chamomile infusion for 5–10 minutes. Blend to an even purée. Add the raspberries and the lucuma powder, and blend to make a chilled smoothie.
A grapefruit contains more vitamin C than the daily amount required for an adult. Pink or ruby grapefruit are sweeter in taste than the yellow ones. Grapefruit really boosts the immune system, gives you a lovely skin, and contains many restorative antioxidants that protect against both cardiovascular disease and cancer. Grapefruit is good for influenza, irritations of the mouth and throat, and for ear inflammation and urinary infections. It helps to lower the bad LDL cholesterol and may help to keep the blood pressure down. Crushed grapefruit seeds have fungicidal and bactericidal effects and can be used for fungal infections.
Grapefruit can affect the action of some medicines, particularly heart medicines and antihypertensives, so consult your doctor before eating grapefruit in conjunction with medicine.
2 glasses of smoothie
3 grapefruit
2 cups / 200 g strawberries, frozen
generous ¾ cup / 200 ml water
2 tbsp lucuma powder
2 tbsp dried mulberries
Separate the grapefruit into segments and throw away the bitter membranes and the peel. Add the other ingredients and blend to a smooth consistency.
TIP!
If you do not have the time or the energy to separate the grapefruit segments, this works fine if you press the grapefruit in a citrus press.
Raspberry contains large quantities of nutrients that keep us healthy and fit. These super berries are anti-inflammatory, boost the immune system, and are said to protect against cancer and heart disease. Raspberries are rich in fiber, which helps to keep the cholesterol levels down. This fruit contains a lot of vitamin C, folic acid, iron, calcium, and potassium. Raspberries are also mucolytic and detoxifying, and may alleviate menstrual pains.
Buy raspberries of an even color. They spoil easily and should be used within two days. Stock up during the season and freeze them. Health food shops often stock freeze-dried raspberry powder that works well when used in smoothies.
2 glasses of smoothie
1 small mango (or 1 cup / 200 g frozen)
juice of half a lime
1½ cups / 150 g raspberries (fresh or frozen)
generous ¾ cup / 200 ml coconut water
1 tbsp lucuma powder
1 tbsp hemp seed
Peel the mango with a potato peeler and cut it into pieces; remember that it has a big pit. Press the lime, and make sure that none of the seeds is included because they can give a bitter flavor. Blend all the ingredients to a smooth consistency.
TIP!
You might like to try adding a little chili powder or chopped chili.
Blueberry and coconut might seem a strange combination of flavors, but in a smoothie it is surprisingly tasty! For an added boost to the smoothie this recipe includes hemp seed for a mild, nutty flavor, and acai berry powder to provide an extra vitamin kick.
2 glasses of smoothie
1 banana
2 cups / 200 g blueberries, frozen
4 dates, pits removed
2 tbsp hemp seed, shelled
2 tbsp acai berry powder
2 tbsp coconut oil
1¼ cups / 300 ml coconut water
Blend all the ingredients to a creamy consistency. Serve with big straws and a few blueberries on top. Yum!
Almonds are usually called nuts but in the botanical sense they are drupes and related to plums, peaches, and apricots amongst other things. The almond itself grows as a seed in the core of the fruit. Almonds contain 20 percent protein and masses of fiber, and are especially rich in vitamin E, iron, zinc, calcium, magnesium, potassium, and phosphorus, which make them perfect for smoothies to enjoy after a hard session at the gym.
You can buy unsweetened almond milk in shops, and you can also make your own by blending almonds or almond butter with water. If you make it yourself the milk has a higher almond content than the bought milk does. You will find the recipe for homemade almond milk here. Beware of readymade sweetened almond milk that contains a lot of sugar!
2 glasses of smoothie
1⅔ cups / 400 ml almond milk (or 3 tbsp almond butter + 1½ cups / 350 ml water)
2 bananas
4–5 dates, pits removed
2 tbsp cocoa powder
2 tsp linseed oil (optional)
1 tsp vanilla extract
sweetener to taste
¾ –1⅔ cups / 100–200 ml crushed ice (if required)
almond flour for decorating
Blend all the ingredients except the ice to a smooth consistency. Blend in ice for a chilled smoothie. Serve in attractive glasses and sprinkle with almond flour.
Turmeric has anti-inflammatory and highly antioxidant properties that counteract inflammation and damage caused by so-called free radicals—residual products formed in the oxygenation of the body.
Results from laboratory experiments have shown that turmeric protects against arteriosclerosis, Alzheimer’s, and diseases of the pancreas, liver, and lungs. Turmeric is also said to inhibit the growth of tumors in breast, lung, and skin, and to be effective against prostate cancer amongst other types.
Turmeric should not be ingested in large quantities if you are pregnant or trying to conceive. Always consult your doctor about it if you have health problems.
2 glasses of smoothie
2 bananas
6 dates, pits removed
generous ⅓ cup / 100 ml coconut milk (without additives)
2 tbsp cold-pressed coconut oil
2 tbsp cocoa powder
1 tbsp turmeric
1¼ cups / 300 ml water
¾–1⅔ cups / 100–200 ml crushed ice (optional)
coconut flakes to decorate
Blend all the ingredients except the ice to a smooth consistency. Blend in the ice for a chilled smoothie. Serve in attractive glasses and sprinkle with coconut flakes.
Coconut oil is one of the world’s healthiest oils. It is solid at room temperature but becomes liquid at around 75 °F / 24 °C. About 50 percent of the fat consists of lauric acid. The body converts this to monolauric acid that inhibits viruses, fungi, and bacteria. Coconut oil contains the highest proportion of lauric acid of all the foods in the world and in addition it contains caprylic acid, which boosts the growth of good intestinal bacteria, combats fungi, and kills parasites in the gut.
Coconut oil is suitable for cooking, smoothies, and desserts, and for skincare—I use coconut oil in place of skin cream. Always opt for organic, raw, cold-pressed, unbleached, unrefined, and undeodorized coconut oil. The list of ingredients should say that it is 100 percent coconut.
2 glasses of smoothie
1½ cups / 300 g pineapple (fresh or frozen)
generous ¾ cup / 200 ml water
generous ⅓ cup / 100 ml coconut milk (without additives)
2 tbsp cold-pressed coconut oil
2 tbsp cocoa powder
1 tbsp cocoa nibs
¾–1⅔ cups / 100–200 ml crushed ice (if you are using fresh pineapple)
coconut flakes to decorate
Blend all the ingredients except the ice together to a smooth consistency. Blend in the ice for a chilled smoothie. Serve in attractive glasses and sprinkle with coconut flakes.
Curious facts:
A coconut palm flowers up to 13 times a year and the coconuts can therefore be harvested all year round. Every palm produces an average of 60 coconuts a year and 10,000 during its lifetime. The palms give us coconut oil, coconut water, coconut milk, coconut palm sugar, coconut flour, coconut nectar, coconut vinegar, coconut crisps, coconut flakes, and much more.
Peanut butter has become popular amongst joggers and fitness enthusiasts thanks to its high content of fiber, protein, healthy fats, minerals, vitamins, and antioxidants. In addition it has a satiating effect. Good peanut butter should be organically manufactured and consist of at least 99 percent peanuts. It should not contain anything else, with the possible exception of a little sea salt—however unsalted peanut butter is best for smoothies. There are many different varieties in the shops and some that contain both palm oil and sugar—beware of those!
2 glasses of smoothie
5 tbsp peanut butter
2 bananas, frozen
2 tbsp cocoa powder
1⅔ cups / 400 ml water
untreated peanuts for decoration
Blend all the ingredients to a smooth consistency. Serve in attractive glasses and sprinkle with crushed peanuts.
It is said that a single little buckthorn berry contains as much vitamin C as a whole orange. However the vitamin C content in buckthorn varies greatly per berry depending on the variety and the level of ripeness. Buckthorn contains vitamin B, which is rare in the plant kingdom and particularly important to vegetarians, and it also has B1, B2, B3 (niacin), B6, B9 (folic acid), pantothenic acid, biotin, vitamin E, and vitamin K.
2 glasses of smoothie
½ cup / 50 g buckthorn (fresh or frozen)
scant 1 cup / 100 g cashew nuts (or 5 tbsp cashew nut butter)
5–6 dates, pits removed
1¼ cups / 300 ml freshly pressed carrot juice
¾ cup / 100 ml coconut water
¾–1⅔ cups /100–200 ml ice (optional)
sweetener to taste
Blend the buckthorn, cashew nuts, and dates with the carrot juice and coconut water to a creamy consistency. Blend in the ice for a chilled smoothie. Taste and sweeten as required. Serve in large glasses with a couple of buckthorn berries on top.
When the coconut is ripe the coconut water becomes viscous and milky—that is the actual coconut milk. The coconut milk that is on sale in cans in supermarkets is usually coconut extract diluted with water. Most cans say what proportion of the content is from the coconut and how much water has been added. Always buy unsweetened coconut milk without any additives.
Coconut milk is a creamy and tasty alternative to milk and cream in cooking. What is more, it is completely lactose free. The fat content may vary but is usually around 25 percent. Coconut milk is rich in potassium, iron, magnesium, and phosphorus, amongst other things.
You can produce smaller quantities of coconut milk yourself by blending grated coconut with water and then straining off the fruit flesh. Coconut milk freezes well in ice cube trays.
2 glasses of smoothie
½ pineapple (approx. 2 cups / 400 g frozen)
½ lime
1 banana
⅔ cup / 150 ml coconut milk
¾–1⅔ cups / 100–200 ml crushed ice (if you are using fresh fruit)
sweetener to taste
coconut or pineapple pieces for decoration
Divide the pineapple and remove the hard middle part. Press the lime, making sure that no seeds slip through as they can give a bitter taste. Blend all the ingredients except the ice to a smooth thick consistency. Sweeten to taste. Blend in the ice for a chilled smoothie. Serve with coconut or pineapple pieces.
Readymade oat milk is made from a mixture of oats and water which is then ground. In one stage of the process a number of naturally occurring enzymes are added. To obtain a milky consistency the insoluble fibers are removed, whilst the water-soluble fibers are retained. Finally the mixture is homogenized to form a smooth, even product. Oat milk is easy to make yourself—see the recipe here.
2 glasses of smoothie
2 cups / 200 g blueberries, frozen
5 dates, pits removed
2 tsp chia seed
1⅔ cups / 400 ml oat milk
1 tsp vanilla extract
Blend all the ingredients to a smooth consistency. Serve in large glasses and decorate with a few blueberries.
A handful of blackberries contains almost half your daily requirement of fiber. Fiber keeps the gut going and helps the digestion to work. It also helps to regulate the blood sugar in the body. Blackberries are a good source of vitamins C and E, potassium, manganese, magnesium, iron, and vitamin K (amongst other things, this facilitates the absorption of calcium).
The dark color of blackberries comes from anthocyanins, a chemical coloring pigment and antioxidant substance that can reduce inflammation in the body and protect against free radicals, which otherwise can damage cells and contribute to cancer.
2 glasses of smoothie
2 cups / 200 g blackberries (fresh or frozen)
5 dates, pits removed
generous ¾ cup / 200 ml fresh pressed apple juice
generous ¾ cup / 200 ml vanilla soy yogurt
1 tsp ground cinnamon
2 tsp shelled hemp seed (optional)
Blend all the ingredients together to a smooth consistency. Decorate with a few blackberries.
Drinking coconut water has become extremely popular, both as a restorative after a hard session of exercise and as a little extra boost in smoothies. Coconut water is the clear liquid that is found in a young, green coconut. Coconut water consists of 95 percent water. The rest is nutrients and minerals such as vitamin B, vitamin C, phosphorus, calcium, and zinc. Coconut water is extra rich in potassium and is sometimes called “nature’s own sports drink.”
Coconut water should not be confused with coconut milk that is produced from the white flesh of a ripe, brown coconut. Coconut water freezes extremely well in ice cube trays and keeps for six months in the freezer.
2 glasses of smoothie
scant ½ cup / 50 g pecan nuts, untreated
7–8 dates
1 banana
1 tbsp chia seed
generous ¾ cup / 200 ml almond milk (bought or homemade, recipe here)
2 tbsp cocoa nibs
generous ¾ cup / 200 ml coconut water, frozen
Blend everything except the cocoa nibs and the coconut water to a creamy consistency. Add the cocoa nibs and coconut water, and blend to a chilled smoothie.
Goji berries have proved to be one of the most nutritious foods found on earth. The goji berry is unique since among other things it contains 18 different amino acids, of which 7 are vital to life. In addition the goji berry is crammed full of important minerals, such as iron, calcium, zinc, selenium, copper, calcium, germanium, and phosphorus. It is also rich in vitamins B1, B2, B6, and E.
Did you know that goji berries contain five hundred times more vitamin C than oranges, three times more iron than spinach, and four times more antioxidants than cherries? Goji berries can be eaten as they are, or dried, or drunk as a juice.
2 glasses of smoothie
4 tbsp dried goji berries
1⅔ cups / 400 ml coconut water
4 tbsp coconut flakes, unsweetened
2 tbsp hemp seed
¾–1⅔ cups / 100–200 ml crushed ice
sweetener to taste
Leave the goji berries to soften in the coconut water for 5–10 minutes. Blend all the ingredients to a smooth consistency. Decorate with a few goji berries. A vitamin bomb!
Hemp seed contains high levels of healthy polyunsaturated fatty acids and omega-3 and omega-6. The seeds consist of 25 percent protein and are rich in vital amino acids. They also contain high levels of calcium, magnesium, phosphorus, sulfur, carotene, iron, zinc, and vitamins E, C, B1, B2, B3, and B6.
Hemp seeds are found in several different forms: shelled, unshelled, and hemp protein powder, which works brilliantly as a natural protein boost.
2 glasses of smoothie
2½ cups / 300 g raspberries, frozen
generous ¾ cup / 200 ml coconut milk (without additives)
2 tbsp coconut flakes, unsweetened
3 tbsp shelled hemp seed (or 2 tbsp hemp protein powder)
3 tbsp sunflower seeds
Blend all the ingredients to a smooth consistency.
Linseed is incredibly nutritious. Among other things linseed contains vitamin B and minerals such as iron, phosphorus, potassium, calcium, zinc, and magnesium. Linseed is considered to be extra good for the stomach—like physalis, the seeds form a gelatinous layer that makes it easier for the stomach to work. Linseed is available whole or crushed. You should limit your intake—particularly of crushed linseed—some experts recommend no more than 2 tbsp a day.
2 glasses of smoothie
2 cups / 200 g blackberries, frozen
1¼ cups / 300 ml almond milk
2 tbsp almond butter
2 tbsp linseed
2 tbsp pumpkin seeds
1 tbsp vanilla sugar (optional)
sweetener to taste
Blend all the ingredients to a smooth consistency.
Traditionally the maca root has been used amongst other things for stress-related and hormonal problems, tiredness, malnutrition, and memory deficiencies, and to strengthen the immune system. However it is best known as an aphrodisiac to enhance fertility. The maca root contains significant quantities of amino acids, carbohydrates, and minerals such as calcium, zinc, magnesium, and iron. The maca root also contains vitamins B1, B2, B12, C, and E. Since the taste of maca powder is very distinct and easily dominates (it is slightly reminiscent of horseradish) it is safest to use a little at a time and taste as you go. It works well when mixed with other strong flavors.
2 glasses of smoothie
scant ½ cup / 50 g cashew nuts
6 dates, pits removed
½–1 tbsp maca powder
2 tbsp cocoa nibs
1 tbsp cocoa powder
1 tbsp coconut flakes
1 tbsp instant coffee powder
generous ¾ cup / 200 ml water
sweetener to taste
1⅔ cups / 200 ml crushed ice
coffee beans to decorate
Blend all the ingredients except the ice to a creamy consistency. Blend in the ice for a chilled smoothie. Serve in tall glasses with straws and decorate with a few coffee beans.
Maqui berries originally come from Patagonia in southern Chile. The berries rank highly on the so-called ORAC list that compares the antioxidant effects of foods. Maqui berries contain four times as much antioxidant as blueberries and twice as much as acai berries. That makes maqui berries an effective weapon against free radicals. In addition the berries protect the body’s cells against oxidative stress and counteract premature aging. The antioxidants boost the immune system, break down inflammation, and help keep the blood sugar levels balanced. Maqui berries are crammed full of flavonoids, polyphenols, vitamins A, C, and E, and also the minerals calcium, iron, and potassium.
2 glasses of smoothie
2 bananas, frozen
1 cup / 100 g blueberries, frozen
1 tbsp maqui berry powder
generous ¾ cup / 200 ml coconut milk
2 tbsp agave syrup
Blend all the ingredients to a creamy consistency. Serve with a few blueberries on top.
Avocado is crammed full of healthy fats that can both protect against wrinkles and improve brain capacity. Throughout the ages the fruit has also been considered an aphrodisiac. In addition to its possible virility-enhancing effect and healthy monounsaturated fats, the avocado contains a lot of vitamin E that makes the skin smooth, soft, and healthy and at the same time gives the hair extra shine. The potassium content is also high, which helps to regulate blood pressure and is good for the muscles. There is also plenty of fiber, folic acid, vitamins A, B, and C, and magnesium in avocados.
2 glasses of smoothie
2 oranges
1 ripe avocado
2 tbsp almond butter
1¼ cups / 300 ml almond milk
Press the oranges. Take the pit out of the avocado and scoop out the flesh. Blend all the ingredients to a make a mild, creamy smoothie.
Prunes are crammed with fiber and antioxidants. They get the digestion going and strengthen the immune system. Plums are rich in vitamins A, C, E, B2, B3, B6, calcium, iron, magnesium, and phosphorus.
Beware of eating too many prunes, especially in the beginning, otherwise there is a risk that the fiber will get the digestion going too well! Remember also to drink plenty of water when you eat foods rich in fiber, otherwise the effect can be the exact opposite.
2 glasses of smoothie
12 prunes, pits removed
2 tbsp dried goji berries
2 tbsp pecan nuts
2 tbsp hemp seed
1 tbsp linseed
generous ¾ cup / 200 ml freshly pressed apple juice
1⅔ cups / 400 ml vanilla soya yogurt
2 tbsp wheatgerm (optional)
Soak the prunes, goji berries, pecan nuts, hemp seed, and linseed in apple juice for 15–20 minutes. Blend to an even paste. Add the yogurt, wheatgerm if liked, and blend to a perfect breakfast smoothie that includes a serving of fiber.
Spinach is a super food with a lot of antioxidants. The leaves are incredibly nutritious and contain among other things vitamins A, C, E, and K plus vitamin B9 (folic acid). Spinach is also rich in copper, iron, magnesium, calcium, chlorophyll, fiber, and other useful substances.
Spinach contains high levels of an inorganic nitrate that is believed to enhance the body’s performance and muscle structure. Studies have shown that spinach makes the muscle cells’ energy stations, the mitochondria, more efficient—which reduces the body’s need for oxygen during physical exertion. Spinach is also thought to protect against cancer and high blood pressure, and to be good for those with stomach ulcers.
2 glasses of smoothie
generous ⅓ cup / 100 g fresh spinach, rinsed
1 banana
generous ¾ cup / 200 ml freshly pressed apple juice
juice of 1 lime
¾ cup / 100 ml crushed ice
1 tbsp spirulina (optional)
Blend all the ingredients into a creamy and nutritious smoothie. Boost with spirulina to make it even more nutritious.
Peas contain quantities of nourishment, proteins and vitamins—particularly vitamin B9 (folic acid) and the minerals iron and magnesium. In addition peas are rich in fiber, which is good for the stomach.
2 glasses of smoothie
½ cucumber
1 cup / 150 g green peas, frozen
1 tsp garlic powder (or 1 fresh clove)
2 tbsp hemp protein powder (or shelled hemp seed)
2 tbsp cold pressed olive oil
generous ¾ cup / 200 ml water
1 pinch sea salt
juice of half a lime (optional)
Cut the cucumber into pieces. Blend all the ingredients to a smooth consistency. Add lime juice for a sourer taste. Drink or eat as a cold soup.
Melon is part of the same family as pumpkin and cucumber. There are a lot of different kinds of melon, amongst them water melons and honeydew melons. Water melons usually have red flesh and dark brown seeds. There are also seedless varieties and some with yellow or orange flesh. Honeydew melons differ from water melons in having the seeds in the middle, which makes them easier to prepare. As a rule honeydew melons have smoother flesh, taste sweeter, and are more aromatic. Some other common kinds of melon are the musk melon, cantaloupe melon, charentais melon, and Gallia melon.
2 glasses of smoothie
½ honeydew melon
1 banana
½ cup / 100 g pineapple, frozen
1 tbsp hemp seed, shelled (or hemp protein powder)
3 tbsp / 50 g spinach
generous ⅓ cup / 100 ml water
Skin the melon and cut it into small pieces. Discard the seeds. Blend the melon pieces with the rest of the ingredients to make a creamy smoothie.
TIP!
Try swapping the banana with an avocado.
Celery has a high potassium content and is an excellent source of vitamins C and A, calcium, and protein. This vegetable is thought to protect against high blood pressure. The greatest quantities of vitamin C, calcium, and potassium are found in the green leaves. The leaves should be used within two days, otherwise they can wilt and the vitamins will disappear.
When you are buying celery look for straight, firm stalks that snap if you bend them and leaves that have not begun to turn yellow or shrivel. Keep celery in a closed container or wrapped in a plastic bag or damp cloth. Celery should not be kept too long at room temperature as its high water content means that it will shrivel quickly. If it begins to wilt, sprinkle it with water and put it back in the refrigerator to restore its crispness.
This recipe contains a lot of proteins and is perfect for recharging your batteries after a hard session of exercise.
2 glasses of smoothie
1 celery stalk
3 tbsp / 50 g baby spinach
3 tbsp hemp seed
3 tbsp almond butter
3 tbsp dried mulberries
1¼ cups / 300 ml almond milk
2 bananas, frozen
Cut the celery into pieces. Blend all the ingredients except the bananas to a smooth purée. Add the banana and blend to a chilled smoothie.
In the sixteenth and seventeenth centuries the stinging nettle was used as a medicine for paralysis, rheumatism, scurvy, consumption, coughs, and (because the leaves are hairy!) baldness. Unfortunately the treatment often did not produce the desired result, even though the vitamins and minerals were undoubtedly a much needed addition to the diet. Today nettles are considered to have a purifying effect on the blood and are a general tonic for the body.
The first young spring leaves contain the highest proportion of nutrients. Nettles are chiefly rich in chlorophyll but also in beta-carotene, calcium, potassium, magnesium, iron, silicon, manganese, flavonoids, provitamin A, folic acid, and vitamins C, K, and B. Nettles in powder form are easy to use and can be obtained in health food shops.
2 glasses of smoothie
1 organic cucumber (400 g)
3 tbsp cashew nuts, raw
2 tbsp hemp seeds
3 tbsp/ 50 g chopped mint
3 tbsp / 50 g baby spinach
generous ¾ cup / 200 ml freshly pressed apple juice
1 tbsp nettle powder
juice of ½–1 lime
sweetener to taste
Cut the cucumber into pieces. Blend everything except the lime to make a green “vitamin bomb.” Flavor with lime juice and sweetener.
TIP!
If you want to try new flavors you can replace the nettle powder with wheatgrass powder or corn grass powder, available from well-stocked health food shops.
For vegans and others who do not eat dairy products, broccoli is valuable as a source of calcium. Calcium builds up the skeleton and is important for the normal functioning of the muscles. There is plenty of vitamins A, C, and K, folic acid, and fiber in broccoli. It also contains some vitamin B6, B1, B2, B3, and E, iron, potassium, magnesium, and zinc.
2 glasses of smoothie
2 ripe pears
5 broccoli florets (about 100 g)
1¼ cups / 300 ml freshly pressed apple juice
2 kiwifruit
1 banana, frozen
Cut up the pears and remove the cores. Cut the broccoli in pieces and blend with the pears and apple juice to a smooth purée. Add the kiwifruit and frozen banana and blend to a chilled smoothie. Do not blend it for too long as the black kiwifruit seeds can give a bitter taste if they are crushed in the blending.