Nutrition

 

                                  Granola mix

 

                 

 

Rather than just smoothies here is a tasty granola mix:

400g oats

100g mixed nuts

50g raw cashew nuts

50g dessicated coconut

50g sesame seeds

lots of runny honey poured over

Oilve oil (use small amount but sufficient for the ingredients used)

Put all the ingredients into a baking tray, stir, add olive oil and honey over the top, put foil over and place in pre heated oven.

Oven set approx. 200 degres

Place in oven for approx. 30 minutes, stirring every 10 minutes.

Allow to cool

Serve with milk and eat whenever you like.

Enjoy!!

                                     Biting Orange

                                

A really simple smoothie to make and a great source of Vit C and essential minerals.

4 oranges or fresh orange from a carton (not concentrate)                               

small piece of fresh ginger (1/2")

                   Go green smoothie for January 2011

This smoothie is so refreshing, I cannot get enough of this. The measurements I have provided are for one person and you may need to alter one or two to suit your tastes.

Ingredients: (makes 1 pint approx)

100g Green grapes (seedless)

1/2 Lime (peeled)

1 Kiwi (peeled)

150-200ml of pure Apple juice.

optional: ice cubes to make it even more refreshing.

note. I use the whole fruit and not the juices.    

Benefits

Kiwi: high in vitamin C and potassium with anti-oxidant properties.               

Lime: this is good for the digestive system and skin.

apple: good for digestion and a source of fibre

grapes: provides a quick source of energy

                                             Apple Zing 

                    

 

As christmas is here I have decided to add a smoothie that will help with any hangovers you may acquire.

Really simple recipe that consists of the following:

3 apples

2 carrots

1cm piece fresh ginger

Benefits:

Excellent antioxidant properties

Helps boost the immune system

Vey refeshing, simple and quick to prepare

 

                 

Smoothie Name

'The battle against the cold'

4 carrots

1 orange

small piece of fresh ginger root

2 cloves garlic

 

Benefits:

This smoothie will help with the immune system and help keep the nasty common cold at bay

Boosts the immune system

Provides benefits to the skin

NB.This may seem a weird smoothie but its quite refreshing, give it a try and let me know what you think

Add all contents into the blender and serve straight away

 

 

 Smoothie Name

Oat and Banana smoothie

Benefits

Low fat
Complex Carbohydrates
Excellent breakfast, pre and post workout shake (taken 1-2 hours before and after exercise)
Good source of fibre
low cost and easy to make

 

Ingredients

200ml skimmed or semi skimmed milk
50g Porridge Oats
1 dessert spoon of Honey
1 medium Banana
 
Optional: add 4 teaspoons of natual Greek yoghurt and/or 1 scoop of protein powder if the exercise is very intensive
 
Calorific value: (excluding the Greek yoghurt, using skimmed milk)
 
Kcal: 393  Carbohydrate: 61.6g    Protein: 13.4g     Fat: 4.5g     Fibre: 5.9g
 
Add all contents into the blender and serve straight away
 
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