Kilner Smoothie Guide

Smoothie Mini guide

Home of quality smoothies, equipment and recipes At Kilner, we pride ourselves on delivering healthy, innovative recipes that are not only delicious but also easy to create. In the midst of the online phenomenon that is health blogging, smoothies take the mantle as the blogger’s number one choice of post. Our smoothie guide aims to deliver some useful recipes and pointers for all your fruity creations.

Smoothies provide an ideal opportunity to utilise the goodness of all your home-grown produce. We use a lot of our ingredients straight out of the Kilner Allotment.

www.kilnerjar.co.uk To help you in your quest, our dedicated Kilner website takes all the mystery out of smoothie making by providing information on essential equipment and easy to follow step by step instructions.

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4-5 Ingredients and benefits 6-7 sunshine smoothie 8-9 Berry delight smoothie nt or of th e Jo h n K il n er.... inve s Ja r in th e 1840 orig in a l K il n er in la ss Work s at th e K il n er G Dew sbu ry.

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10-11 Cucumber coolade smoothie 12-13 More Kilner smoothie Recipes 14-15 nutritional information

Our smoothies contain the healthiest of fruit and veg options. All designed to bring you the best health benefits and boosts.

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Strawberries

Strawberries are high in vitamin C, antioxidants and manganese. They are also good sources of potassium, folate, riboflavin, vitamin B5, vitamin B6, vitamin K, omega-3 fatty acid, magnesium and copper. The nutrients in strawberries help protect against rheumatoid arthritis and have anti-cancer and anti-inflammatory properties.

Strawberries are also good for your eyes as they help prevent age-related vision problems.

Banana Bananas are an excellent source of potassium and fiber. They are good sources of vitamins B6, C and antioxidants. Studies suggest that bananas may prevent high blood pressure and decrease risk of kidney cancer. Bananas promote the growth of beneficial intestinal bacteria. Bananas have a natural antacid effect, so a banana smoothie might just be the thing to ease heartburn.

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Our Smoothie Making Gadget

Chewing is the first step in the digestive process, when food is broken down into smaller pieces. But, as adults, many of us do it a lot less, meaning that we absorb fewer vitamins and minerals.

This, coupled with the fact that digestive enzymes deplete as we grow older, means that by middle age, we’re often not getting the best from our diets, even if we’re trying to eat well.

The NutriBullet’s extractor blades are enough to turn even heartier vegetables, fruit and ice into smooth drinks in a process called ‘nutrition extraction’. When you consume this nutrition-extracted food, you spare the digestive system the work of breaking down dense and fibrous foods, allowing it to focus on absorbing the maximum amount of nutrients locked inside.

Pineapple

Pineapples are an excellent source of manganese as well as vitamins C, B1 and B6. Pineapples are also good sources of copper and dietary fibre. Pineapples have anti-inflammatory properties and they help with digestion. They contain an enzyme, bromelain, which helps break down protein.

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Cucumber

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin).

B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fibre.

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Raspberries

Raspberries are very high in antioxidants and also contain high levels of fiber, manganese and vitamin C. Other nutrients in raspberries include vitamins B1-3, folic acid, magnesium, copper and iron.

Raspberries have anti-inflammatory properties.

Studies suggest that eating raspberries may prevent certain cancers and protect against cardiovascular disease, diabetes, allergies, age-related cognitive decline and macular degeneration (age-related vision problems).

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Sugar alternatives - xylitol or stevia

Stevia has been documented to have medical purposes as an antimicrobial and anti-inflammatory, but its use is most promising for two indications: (1) high blood sugar/insulin resistance and (2) high blood pressure.

Another sugar substitute with beneficial health properties that is growing in popularity is xylitol. While xylitol is a natural substance found in fruits and vegetables, it is also naturally produced in our bodies during normal carbohydrate metabolism.

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Sunshine Smoothie

Serves 2 Preparation Time: 6 minutes

INGREDIENTS - 1 frozen banana, peeled & sliced.

- 1/2 cup orange juice - 2 oranges - 1 cup frozen mango - 1/2 cup pineapple chunks - Grapefruit optional instead of orange.

INFORMATION The Kilner ‘Sunshine Smoothie’ is designed to provide your body with a blast of vitamin C for a quick morning ‘pick me up’. The creaminess of the frozen banana & mango makes for a thick textured smoothie which encapsulates the taste of a tropical summer.

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Blend it...

1) Add frozen banana to blender alongside sliced frozen mango and orange juice. Blend.

2) Add pineapple chunks. Blend until texture is creamy.

Taste Score 3/3

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Berry DELIGHT

Serves 1 Preparation Time: 5 minutes

INGREDIENTS - 1 handful of strawberries (stalks removed) - 2 handfuls of raspberries - 1 frozen banana (peeled, chopped) - 200-300ml unsweetened almond milk (or semi-skimmed) - Optional: 2 tbsp. yoghurt

INFORMATION The Kilner ‘Berry Delight’ is designed for an afternoon berry boost to your system! It acts as a powerful antioxidant with a rich blast of vitamin B and C. As an added bonus it tastes absolutely amazing with a perfect smooth texture.

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Blend it...

1) Add frozen banana to blender alongside raspberries and strawberries.

2) Pour in almond milk (and yoghurt if required) Blend until texture is smooth.

Taste Score 3/3

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Cucumber coolade

Serves 2 Preparation Time: 3 minutes

INGREDIENTS - 1 cucumber (de-seeded) - 2 tbsp. xylitol or stevia - Juice of 1 lime - 1/8th tsp salt - A handful of ice-cubes - 400ml water

INFORMATION The Kilner ‘Cucumber Coolade’ is designed for a quick intake of daily Vitamin Bs. The cucumber and water infusion assist with your body’s digestion. It has a thin texture, that makes it perfect to enjoy along side or after a meal.

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Blend it...

1) Slice your cucumber 2) Add all of the ingredients to a blender & blend!

2) Serve over extra ice-cubes and enjoy

Taste Score 2/3

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Kilner Smoothies ...continued

The Kilner Smoothie Guide wouldn’t be complete without a few more delicious fruity recipes. With help from our favourite bloggers @JenniferMakes, we’ve got three more taste bud pleasing blends.

’ ‘ t with a Smoothies are perfect for THE beginner oR advanced foodie , you can experimen drinks... healthy of blends own your make to s vegetable and fruit of VARIETY

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pURPLE hEART smOOTHIE Refreshing afternoon afternoon pick-me-up pick-me-up Refreshing -- 1/4 1/4 cup cup of of pear pear 1/4 cup cup of of raspberries raspberries -- 1/4 -- 1/4 1/4 cup cup of of strawberries strawberries handful of of blueberries blueberries -- handful cup of of coconut coconut water water -- cup Blend everything everything together together and and top top with with aa good good Blend swirl swirl of of coconut coconut milk milk for for added added creaminess. creaminess.

You You can can add add aa tsp tsp of of baobab baobab for for an an extra extra boost! boost!

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BANGO smOOTHIE Banana and Mango mash-up - 1 frozen banana - 1 tsp of cashew butter - handful of oats - 400ml of plant milk - 1/2 cup of mangos - tsp of baobab Blend the banana, oats, cashew butter and plant milk until smooth and creamy. Blend the mango & baobab and then layer up and top with more fruit.

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power green smOOTHIE Great way to start the day with the power of green!

- 2 kiwis - half a cup of mango - handful of spinach - handful of cashews - cup of coconut water Blend the cashews, water and spinach. Let it settle then add mango and kiwi... then power up!

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Nutritional Information We realise that from time to time you may need some help and advice to achieve that PERFECT Smoothie. We have put together information on some of the more technical aspects to help you on your way...

Why Fruit smoothies...

Fruits smoothies can be an easy way to nourish your body with essential nutrients.

The best way to know the exact ingredients in your smoothie is to make them yourself.

All you need is a blender, fruit and a base, such as water, milk or yogurt. Making your own smoothies can help prevent fruit from going to waste, while providing benefits that will keep you on the right track towards good health.

Vitamins and Minerals There are six categories of fruits that contain a variety of vitamins and minerals-citrus, berries, tropical, drupes, pomes and melons. Citrus fruits, such as grapefruit, oranges, tangerines and lemons, contain good amounts of vitamin C, potassium and folate. Vitamin C helps your immune system and synthesizes collagen that aids in the framework of your body. Potassium supports your heart function and helps maintain a normal blood pressure, while folate promotes healthy cells. The berry category includes blueberries, strawberries, blackberries, raspberries, cranberries and grapes. They contain particular antioxidants that decrease inflammation and phytonutrients that help fight disease. Tropical fruits include papaya, kiwi fruit, pineapple, avocado, coconut, pomegranates, bananas and mangoes.

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Typically, these fruits are sources of vitamin C, potassium, folate and manganese, which keeps your bones, blood sugar, thyroid gland and nerves healthy. Common drupes fruits are cherries, apricots, peaches and plums. They provide beta carotene, potassium and vitamin C. Beta carotene helps your vision and immune system function properly. Pomes fruits include apples and pears, which contain vitamin C and potassium. The melon category includes watermelon, cantaloupe, honey dew and casaba, which all contain adequate amounts of vitamin C.

Fiber Drinking fruit smoothies can help you reach the recommended intake of fiber, which is 25 grams for women and 38 grams for men.

One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.

Smoothie Base Creating your own smoothie means you get to choose a base of your liking. You can add water, cow’s milk, soy milk or yogurt to the fruit in order to add bulk. The healthier options would include water, low-fat milk

or low-fat yogurt, which will add flavor and nutrients without a huge number of calories. The water will provide your body with fluid that is necessary for metabolism of food and transportation of nutrients. The low-fat dairy contains calcium and vitamin D, which help your bones stay strong.

Smoothie Tips When trying to lose or maintain a healthy weight, smoothies could be used as a meal replacement, not an addition. For instance, drink a dairy-based smoothie for breakfast or drink a water-based smoothie as a snack.

Fruit smoothies can be a healthy additional any meal plan as long as you maintain portion control. Consult your doctor on how to best incorporate smoothies into your diet plan.

15 Reasons to Make smoothies 1.

Get your daily allowance of fruits and vegetables.

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They’re quick and easy.

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Kids like smoothies. Getting your kids to eat healthy foods is not always easy.

Fortunately, most kids love the taste of a creamy smoothie naturally sweetened by fruit or a good sweetener like honey, maple syrup, or stevia.

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Easier weight loss. Lose weight easier than before and slim down the healthy way with diet smoothies.

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Improved digestion.

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Delicious. Yes, eating healthy and tasting great can go hand in hand.

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Detox. Give your digestive system a break while adding detoxifying ingredients like dandelion greens and kale into your smoothies to aid your body’s detoxification processes.

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Build muscle and improve athletic performance. Provide your body with the nutrients it needs to excel during athletic competition, and recover and rebuild after working out.

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Beauty. Think radiant skin, hair, and nails.

10. Strengthen your immune system.

Getting sick is no fun. Reduce the number of times you get sick (if at all) and lesson the severity by empowering your immune system.

11. Meal flexibility. You can consume a smoothie at any meal, not just breakfast. No time for lunch, grab or make a quick smoothie.

12. Energy. Supply your body with the right fuel for more energy in the short and long term.

13. Brain boost. Give your brain all the vitamins and nutrients it needs to improve your mental clarity, focus, and memory.

14. Happiness. Experience a renewed sense of calm and well-being that good health leads to.

15. Fun! Many people find creating smoothies to be rather enjoyable. You can think of yourself as a modern day alchemist mixing and matching various smoothie ingredients.

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