7Challenge MADDIE RACE Health & Wellness
DAY
SMOOTHIE WINTER EDITION
www.maddierace.com.au
Copyright Š 2016, Maddie Race. All rights reserved. No part of this publication shall be reproduced in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from the publisher. For information on excerpting, reprinting or licensing portions of this book, contact health@maddierace.com.au Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Nor is any liability assumed for damages resulting from the use of the information contained herein. This book is not intended as medical advice, more as inspiration to incorporate more fruit and vegetables in your daily diet. Each person and situation is unique, and the publisher urges the reader to use this cookbook and benefits stated as a guide. Should you have any concerning health conditions you should always consult with a qualified health professional. Maddie Race / Holistic Health Coach
INTRODUCTION Winter time - colds & flu - hibernation - comfort
acidic environment, it is a perfect breading ground
food - weight gain - feeling sluggish - bloated -
for bacteria, which causes the bad bugs to multiply
craving bad food.....Sound all too familiar?
and take over our system and our immune system is compromised. I often hear from clients say
UNTIL NOW! Join this inspiring 7 day smoothie challenge, as I coach and guide you to add a healthy smoothie to your daily diet for 7 days.
DESTINATION - HAPPIER & HEALTHIER! Using beautiful seasonal winter produce, this cookbook is complete with 7 gorgeous recipes, to whip up & enjoy. Your health should be your priority everyday. Eating an abundance of fruit & vegetables, along with superfoods is a wonderful way to power up your body to help fight of the nasty winter bugs, so you can soldier on. During winter our diet shifts to more comfort [cooked] food, which tends to create an acidic environment in our system. When we have this
that comment that since incorporating a simple smoothie into their diet, they are healthier, have stronger immunity and haven’t fallen sick during the winter [touch wood]. I cannot stress how important it is to ensure you eat more ‘live’ food and maintain this during winter - this can easily achieved by having a daily smoothie. By doing this you are building a healthy and strong immune system. SMALL HEALTHY GOALS BECOME HEALTHY HABITS, AND HEALTHY HABITS BUILD A HEALTHY AND HAPPY LIFESTYLE. Health, love & wellness to you all, Maddie
♥
WELCOME Hi everyone, thank you for downloading the 7 day winter smoothie challenge ebook. I hope in this cookbook you find a few new recipes that you can easily include into your daily diet. There are so many benefits to drinking a smoothie made with fresh fruit, vegetables and superfoods. Smoothies have many enhancing health benefits to ones life if consumed regularly. Benefits include including a faster more efficient way to absorb immune boosting nutrients, take pressure of your digestive system, detoxification, incorporating vegetables into your diet that you may not normally consume and a natural way to receive an energy boost if drinking your smoothies in the morning. For all the mums out there, smoothies are an awesome way to build your childs daily fruit & vegetable intake. Please make a commitment to yourself to continue with a daily smoothie until it becomes a habit - if you can find 10 minutes a day to have a shower or to check social media, you will find 5 minutes to make a smoothie!
Winter Green Smoothie Green smoothies are fabulous for detoxing your system. Green vegetables are packed with antioxidants, high in vitamins and minerals, and are also alkalising to your system - which is very important and can help keep all those nasty bugs at bay.
Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1/2 banana, frozen
• Shredded coconut • Muesli • Frozen raspberries
1 1/2 cups baby spinach 1/4 avocado 1/2 pear, skin on 1/4 lime, skin removed
Superfood boost:
1/4 cup cashews or slivered almonds
• 1 teaspoon spirulina
1 Medjool date, pitted [optional if you prefer a sweeter smoothie] 250-300ml coconut water, chilled Handful ice
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
5
www.maddierace.com.au
Day
1
Triple Berry Glow This smoothie is all about the essential winter vitamin - Vitamin C. Vitamin C is essential for the growth and repair of tissues in all parts of your body. The vibrancy of this smoothie will leave you feeling energised. Berries are know for their antioxidants, which is great for general health, great skin, hair and disease prevention.
Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1 x orange
• Shredded coconut • Frozen raspberries
1 1/2 cups frozen mixed berries 1 kiwi fruit, skin removed 1/4 cup cashews or slivered almonds 250-300ml coconut water, chilled Handful ice
Superfood boost: • 1 teaspoon vanilla flavoured pea protein or maca powder
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
6
www.maddierace.com.au
Day
2
Apple-Rhubarb Crumble Rhubarb is a vegetable that is low in calories and high in fibre. It is also high in Vitamin B and K - which supports bone health. The other hero to this smoothie is the apple, which with its natural sweetness beautiful compliments the tartness of the rhubarb. Apples are known for the fibre, which will also leave you feeling more satisfied and fuller for longer. Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1/2 x red delicious apple, skin on
• Toasted muesli • Frozen raspberries
1/2 cup cooked [3 x stalks stewed in orange juice] rhubarb 1/2 banana, frozen 1/4 cup cashews or slivered almonds 250-300ml coconut water, chilled
Superfood boost: • 1 teaspoon vanilla flavoured pea protein or mesquite powder
Handful ice RHUBARB PREPARATION 3 x stalks rhubarb - chopped Juice of 1 x orange [approx 1/4 - 1/3 cup] • Simply add both ingredients to a pot, cook on high heat until juice commences to boil, turn down heat, place a lid on the pot and continue to cook on med/low heat for approx 5 minutes or until rhubarb has softened and is stringy in texture. Refer to the photo for texture & consistency. • Remove from heat, transfer to a bowl to allow to cool - store in refrigerator until ready to use.
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
7
www.maddierace.com.au
Day
3
Ginger - Megs Tonic Ginger-megs is a creation that can be either enjoyed hot or cold. This tonic is full of vitamins and minerals that will help boost your immunity, and when enjoyed warm will offer a beautiful soothing effect. WARNING: DO NOT PUT HOT LIQUID IN YOUR BLENDERS as this could potentially cause your jugs to explode [if they are not heat proof] Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Make It Hot:
1 x orange
• Make this smoothie warm by adding 1OOml of room temp water to blender, after smoothie has blended, serve and top with remaining boiling water to reach desired consistency.
1 small carrot 1/4 lemon, skin removed 1 cm disc fresh ginger 250-300ml filtered water, chilled or boiled* Handful Ice - omit if making it hot
WARNING-do not put boiling water into your blender, as this could cause your jug to explode.
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
8
www.maddierace.com.au
Day
4
Ginger - Pear Smoothie Green smoothies are a must for anyone who is looking to improve their complexion, want radiant skin or searching for healthy hair and nails. This smoothie boasts antioxidants, detoxing properties and packed with micronutrients.
Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1/2 banana, frozen
• Shredded coconut • Frozen berries
1/2 pear, skin on 6cm piece cucumber, skin on 1 cm knob ginger
Superfood boost:
1 date, pitted
• 1 teaspoon spirulina
1 1/2 cups baby spinach 1/4 cup cashews or slivered almonds 250-300ml coconut water, chilled Handful Ice
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
9
www.maddierace.com.au
Day
5
Goji - Beet Smoothie Beetroot is wonderful for blood and heart health, for boosting stamina and fighting inflammation. Goji berries are high in fibre and vitamin C, and are commonly known today as a superfood.
Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1 x orange
• Shredded coconut • Frozen raspberries • Goji berries
1/2 beetroot, peeled 1/4 cup goji berries, soaked in a little warm water for 5 mins to soften 1/4 cup cashews or flaked almonds or 1 TBS chia seeds 200-250ml coconut water, chilled
Superfood boost: • 1 teaspoon maca powder
Handful Ice
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
10
www.maddierace.com.au
Day
6
Pine-Princess
Day
Pineapples are wonderful for digestion and have anti-inflammatory properties. High in vitamin C, which is vital for the proper function of the immune system, making it a nutrient to turn to for the prevention of recurrent ear infections, colds, and flu. The superfood hit from the chia will keep you fuller for longer. Serves 1 x large or 2 x small Category: Breakfast/Snack Prep Time: 1 minute Cook Time: 1 minute
Ingredients:
Garnish:
1 cup pineapple, core included
• Shredded coconut • Frozen raspberries
1 mandarin or orange, peeled 1/4 lime, rind removed 5cm piece cucumber, skin on 1 Tablespoon chia seeds 250-300ml coconut water, chilled Handful Ice
Place all ingredients into a high speed blender, and blend for 1 minute or until smooth and creamy
11
www.maddierace.com.au
7
Shopping List - Day 1 to 3 Please note... Ingredient quantities below are for 1 x smoothie for days 1, 2, & 3
Fresh Ingredients:
Smoothie basics:
2 x 1/2 banana’s, frozen
• 1 cup cashew nuts or slivered almonds • 1 ltr coconut water or almond milk [omit nuts is using almond milk] • Ice
1 1/2 cups baby spinach 1 small avocado 1 pear 1 lime - [1/4 needed in day 1 & 7] 1 orange 1 1/2 cups mixed berries, frozen 1 kiwi fruit 1 red delicious apple 3 stalks rhubarb
Superfoods & Garnish: • • • • •
Spirulina / maca / mesquite powder Vanilla pea protein powder Shredded coconut Muesli / goji berries Frozen raspberries
1 medjool date
TOP TIP
When sourcing your fresh products, support local small businesses and for maximum nutritional value source Australian produce [check the country of origin] and buy organic where possible.
IF YOU KEEP GOOD FOOD IN YOUR FRIDGE YOU WILL EAT GOOD FOOD 13
www.maddierace.com.au
-Errick McAdams
Shopping List - Day 4 to 7 Please note... Ingredient quantities below are for 1 x smoothie for days 4, 5, 6 & 7
Fresh Ingredients:
Smoothie basics:
1 x 1/2 banana, frozen
• 1/4 cup cashew nuts or slivered almonds • 1 ltr coconut water or almond milk [omit nuts is using almond milk] • 1/4 cup goji berries • 2 Tablespoons Chia seeds • Ice
1 1/2 cups baby spinach 2 oranges 1 carrot 1 lemon 1 pear 1 lebanese cucumber 1 small knob fresh ginger 1 small beetroot, fresh 1 medjool date 1 cup pineapple 1 mandarin
Superfoods & Garnish: • Spirulina / maca powder • Shredded coconut • Frozen raspberries
TOP TIP
When sourcing your fresh products, support local small businesses and for maximum nutritional value source Australian produce [check the country of origin] and buy organic where possible.
IF YOU KEEP GOOD FOOD IN YOUR FRIDGE YOU WILL EAT GOOD FOOD 14
www.maddierace.com.au
-Errick McAdams
Let’s connect! for more health and wellness tips, like my Facebook page
www.facebook.com/Maddie.Race.Health.Coach/
For more beautiful food inspiration on Instagram, visit
www.instagram.com/maddierace_healthwellness/
To find out more about my Health Coaching services, visit my Website
www.maddierace.com.au
All recipes created by Maddie Race © 2016 Maddie Race is proud to be an ambassador to the following brands
Jamie Oliver’s Food Revolution
Froothie International – Optimum Appliances Rated number 1 in Australia Best blender brand
Inspiration & education to a healthy lifestyle
The Real Food Revolution Australia’s largest health & wellness events