Perfect weight balancing Smoothies by Coach V
INTRODUCTION I load my smoothies full of everything I can find in the fridge. I even have my special ‘kitchen sink smoothie’ where I just throw in all of my leftover fruit and vegetables.
‘CALL ME THE SMOOTHIE QUEEN... IF IN DOUBT I HAVE A SMOOTHIE!’
Smoothies are a great way to fill up and energise your body. They’re also a great way to keep your weight in check. You’ll find a few of my favourite recipes in this book and there are loads more in my super popular nutrition programs;
Virginia Czarnocki
THE SEVEN DAY DETOX THE 28 DAY ZAPPER COACH V’S 6 WEEK BODY PROJECT
HELPFUL TIPS AND INFO Check out MY VIDEO for guidance on how to pack your smoothie bags. This is a life saver for me. I have some in the fridge at The Gym and a fridge full at home. Use the smoothie mix to make lollies (popsicles) for the kids (also known by my little Quinny as ‘MOVIE LOLLIES’. She couldn’t say smoothie properly when she was a little kid. Blitz the mix and freeze it in popsicle holders. I love to add protein powder to my smoothies. Protein helps keep you fuller for longer and it supports lean muscle and recovery. For weight loss it is recommended you have between 80-120g per day. See how much protein your body needs by visiting this PROTEIN CALCULATOR. Top your smoothie with granola for a delicious breakfast with extra crunch. Leftovers can be eaten for lunch or you can keep this smoothie for the next day. Try making this GRANOLA. For pre-workout energy, add some coconut or flax oil to your smoothie. I’ll add a teaspoon or 2 but be cautious, 1 tablespoon of oil has around 117 calories. There are only about 45 calories in a cup of berries. Opt for them over mango, peaches and pineapple if you are having your smoothie as a snack. The smoothies are all rich in fibre. A diet high in fibre has been shown to help regulate blood sugars, reduce cholesterol and promote satiety, which is great for maintaining your energy levels and a healthy weight. Leafy greens are high in minerals and are alkalising to the body. They also have rich concentrations of chlorophyll which help detoxify the liver.
BREAKFAST
SERVES 1
e i h t o Smo
INGREDIENTS: 1/2 Cup 2 Tbsp 1 Handful 2 Tsp 1 Tbsp
Milk or Water Oats Mixed Nuts (7-8 pieces: walnuts, pecans, cashews, brazils, almonds) OR Tsp Coconut or Flax Oil Chia and/or Flax Seeds Sunflower and/or Pumpkin Seeds
METHOD:
Place all of the dry ingredients into the milk and soak overnight in the fridge. Blitz in a blender and drink straight away. Feel free to add a half cup of blueberries at the end to blended smoothie.
STRAWBERRY Energiser
INGREDIENTS:
1 Cup Strawberries (fresh or frozen) 1 Tbsp Almond or Coconut Butter 2 Cups Coconut Water or Dairy Free Milk 1 Scoop Protein Powder 1 Cup Ice ½ Tsp Vanilla Extract to Taste (optional) 1 Tbsp Toasted Coconut (optional)
METHOD:
ADD strawberries, almond butter, dairy free milk or coconut water, protein powder and ice to a blender. BLEND until smooth, and creamy. POUR the smoothie in a glass, garnish with toasted coconut.
Strawberries are the perfect low calorie food. You get around 45 calories per cup of fresh strawberries which not only fills you up but is packed with antioxidants such as vitamin C which supports a healthy immune system and collagen production for healthy skin.
SERVES 2
SERVES 1-2
Green Goddess
INGREDIENTS:
1 Handful Spinach 4 Cups Lettuce Leaves 1 Cup Fresh Pineapple 1 Tbsp Lemon Juice 1 Cup Water 1 Cup Ice 1/4 Tsp Matcha Green Tea (optional but recommended)
METHOD:
Combine spinach, lettuce, pineapple, lemon, water, matcha and ice. Blend until smooth. It’s delicious, I promise! After just one glass, you’ll be a green smoothie convert for life.
SERVES 2
Sunshine
INGREDIENTS: 2 Cups 2 Cups 1 Tbsp 1 Tbsp 1 Scoop 1 Squeeze ½ Cup
Fat Free Greek Yoghurt or Coconut or Other Dairy Free Milk Mixed Pineapple, Strawberries & Mango Hemp Seeds Ground Flax Seeds Protein Powder Lime Juice Water (Optional, if too thick)
METHOD:
ADD all ingredients to a blender and blitz until smooth & creamy.
SERVES 1
JAVA CRUNCH Smoothie
INGREDIENTS: ½ Cup ½ Cup ½ 2 Tbsp 2 Tsp ½ Cup 1 Tsp ½ Cup
Cold Coffee or Cold Espresso Fat fee Greek yoghurt Fozen Banana Unsalted Almonds Cocoa Powder Ice with a Splash of Water Cacao Nibs to Garnish Water (Optional, if too thick)
METHOD:
ADD all ingredients to a blender (except the cacao nibs). BLEND until smooth and creamy. GARNISH with the cacao nibs. This is around 200 cals so a perfect snack but add a whole banana and/or 1 scoop of protein powder to turn this into breakfast.
SERVES 1
INGREDIENTS:
½ Cucumber ½ Avocado 1 Cup Spinach (packed) Squeeze Lemon Juice ½ Thumb Sized Piece Grated Ginger ½ Cup Water (Optional, if too thick)
METHOD:
BLEND and serve immediately
The
Anti-Ager
SERVES 2
THE SKINNY ONE Only 150 cals and loaded with VitC to help protect your immune system. Great for the cold and flu season!
INGREDIENTS: 1½ Cups 1 Cup 1 Handful Squeeze ½ Cup
½ Cup
Orange Segments Grapefruit Segments Fresh Mint Leaves Lime or Lemon Juice Ice
Water (Optional, if too thick)
METHOD:
ADD all ingredients to a blender and pulse. (I quite like the pulp, so I don’t blitz this one!)
SERVES 1
THE BRAIN BOOSTER Walnuts contain essential fatty acids that support brain function and blueberries are said to improve cognitive function.
INGREDIENTS:
2 Cups Blueberries (Fresh or Frozen) ¼ Cup Walnuts (Soak these overnight) 1 Cup Coconut Water 1 Banana ½ Cup Ice
METHOD:
ADD all ingredients to a blender and blitz until smooth & creamy.
The Raspberry Beret INGREDIENTS: 2 Cups 1 Cup OR 1 Cup 2 Scoops 1 Cup 1 Cup 4
Mixed Berries Fat Free Greek Yogurt Almond Milk Plain Protein Powder Ice Water Brazil Nuts
METHOD
ADD all ingredients to a blender and blend until smooth and creamy.
SERVES 2
Prince’s Favourite...
SERVES 2
Acai Bowl I
THE PERFECT ENERGY SMOOTHIE Check out the link above for the article I wrote using orange sweet potatoes. This homemade energy smoothie is an amazing alternative to the expensive, low quality concoctions you will find on most store shelves. It also meets my core philosophy that whole food is just about always better. If that doesn’t float your boat, blend the potato into acai to make an acai bowl. I like to soak chia seeds in some of the coconut water and stir that into the blended mixture.
INGREDIENTS:
1 Cup Coconut Water 1 Pack Unsweetened Acai Smoothie ½ Cup Baked Sweet Potato ½ Cup Frozen Cranberries 1 Tbsp Honey ½ Tsp Cinnamon (optional) 1 Tbsp Chia Seeds (optional) Toppings: Bee Pollen, Cacao Nibs, Mixed Nuts and Seeds, Banana
METHOD:
COMBINE all ingredients and blitz in a blender. POUR the mixture into a bowl and top with your toppings.