Recovery after tough exercise is vital for our muscles to repair and develop. A simple mix of both protein and carbohydrates within 30 minutes is backed by evidence to provide the necessary nutrients to our bodies. This smoothie is light and easy to digest whilst being super quick to prepare. If I’m traveling some distance to training, I will blend up the fruit and oats with a little water at home and simply buy some milk after training to mix through so that the milk doesn’t sour in my gear bag. I’ve used blackcurrants here but any berry combination would be perfect!
Serves 1, makes 500mls.
- 3 tbsp oats
- 2 tbsp blackcurrants/blackberries/blueberries
- 1/2 medium apple
- 300ml milk
- Place all the ingredients in a blender or tall jar if using a handheld blender.
- Blend until smooth, add some more milk or water if you find the consistency too thick.
Not quite a monster but a great way to get your quota of greens in a really easy way. I like to have this first thing in the morning with some Echinacea added to really give your immune system a boost and kick-start the day.
*The recipe makes about 750mls & a normal serving for me is about 200mls.
- 2 stalks celery, finely sliced
- Juice of 1 lemon
- a thumb sized piece of fresh ginger thinly sliced
- 1 large apple
- 300ml water or coconut water
- 5 large leafs kale
- 1/2 cucumber
- Simply chop up the apple, kale, ginger, cucumber and celery and place in a blender. Make sure to remove the stalks from the kale.
- Add the lemon juice and water.
- Set the blender to the highest setting until all the pulp is reduced.
- Give the mix a shake to ensure no lumps left in the juice. You may need to add some more water at this stage if it is quite lumpy.
*Keeps fresh in the fridge for about 5 days.
*I often substitute or use a mix of spinach and kale or apple and pear.
Vitamin C is the best known and most readily available flu and cold fighter. All the ingredients are packed with vitamin C; ginger adds a warming effect to our bodies and acts as an anti-inflammatory whilst beetroot provides a source of calcium which is essential in the absorption of vitamin C. The recipe makes about 1 litre so just place in the fridge and enjoy each morning with breakfast!
- 2 small apples
- 1 lemon
- 1 large carrot
- 2 medium sized pre-cooked beetroot
- 2 inch fresh ginger
- 250ml water
- Cube the beetroot and de-cored apples and place in a blender or large measuring jug*.
- Top and tail the carrot and coarsely grate into the jug.
- Add in the finely chopped peeled ginger.
- Squeeze in the lemon juice, add the water and blend until smooth.
- If the mixture is still lumpy, simply add in more water.
*A hand-held blender works perfectly, just requires a little more work!