Need a bit more energy? A protein boost? Try these DIY recipes. Juices and smoothies, when composed with intention, can be more than just tasty beverages. They can deliver key nutrients that support immune function, muscle repair and steady energy release. From antioxidant-rich berries to plant proteins that supply essential amino acids, these blends give your body what it genuinely needs.
1. Morning Kickstart
A refreshing way to get your a.m. dose of nutrients. This recipe, from Gwyneth Paltrow’s book It’s All Good, uses kale – a leafy vegetable rich in calcium, which is vital for maintaining strong bones.
Serves 1. Per 252g serving: 502kJ, 1g fat (0g sat), 30mg sodium, 29g carbs, 6g fibre, 14g sugars, 4g protein
Gwyneth’s Green Juice
Equipment
- 1 Blender
Ingredients
- 5 large kale leaves roughly chopped, ribs discarded
- 1 lemon zest and pith removed
- 1 large apple roughly chopped
- 2.5 cm piece fresh ginger
- 1 sprig fresh mint
Instructions
- Blend ingredients together. Strain if too thick and drink immediately.
2. The Cleansing Cocktail
This blend leans heavily on vegetables, with beetroot and cucumber forming the base. Ginger is often associated with easing indigestion and bloating, and is widely recognised for its anti-inflammatory properties, making this a popular choice when your digestion needs a little support.
Serves 1-2. Per 641g serving: 752kJ, 1.5g fat (0g sat), 290mg sodium, 40g carbs, 13g fibre, 20g sugars, 7g protein
The Juice Lady’s Beetroot-Cucumber Cleansing Cocktail
Equipment
- 1 Blender
Ingredients
- 1 cucumber
- 3 carrots scrubbed, tops removed, ends trimmed
- 1 raw beetroot with stem and leaves, scrubbed well
- 2 celery stalks
- 1 handful parsley
- 2.5 cm ginger scrubbed
- ½ lemon peeled
Instructions
- Blend together ingredients. Strain through a sieve if too thick
READ MORE: Mocha Chia Pudding: The Healthy Meal-Prep Breakfast That Doubles as Dessert
3. Post-Gym Recovery
This shake combines Greek yoghurt and whey protein, which contributes to the maintenance of lean muscle mass. Blueberries provide antioxidants, while walnuts add healthy fats – making it a well-rounded option when your body needs refuelling.
Serves 1. Per 277g serving: 1 296kJ, 11g fat (1.5g sat), 30mg sodium, 39g carbs, 6g fibre, 25g sugars, 17g protein
The WH High-Protein Blueberry Yoghurt Shake
Equipment
- 1 Blender
Ingredients
- 1 cup frozen blueberries
- ½ cup plain Greek yoghurt
- 1 scoop plain or vanilla whey protein powder
- 1 banana
- ½ cup pomegranate juice
- ¼ cup walnut pieces
- ½ Tbsp vanilla extract
Instructions
- Blend together ingredients and enjoy!
4. Energy Shot
The carbs in this smoothie from John Berry, founder and chief innovations officer of Kauai, provide energy, while the vitamin C will aid your metabolism and help fight off flu.
Serves 1-2. Per 1 029g serving: 2 466kJ, 3g fat (1.5g sat), 30mg sodium, 143g carbs, 12g fibre, 107g sugars, 5g protein
John Berry’s Energising Smoothie
Equipment
- 1 Blender
Ingredients
- 2 cups strawberries
- bananas
- 25 ml honey
- 1 Tbsp coconut shavings
- pineapple juice to almost cover fruit
Instructions
- Blend until smooth.
READ MORE: This Anti-Ageing Smoothie Bowl Is Bursting With Antioxidant Power
5. Meal In A Glass
Created by trainer Noeleen Bridle, this smoothie uses quinoa as its protein base. Quinoa helps balance blood sugar levels and promotes satiety, while oats and fruit add fibre and sustained energy – ideal if you’re short on time but need something that will actually keep you full.
Serves 2. Per 667g serving: 1756kJ, 2g fat (0g sat), 10mg sodium, 104g carbs, 16g fibre, 63g sugars, 7g protein
The PT’s Quinoa Smoothie
Equipment
- 1 Blender
Ingredients
- 3 Tbsp cooked quinoa
- 2 fruits of choice pawpaw and orange, or pineapple and orange
- 2 Tbsp raw oats to thicken the smoothie
- 1 tsp cinnamon
- fresh lemon juice to taste
- honey to taste
- water to desired consistency
Instructions
- Blend together ingredients, until smooth.
READ MORE: Wait, Is That Bowl Of Cereal For Dinner Actually A Good Idea? A Dietician Explains
