Need more energy? A protein boost? No need to splash out on pricey health drinks. Try these DIY recipes instead.
1. Morning Kick-start: Gwyneth’s Green Juice
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.
- 5 large kale leaves, roughly chopped, ribs discarded
- 1 lemon, zest and pith removed
- 1 large apple, roughly chopped
- 2.5cm piece fresh ginger
- 1 sprig fresh mint.
Strain if too thick and drink immediately.
Serves 1. Per 252g serving: 502kJ, 1g fat (0g sat), 30mg sodium, 29g carbs, 6g fibre, 14g sugars, 4g protein
2. Cleanser: The Juice Lady’s Beetroot-Cucumber Cleansing Cocktail
Ginger is said to ease indigestion and flatulence and have anti-inflammatory properties.
- 1 cucumber, peeled
- 3 carrots, scrubbed, tops removed, ends trimmed
- 1 raw beetroot with stem and leaves, scrubbed well
- 2 celery stalks
- 1 handful parsley
- 2.5-5cm piece ginger, scrubbed
- ½ lemon, peeled.
Strain through a sieve if too thick
Serves 1-2. Per 641g serving: 752kJ, 1.5g fat (0g sat), 290mg sodium, 40g carbs, 13g fibre, 20g sugars, 7g protein
3. Post-gym Recovery: The WH High-Protein Blueberry Yoghurt Shake
Whey protein helps to maintain long, lean muscle.
- 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.
Serves 1. Per 277g serving: 1 296kJ, 11g fat (1.5g sat), 30mg sodium, 39g carbs, 6g fibre, 25g sugars, 17g protein
4. Energy Shot: John Berry’s Energising Smoothie
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.
- 2 cups strawberries
- 2 bananas
- 25ml honey
- 1 tbsp coconut shavings
- pineapple juice to almost cover fruit
Blend until smooth.
Serves 1-2. Per 1 029g serving: 2 466kJ, 3g fat (1.5g sat), 30mg sodium, 143g carbs, 12g fibre, 107g sugars, 5g protein
5. Meal In A Glass: The PT’s Quinoa Smoothie
Quinoa is a great source of protein to balance sugar levels and help you feel full, says trainer Noeleen Bridle, who designed this recipe.
- 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
- honey to taste
- water (to desired consistency)
Serves 2. Per 667g serving: 1756kJ, 2g fat (0g sat), 10mg sodium, 104g carbs, 16g fibre, 63g sugars, 7g protein