Recipes

Power Smoothie

 

 

This delicious smoothie made up of mango, banana, pineapple and lime really is the taste of summer! Packed with beta carotene, folic acid, vitamin B, C and E and essential minerals. Milk provides protein and calcium. For health and vitality, this smoothie will give you plenty of zest!

 

Ingredients:

• 1 ripe mango, chopped
• ½ pineapple, peeled, cored and chopped
• 1 banana, chopped
• 1 lime, juice
• 150ml milk
• 10 ice cubes

 

Method:

• Crush ice cubes in blender
• Add all fruit
• Blend together until smooth
• If smoothie is too thick, add more milk

 

 

 

Recovery smoothie

 

 

This smoothie makes a great recovery drink. Pineapple contains enzymes that help to reduce inflammation and swelling and can help with the healing of bruises. The added protein also helps with muscle growth and recovery.

 

Ingredients

• 350ml pineapple juice
• 2 nectarines, chopped
• 2 peaches, chopped
• 150ml milk

 

Method:

• Place a all ingredients into blender
• Blend until smooth
• Pour over ice

 

Guacamole

 

 

 

This dip is an all time favourite. Avocado makes up guacamole and is full of protein and healthy fats. These healthy monounsaturated fats have been shown to reduce the risk of cancer and heart disease as well as helping to lower cholesterol.

 

Ingredients:

• 2 ripe avocados
• 1 tomato, remove seeds and chop into small chunks
• ½ red onion
• 1 small chilli
• 1 tbsp lime juice
• Pinch of black pepper

 

Method:

• Cut the avocado in half and remove the seed.
• Scoop out avocado
• Mash with a fork
• Add remaining ingredients
• Serve with vegetables, tortilla chips or add as a topping to your favourite fajitas

Spinach and Cheese Muffins                                    Cooking and Prep time 50 minutes       Serves: 12   These muffins are super tasty, and best of all quick and easy. Packed with spinach which contains lots of iron and folate

Ingredients:

·         30g butter

·         ½ red onion

·         360g plain flour

·         2 ½ tsp baking powder

·         1 tsp cayenne pepper

·         250g grated cheddar cheese

·         220ml milk

·         1 egg

·         130g baby spinach leaves

 

Method:

·        Preheat the oven to 170’

·        Melt the butter in a saucepan over medium heat, then fry the onion until cooked. Set aside

·        Put the flour, baking powder, cayenne pepper and cheese in a large bowl.

·        In a separate bowl, mix the milk and eggs together then slowly pour into the flour mixture and beat until all ingredients are mixed well. Stir the onion and spinach.

·        Spoon the mixture into the paper cases, around 2/3 full and bake for 30 minutes until golden brown.

·         Leave the muffins to cool