Inspired Smoothies & Juices Low Fructose Edition 12 Exclusive Recipes from Swoon Food www.swoonfood.com Copyright © 2016 Swoon food | All rights reserved. Hints & Tips Before You Start All the recipes in this collection are very low in sugars, and specifically fructose. The small amounts they do contain are balanced out by the fibre present. Some of the recipes are completely sugar free, and for those that do contain fruit I have chosen low fructose varieties and kept the quantity low. For some of the sugar free blends I have given suggestions for optional low fructose sweeteners that could be added, this is entirely up to you as you know your body best! Get Creative Use these recipes as a guide and feel free to adapt them to your liking. Everyone has different tastes and half the fun is discovering your own favourite combinations. Organic All the ingredients in these smoothies and juices are raw, therefore it’s important you wash the fruit and vegetables well before using them. You may also want to consider using organic produce if possible, and if not, removing the skins before using is another option. Nut Milks To keep the sugar levels down I suggest using unsweetened nut and coconut milks. If you make your own, even better! You can then control the amount of sweetener added and ensure the nuts are activated first. Here’s a simple cashew milk recipe that can easily be adapted to use any nut of your choosing: Cashew Nut Milk Recipe 2 cups cashews nuts 6 cups filtered water 1 pinch salt Place the nuts in a bowl, cover with filtered water and stand for 2-4 hours. Drain off the water and rinse the nuts thoroughly. Place the nuts in a blender with 2 cups of water and a pinch of salt and blend until smooth. Add the remaining water and blend to combine. The cashews should blend up completely so there’s no need to strain through a fine sieve or nut milk bag (this is necessary for all other nuts). Store the cashew milk in a sealed bottle in the fridge for up to 3 days. Soak times for other nuts Almonds 10-12 hours Hazelnuts 4-6 hours Macadamias 4-6 hours Pumpkin seeds 4-6 hours Sunflower seeds 4-6 hours Green Garden Cleanser This cleansing combination works well as either a smoothie or a juice. It has a lovely fresh flavour, is full of antioxidants, phytonutrients and fibre, and is the perfect drink to start your day. Serves 1 INGREDIENTS 1 green apple 1 lemon 1. Peel the apple and the lemon if not organic. Remove the apple core and cut the lemon in half. 1 handful baby spinach 1 handful parsley 3 stalks celery 1 cup filtered water 2. Wash the spinach, parsley and celery. 3. Either put all the ingredients through a juicer and add the water at the end or place all the ingredients including the water, into a high speed blender. 4. Blend on high until well combined. 5. Pour the smoothie or juice into a serving glass, or store in a sealed glass bottle in the fridge for up to 2 days. Jungle Greens Inspired by exotic flavours from our travels, these jungle greens can be combined using a juicer or a blender. This combination is alkalising, hydrating and calming for the digestion. Serves 1 INGREDIENTS 1/2 cucumber 1 lemon 2 stalks kale or handful spinach 3 slices ginger 1/2 lemongrass stalk 1 cup filtered water 1. Peel the cucumber and lemon if not using organic, and place in a blender or juicer. 2. Add the kale or spinach and 3 slices of ginger. 3. Remove the hard outer layers from the lemongrass and cut into small pieces. Add to the blender/juicer along with the water. 4. If blending, blend on high until smooth, pour through a fine sieve to remove any leftover bits of lemongrass. 5. Pour into a serving glass, or store in a glass bottle in the fridge for up to 2 days. Creamy Greens Smoothie This green smoothie gets its smooth creamy texture from avocado and coconut, which are full of beneficial fats. The lemon and kiwi fruit provide a good dose of vitamin C, and the cucumber and kale are a source of antioxidants and fibre. This is a great post workout smoothie or whenever you feel you need a boost! Serves 2 INGREDIENTS 1 handful kale, chard or spinach 1/2 cucumber 1/2 avocado 1 lemon 1 kiwi fruit 2 cups coconut water or milk 1. Rinse the leafy greens well. 2. Peel the cucumber and lemons if not organic and remove the skins from the avocado and kiwi fruit. 3. Place all the ingredients into a high speed blender and blend until smooth. 4. Pour the smoothie into serving glasses & serve immediately. 5. Alternatively, store in sealed glass bottles in the fridge for up to 2 days. Pina Colada Mint Quencher I came across this amazing combination while on holiday in Vietnam and it was so refreshing and delicious I knew I had to recreate back home. This is best served as a cooling drink on a warm day and doubles as a great mocktail! Serves 1 INGREDIENTS 1 cup coconut milk 2 limes, juiced 1/2 cup fresh pineapple 1 handful mint 1 cup ice 1. Place all the ingredients into a blender and blend on high until well combined, but still a little icy. 2. Pour the smoothie into a serving glass and serve immediately. 3. Alternatively, stored in an airtight glass bottle in the fridge for up to 2 days. Ruby Greens Smoothie You would never guess this beautiful berry smoothie contains both beetroot and a hidden stash of greens! It’s full of antioxidants and phytonutrients from the berries and greens, the lemon is alkalising and the coconut water hydrating, making this smoothie perfect any time of day. Serves 2 INGREDIENTS 1 cup frozen blackberries or boysenberries 1 small beetroot 1 handful purple kale or red chard 1 lemon 1 cup coconut water 1. Peel the beetroot and chop into small pieces. 2. Peel the lemon if not organic and cut in half. 3. Place all the ingredients into a high speed blender and blend on high until smooth. 4. Pour the mixture through a sieve to remove excess fibre if you prefer a smoother drink. 5. Serve immediately or store in a glass bottle in the fridge for up to 2 days. Glow Juice This powerful juice is full of antioxidants and anti-inflammatories, and can be made in either a juicer or a blender. Just make sure you add ice when using a blender to ensure the blender blades don’t heat everything up and destroy all the magical enzymes and phytonutrients. Serves 1 INGREDIENTS 2 carrots 1 small beetroot 3 slices ginger 1 lemon 1 cup water 1 cup ice 1. Peel the carrots and beetroot and cut into small pieces. 2. Put all the ingredients through a juicer (minus the ice). Alternatively, place all the ingredients in a high speed blender and blend on high until well combined. 3. If using a blender pour the juice through a sieve to remove excess fibre if you wish. 4. Pour into a serving glass and serve immediately, or store in a glass bottle in the fridge for up to 2 days. Turmeric Latte Smoothie This is the ultimate anti-inflammatory drink thanks to the powers of turmeric and ginger. These warming spices combine with creamy coconut and nut milk to create a beautiful drink that can be served chilled or gently warmed. Serves 1 INGREDIENTS 1 cup unsweetened cashew or almond milk 1/4 cup coconut milk or cream 2 cm piece fresh turmeric, finely grated or 1 tsp ground turmeric 2cm piece fresh ginger, finely grated or 1 tsp ground ginger 1/2 tsp cinnamon pinch black pepper 1 handful ice (if serving cold) 1. Place all the ingredients into the blender and blend on high until smooth. 2. Pour the smoothie into a serving glass and serve immediately, or store in the fridge in a sealed glass bottle for up to 3 days. 3. If you wish to serve this warm, replace the ice with another cup of nut milk and blend until smooth. Pour the mixture into a small pan and heat gently. Serve sprinkled with cinnamon. Spiced Cacao Smoothie I love this smoothie. To me, the combination of raw cacao and chai spices are a match made in heaven! This is the unsweetened version, but if it doesn’t work for you try adding a medjool date or tablespoon of rice syrup. This combination also makes an amazing warm drink, simply leave out the ice and heat all the ingredients together in a small pan on the stove. Serves 1 INGREDIENTS 1 cup almond milk (unsweetened) 1 Tbsp raw cacao 1/2 tsp cinnamon 1. Place all the ingredients into a high speed blender jug and blend on high until well combined. 1/2 tsp ginger 1/2 tsp cardamon pinch ground black pepper 1 cup ice 2. Pour the smoothie into a serving glass and serve immediately. 3. Alternatively smoothie can be stored in a sealed glass bottle in the fridge for up to 2 days. Give it a shake before serving. Peanut Butter & Raw Cacao Smoothie This combination of peanut butter and raw cacao reminds me of a snickers bar! The catch is, this one has absolutely no sugar added and is packed with protein and antioxidants from the peanuts and raw cacao. If you think it needs a little sweetener you could add 1 Tbsp of rice syrup or a date, but I think it tastes pretty amazing without. Serves 1 INGREDIENTS 1/4 cup peanut butter 1 tsp raw cacao powder 1 tsp raw cacao nibs 1 cup unsweetened almond or coconut milk 1 cup ice 1. Place all the ingredients into a high speed blender. 2. Blend on high until all the ingredients are well mixed. 3. Pour into a serving glass and serve. Alternatively, pour the smoothie into a glass bottle and store in the fridge for up to 2 days. Berries & Cream Smoothie I can never resist sneaking a handful of greens into a smoothie and this one is no exception. It has a lovely creamy berry flavour with a little kick from the ginger, and is full of antioxidants and phytonutrients! Serves 1 INGREDIENTS 1/2 cup frozen blueberries 1/2 cup frozen raspberries 1cm piece fresh ginger, grated pinch vanilla powder 1 handful spinach leaves 1 cup unsweetened almond or coconut milk 1 Tbsp cashew butter 1 Tbsp coconut yoghurt 1. Place all the ingredients into a high speed blender and blend on high speed until well combined and smooth. 2. Pour into a serving glass and serve immediately, alternatively can be stored in a sealed glass bottle in the fridge for up to 2 days. Cucumber Quencher This is the ultimate hydrator, great for hot weather or after an intense workout. If coconut water isn’t your thing simply replace it with regular filtered water. Serves 1 INGREDIENTS 1/2 cucumber 1 cup coconut water 1 handful mint 2 limes, juiced 1 tsp chia seeds (optional) 1. Peel the cucumber if not using organic, then place in a blender with the coconut water, mint and lime juice. 2. Blend until smooth then pour into a serving glass and stir in the chia seeds if using. 3. This drink is best served fresh as it oxidises on standing, whereby it turns a less appetising grey colour. Gingerade Tonics These magical tonics are a great way to start your day. Apple cider vinegar and lemon juice get your digestive juices flowing, while the turmeric and ginger have calming, anti-inflammatory effects. Be sure to choose a quality raw organic apple cider vinegar with the ‘mother’ included, as this contains all the beneficial live enzymes and nutrients. Serves 1 INGREDIENTS 1 cup filtered water 1 Tbsp apple cider vinegar 1 Tbsp lemon juice 1cm piece fresh ginger finely grated or 1/2 tsp ground ginger 1 cm piece fresh turmeric finely grated or 1/2 tsp turmeric powder NB: For the clear ginger version, simply leave out the turmeric. 1. Either whiz all the ingredients together for a few seconds in a blender, or simply stir them together. 2. Pour into a serving glass and serve immediately or store in a sealed glass bottle in the fridge for up to 3 days. 3. These tonics are also great served gently warmed.