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.
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