RECIPES: A MEAL IN A GLASS!

With some fresh and frozen ingredients blitzed with protein, healthy meals on the go can be smooth sailing, writes The Healthy Chef, Teresa Cutter.

I’m really enjoying these refreshing and delicious meal replacement smoothies designed to help you get lean, toned and looking fabulous. The addition of protein will aid in workout recovery, support your immune system and keep you satiated.


Matcha coconut

Matcha has metabolism boosting thermogenic effects in the body, meaning that it gently supports weight loss. Coconut water is a natural isotonic drink that’s rich in the electrolytes calcium, magnesium, phosphorus, sodium, and potassium, which are all vital for the proper functioning of the nervous system. Protein is the key nutrient for ageless, beautiful skin. Your skin, hair, and nails are made up of protein, so it’s important to include enough of it in your diet. Bananas are an excellent source of potassium, an essential mineral for maintaining normal blood pressure and heart function.

Serves 1

Ingredients
1½ cups coconut water or the juice and flesh of 1 fresh young coconut
2 tablespoons Healthy Chef Protein Powder (Organic Pea Protein or Pure Native WPI)
½ – 1 teaspoon Healthy Chef Matcha Green Tea
½ cup ice
1 small frozen ripe banana
1 teaspoon tahini

Combine all the ingredients in a high-performance blender and blend until smooth and creamy. Serve immediately and enjoy.


Stress-buster

This smoothie rocks! It provides sustained energy, supports the endocrine and immune systems and contributes to hormonal balance. Blueberries are a great source of potassium that helps to regulate muscle contraction and fluid balance. The rich colour of blueberries comes from anthocyanins which are antioxidants that neutralise free radicals.

Serves 1

Ingredients
1 cup frozen blueberries
1 ripe banana
1½ cups of milk (almond or coconut milk)
2 tablespoons Healthy Chef Protein (Pure Native WPI)
1 cup ice
Combine all the ingredients in a high-performance blender and blend until extra smooth and creamy. Drink immediately and enjoy.


Body shaper

This delicious blend of organic fruit and vegetables supports optimum health and nourishes your body from the inside out.

Serves 1

Ingredients
½ cup (75g) frozen raspberries
½ (50g) small banana, frozen
1 cup (250ml) almond milk or your choice of milk
2 tablespoons Healthy Chef Protein Powder (Organic Pea Protein)
1 tablespoon Healthy Chef Organic Superfood (optional)
1 teaspoon chia seed or ground flaxseed

Combine all the ingredients into a high-performance blender and blend until smooth and creamy. Pour into a glass and enjoy!


Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking. A chef, nutritionist and fitness professional, she is author of the Purely Delicious and Healthy Baking cookbooks, available from thehealthychef.com. The Healthy Chef Recipe App is available from the App Store and Google Play.