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  Naturaliste Nutrition

Health & Fitness




It feels good to eat well (and healthy)
Try out these simple yet delicious shakes
Berry Protein Shake
1 scoop of vanilla whey protein
1/2 cup blueberries
1 cup raspberries


840 kj's, 25 grams protein



Banana and strawberry breakfast smoothie


Ingredient Details

1/2 small banana
1/2 cup chopped fresh strawberries
3/4 cup reduced fat milk*
1/4 cup reduced fat natural yoghurt*
1 tbs honey
1 tsp wheat germ
1/4 cup crushed ice



Instructions Details

1. Place the fruit into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth and serve immediately in a chilled glass.

Nutrition: 1250kj's Protein 14.4g

Please note this recipe is to raise your protein content. You can substitute low fat milk for almond milk if you wish and disregard the yogurt if you are lactose intolerant.

Source: Heart Foundation







Sparkling Cran Razzy for Christmas


1/2 cup fresh or frozen raspberries, for garnish
2 cups cranberry-raspberry juice
2 cups sparkling mineral water
2 tablespoons lime juice, plus 4 wedges for garnish
If using fresh raspberries, freeze them in a single layer for about 1 hour (or overnight) before proceeding with Step 2.
Combine cranberry-raspberry juice, sparkling mineral water and lime juice in a pitcher. Divide among 4 ice-filled glasses. Garnish with frozen raspberries and lime wedges.
Source: eating well
Source : Eating Well



The glowing green smoothie


1½ cups water
1 head organic cos lettuce, chopped
½ head of large bunch or ¾ of small bunch organic spinach
3–4 stalks organic celery
1 organic apple, cored and chopped
1 organic pear, cored and chopped
Juice of ½ organic lemon

1 organic small banana

Note: if you cannot buy organic thats okay just make sure you thoroughly wash them.

Add the water and chopped head of romaine and spinach to the blender. Starting the blender on a low speed, mix until smooth.

Gradually moving to higher speeds, add the celery, apple and pear. Add the banana and lemon juice last.




Protein Power


1scoop of Shakeit Vanilla protein powder

1 handful of baby spinach leaves

1/2 mango chopped

200ml - 250ml of water or nut milk

Blend all together and enjoy

Note: you can add some crushed ice if you wish.


By Natalie Smith - Nutritionist

And start living healthy TODAY

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