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SMOOTHIE RESOLUTIONS

PROTEIN NEVER TASTED SO GOOD

SMOOTHIE RE SOLUTIONS

GLENISK

EAT BET TER , FEEL BET TEREVERY DAY IS ANOTHER CHANCE TO GET STRONGER , TO EAT BET TER ,

TO LIVE HEALTHIER AND TO BE THE BEST VERSION OF YOU.

GLENISK


As one year ends and another begins, it ’s a time for both ref lection and

resolution. If you’re resolving this year to make some changes that will

benef it your health, developing a smoothie habit is one easy way to make

a positive change. We hope this guide will play a part in helping you on

your journey to health, wellbeing and f itness .

Working with Dietician and Nutritionist Aveen Bannon, each of our

Smoothie recipes has been developed to meet a specif ic health or

lifestage need, embracing wholesome ingredients that are packed with

nutrients to nourish the body.

Whatever big or small steps you are taking to look af ter mind and body in

2016, we wish you all the best with the journey! Don’t forget to join us on

Facebook, Instagram and Twitter to share your goals AND INSPIRE US!

HAPPY NEW YEAR!

FROM EVERYONE AT GLENISK .

SMOOTHIE RESOLUTIONS!A RECIPE BOOK


GLENISK

Consultant Dietician and Clinical Nutritionist, Aveen

Bannon, has teamed up with Glenisk to review our recipes ,

evaluating each one for its benef its to each of our life

stages . One of Ireland’s most respected dieticians , Aveen is

a regular contributor to TV, radio and press . A member of

the INDI (Irish Nutrition & Dietetic Institute), Aveen worked

in hospitals in Ireland and the UK before establishing the

Dublin Nutrition Centre in 2003. She now consults with a

number of hospitals and health bodies including Lucena

Clinic and the Marie Keating Foundation. Her passion is

health promotion and weight management.

AVEEN BANNONCONSULTANT DIETICIAN AND CLINICAL NUTRITIONIST

GLENISK


CONTENTSSMOOTHIE RESOLUTIONS

6 GROWING YEARS

SNE AKY SMOOTHIE NUT BUT TER MADNESS

11 LEARNING YEARS

BR AIN FOODSTR AWBERRY OAT SMOOTHIE

14

WORKOUTBEET THIS!

17 FAST AND SIMPLE

NUTRITIONUP AND AT ‘EM!

18 PREGNANCY

BLUEBERRY BOOSTER

21 WEIGHT

MANAGEMENTSLIMMING SMOOTHIE

22 OLDER WISER YEARS

OSTEO PUNCH

24 DAIRY SENSITIVITIES

IMMUNE BOOSTER

Macros per Serving


GLENISK

125ml water

125ml orange Juice

80g strawberries

75g blueberries

30g spinach

I x Glenisk Organic Kids Vanilla Yogurt

Green, leafy vegetables don’t usually top kids’ lists of favourite foods, so sometimes a little disguising is called for. A Smoothie that combines both fruit and vegetables is a good way to help deliver balanced nutrition without the fuss! The Expert View:

Smoothies are a great fun nutritious way to boost your children’s intake of colourful fruits and vegetables. This recipe is high in vitamin C, thanks to strawberries and a source of folate. Vitamin C is required for growth and repair of all tissues in the body, helps absorb iron from the gut and contributes to immune functions, while folate is an important nutrient for heart health. Spinach also contains iron which the vitamin C from the fruit will help the body absorb. Meanwhile, blueberries contain compounds called phytochemicals which help the body fight disease. This sneaky smoothie manages to pack a tasty nutritious punch for hungry kids!

Aveen Bannon, Dietician

6 I N G R E D I E N T S

2 S E R V I N G S

91 C A L O R I E S

5 M I N U T E S

V I T A M I N C

54mgF O L A T E

65ug

GROWING YEARS

SNEAKY SMOOTHIE

C A L O R I E S

91

F A T

1.9g

S A T U R A T E S

1.0g

C A R B S

16.0g

S U G A R

15.5g

P R O T E I N

1.5g

S A L T

<0.01g

F I B R E

2.4g

M A C R O S P E R S E R V I N G

GLENISK


GLENISK


65g nut butter (we used peanut butter)

2 x Glenisk Organic Kids Vanilla Yogurt

1 medium banana

1 handful of ice cubes

A yummy smoothie for kids, that combines protein and calcium to keep them fuelled and full of energy! The Expert View:

This smoothie is high in calcium and vitamin B12, thanks to the milk and yogurt, and a source of protein with the nut butter, making it a really good nutritious snack for active kids who are growing – brilliant for after school or after sports. Calcium helps to build and maintain healthy bones and plays a crucial role in nerve and muscle fibres in the body. Bones grow rapidly during childhood and up to 90% of our bone formation happens by the age of 18. Vitamin B12 is required for proper nerve function and brain development. Protein is essential for growth, maintenance and repair of muscle and tissue.



2 S E R V I N G S

264 C A L O R I E S

5 M I N U T E S

GROWING YEARS

NUT BUT TER MADNESS

C A L O R I E S

264

F A T

9.8g

S A T U R A T E S

2.4g

C A R B S

29.6g

S U G A R

25.0g

P R O T E I N

12.4g

S A L T

0.20g

F I B R E

3.5g

C A L C I U M

236mgV I T A M I N B 1 2

1ug


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1 banana

6 strawberries

1 tbsp flaxseed

30g spinach

20g nut butter (We used Wyldsson almond butter)

150ml low fat milk

150g Glenisk Greek 0% Fat Vanilla yogurt

Good nutrition can boost brain power, improving concentration and helping to maintain the energy you need to focus.

The Expert View:

This super smoothie will fuel your brain while providing your body with the all-important protein for muscle health. The natural sugars in this smoothie will ensure your brain gets the fuel it needs for study, work and play – the brain uses 6g of glucose per hour – essential to function. The nut butter, milk and yogurt all contain protein which helps slow down the release of sugar into the blood stream…so this smoothie combination ensures a slow steady continuous release of fuel to the brain.

Latest research from America links blueberries to improved memory too.



2 S E R V I N G S

242 C A L O R I E S

7 M I N U T E S

LEARNING YEARS

BR AIN FOOD

C A L O R I E S

242

F A T

9.8g

S A T U R A T E S

2.4g

C A R B S

29.6g

S U G A R

25.0g

P R O T E I N

12.4g

S A L T

0.20g

F I B R E

3.5g

V I T A M I N B 1 2

1.4ugV I T A M I N B 6

0.36mg



GLENISK

40g porridge oats


1 banana

80g strawberries


It is proven that certain foods can boost concentration and focus. Get your day off to a great start with this morning boost. The Expert View:

What a great breakfast smoothie option… Known to release energy slowly and keep hunger pangs at bay, oats contain a soluble fibre, which makes them naturally filling. A soluble fibre called beta glucan has been shown to have cholesterol-lower-ing properties. Combined with the protein naturally present in the yogurt, this smoothie will keep you going all morning. The natural sweetness in the fruit means you don’t need to add any sugar and you get the added bonus of vitamin C. A great on-the-go nutritious breakfast!



2 S E R V I N G S

174 C A L O R I E S

5 M I N U T E S

LEARNING YEARS

STR AWBERRY OAT SMOOTHIE

C A L O R I E S

174

F A T

1.4g

S A T U R A T E S

0.2g

C A R B S

26.2g

S U G A R

11.1g

P R O T E I N

10.7g

S A L T

<0.01g

F I B R E

3.9g

C A L C I U M

200mgV I T A M I N C

55mg


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WE KEEP MOVING FORWARD, OPENING NEW DOORS,

AND DOING THINGS BECAUSE WE ARE CURIOUS AND

CURIOUSIT Y KEEPS LEADING US DOWN NEW PATHS.

WALT DISNE Y


GLENISK

1 medium sized beetroot

2 medium apples

20g parsley

2 tbsp chia seeds

¾ inch ginger

½ lemon (peeled, sliced and seeds removed)

130g kale leaves

150g Glenisk Greek 0% Fat Natural yogurt


Post workout, it’s important to eat the right foods to promote muscle growth and repair and aid in your recovery. And let’s face it, you deserve something delicious after all that effort! The Expert View:

Good food choices after exercise aid recovery and this super smoothie is packed with antioxidants and nutrition. Refuelling requires carbohydrates to replenish glycogen stores in your muscles, while protein builds and repairs muscle. This smoothie provides almost 30g of carbohydrate and nearly 15g of protein. It also contains more than 100% of your recommended intake of Vitamin C – great for helping your body after a strenuous workout. The Vitamin C will also help your gut absorb the iron from the kale. Finally, early research indicates that beetroot may aid exercise endurance. Don’t forget to drink it within 30 minutes of exercising to get the full benefit!



2 S E R V I N G S

267 C A L O R I E S

10 M I N U T E S

WORKOUT

BEET THIS!

C A L O R I E S

267

F A T

7.9g

S A T U R A T E S

0.9g

C A R B S

27.4g

S U G A R

15.6g

P R O T E I N

14.8g

S A L T

0.20g

F I B R E

13.5g

V I T A M I N C

102mgI R O N

2.49mg


ANYTHING IS POSSIBLE, ANYTHING CAN BE

BELIEVE IN YOURSELF AND YOU WILL BE UNSTOPPABLE

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4 tsp cacao powder (or raw nibs)

1 cup of coffee


2 tbsp chia seeds

1 tbsp honey


It is common to experience a slump throughout the day and many people reach for a high sugar snack for an energy hit. Here’s how to get a smarter, healthier energy fix! The Expert View: This tasty pick-me-up is high in calcium and protein, making it a great nutritious option to combat the 3pm slump. Chia seeds are one of the richest plant sources of the essential fatty acid omega -3 and are a source of calcium, along with the yogurt – an essential mineral for bone health. Meanwhile, the cacao and yogurt also provide protein – the nutrient responsible for muscle and tissue repair. A quick and easy recipe that’s super nutritious!



2 S E R V I N G S

185 C A L O R I E S

5 M I N U T E S

FAST AND SIMPLE NUTRITION

UP AND AT ‘EM!

C A L O R I E S

185

F A T

4.5g

S A T U R A T E S

1.1g

C A R B S

22.3g

S U G A R

11.7g

P R O T E I N

10.2g

S A L T

0.10g

F I B R E

7.1g

C A L C I U M

141mg



GLENISK

100g blueberries

6 strawberries

1/2 banana


180ml low fat milk

1 tbsp ground flax seeds


An easy and tasty way to get your pre-natal nutrients. The Expert View:

This smoothie is high in protein and a source of calcium, folate and vitamin C…four important nutrients in pregnancy. Calcium is required for the baby’s bone development and women have increased calcium requirements during pregnancy. Iron is also important for the baby and vitamin C helps the body absorb iron from the gut. Folate helps prevent conditions such as spina bifida and protein helps to build muscles and new tissue. Flaxseed is a plant source of omega-3 and is high in fibre. The fibre coupled with the protein from the milk and yogurt helps slow down the release of energy from the smoothie giving you a steady supply of energy. A really great healthy snack for expectant mums!



2 S E R V I N G S

178 C A L O R I E S

5 M I N U T E S

PREGNANCY

BLUEBERRY BOOSTER

C A L O R I E S

178

F A T

3.5g

S A T U R A T E S

1.0g

C A R B S

20.6g

S U G A R

14.8g

P R O T E I N

13.9g

S A L T

0.20g

F I B R E

3.9g

C A L C I U M

239mgF O L A T E

51ugV I T A M I N C

28mgM A C R O S P E R S E R V I N G

REAL FOOD DOESN'T HAVE INGREDIENTS

REAL FOOD IS INGREDIENTS

JAMIE OLIVER

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GLENISK


1 ripe pear

200ml coconut water

½-inch chunk of fresh ginger root or ⅛ tsp dried ground ginger


1 tsp of shredded coconut

100g baby spinach leaves

1 tsp ground flaxseed


Successfully managing weight is about ensuring our food intake is nutritionally balanced. Healthy snacking is often a challenge but make it easy with a delicious, nutrient-rich smoothie. The Expert View:

When embarking on a healthy eating regime, people often struggle to find tasty, healthy snacks. Weight management is aided by thinking about the timing of meals, getting balance in the diet, hydration and keeping active. One hint is to always ask yourself when you eat something does it contain protein and/or fibre? This smoothie manages to be a high protein snack in just over 100 calories! The spinach provides iron and folate while the flaxseeds are a great source of fibre and a plant source of omega 3. A perfect low calorie nutritious option mid-morning or mid-afternoon to keep sugar cravings at bay!



2 S E R V I N G S

118 C A L O R I E S

6 M I N U T E S

WEIGHT MANAGEMENT

SLIMMING SMOOTHIE

C A L O R I E S

118

F A T

2.3g

S A T U R A T E S

1.0g

C A R B S

14.6g

S U G A R

10.5g

P R O T E I N

7.9g

S A L T

<0.01g

F I B R E

3.5g

F O L A T E

93ug



GLENISK

½ avocado

40g broccoli

4 tbsp wheat germ

10 almonds

30g kale



Ageing well and remaining fit, active and healthy involves thinking about bone, muscle and heart health, so it’s important to include the foods that can make a difference here.

The Expert View:

This smoothie is high in calcium, vitamin E and folate, a source of iron and protein and contains heart healthy monounsaturates, all in just over 200 calories!

People often reduce their fat intake for fear of calories but fats play an important role in our diet. Monounsaturates are heart-healthy fats and should replace our intake of saturated fats where possible. Both avocado and almonds provide this heart healthy fat along with heart healthy vitamin E. The green vegetables supply folate another important nutrient for heart health. The yogurt, nuts and wheat germ provide protein, important for muscle maintenance and repair and imperative for strength and mobility. The calcium in the yogurt helps to protect bone health. This recipe really is a quick and easy way to look after your heart, bones and muscles!



2 S E R V I N G S

229 C A L O R I E S

8 M I N U T E S

OLDER AND WISER YEARS

OSTEO PUNCH

C A L O R I E S

229

F A T

10.9g

S A T U R A T E S

1.9g

C A R B S

13.2g

S U G A R

3.9g

P R O T E I N

16.3g

S A L T

0.10g

F I B R E

6.1g

V I T A M I N E

5.85mgC A L C I U M

141mgI R O N

2.33mgF O L A T E

98ug


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GLENISK

½ avocado

1 banana

100ml orange juice

Juice of 1/2 lime

1 tbsp chia seeds

1 mango chopped

150g Glenisk Goat’s Vanilla Yogurt


Yogurt is often a way for those with a lactose sensitivity to drink milk. It’s easier to digest than milk as its live bacteria contain lactase and, in the case of goats milk, it has even less lactose. Many Glenisk customers who are sensitive to cow’s milk choose our goats milk and goats yogurt instead, citing the alleviation of many of their symptoms. The Expert View:

What gives fruits and vegetables their characteristic colours are compounds called phytochemicals, which when eaten help our bodies fight disease. This recipe includes three different colourful fruits which results in a smoothie high in both vitamins A and C. Vitamin A is important for growth and development of tissues in the body and for our eyesight. It also helps maintain the immune system. Vitamin C is involved in tissue development and repair, helps the body absorb iron and is imperative in immune functions. This smoothie really does pack a vitamin punch!



2 S E R V I N G S

276 C A L O R I E S

5 M I N U T E S

DAIRY SENSITIVITIES

IMMUNE BOOSTER

C A L O R I E S

276

F A T

10.9g

S A T U R A T E S

3.2g

C A R B S

35.9g

S U G A R

31.4g

P R O T E I N

4.9g

S A L T

<0.01g

F I B R E

7.2g

V I T A M I N C

64mg


F E AT U R E D P R O D U C T SP R O T E I N N E V E R TA S T E D S O G O O D

c l i c k t o l e a r n m o r e G E T M O N E Y O F F

F E AT U R E D P R O D U C T S

G L E N I S K G OAT S’ VA N I L L A YO G U R T

O R G A N I C K I D S ' VA N I L L A YO G U R T

G L E N I S K G R E E K 0 % FAT VA N I L L A YO G U R T

G L E N I S K G R E E K 0 % FAT N AT U R A L YO G U R T




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F E AT U R E D P R O D U C T SP R O T E I N N E V E R TA S T E D S O G O O D

YOU ONLY LIVE ONCE

YOU MIGHT AS WELL BE BADASS

Documents

SMOOTHIE RESOLUTIONS - Gleniskglenisk.com/uploads/general/Smoothie_Book_w_Coupons.pdf · SMOOTHIE RESOLUTIONS GLENISK ... intake of colourful fruits and vegetables. This recipe is