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WEEK 8

BATTLE OF THE BANDS + JUCE DETOX WEEK:


FITNESS








NUTRITION

Breakfast salad juice

1 apple

1 pear

1/2 green pepper

1/4 cucumber

2 carrots

2 broccoli tender stems

1 beetroot

1 head romaine lettuce

1 lime

1/2 avocado

1/2 banana.

Juice all ingredients together apart from the avocado and banana which should be blended in.


Tangy lemon juice

2 Golden Delicious Apples

1/3 of a Wax-Free Lemon

2 Ice Cubes

Simply juice the apples and lemon and pour over ice - it really does taste like cloudy

lemonade!


Body-balancing breakfast blend

1 apple

1 handful kale

1 handful spinach

1 pear

2 sticks celery

1/4 cucumber

1/4 courgette

1/2 avocado

1 tsp coconut oil

1 lime

1 cup water.

Blend all ingredients together.


Ultimate green juice

1 stick celery, 1/2 cucumber, 4-5 kale leaves, 1 green apple, 1 handful parsley, 1 lime, 1

avocado, 1 inch fresh ginger.

Juice all ingredients except the Avocado which should be blended, then serve.


Detox blend

1/4 Cucumber, 2 florets broccoli, 1 handful spinach, 1 handful Rocket salad, 1 beetroot, a

sprinkle himalayan sea salt, a spinkle extra virgin olive oil.

Blend all together.


Rise’n’Shine Juice

3 handfuls Spinach , 3 handfuls Kale, 1 Lime , 2” stem Broccoli stem, 1 handful Coriander & Parsley, 1/4 Cucumber, 1/2 Courgette, 1 stick Celery, Knuckle Ginger, 1/4 Pepper

If you need to add 1⁄2 an apple or pear for taste.

Juice all ingredients.


Berry and Spinach Smoothie

Serves 1

Ingredients

• 1 handful of strawberries • 1 handful of blackberries

• 200ml coconut milk

• 3 blocks of frozen spinach

• 4 ice cubes

Method

Add all ingredients into a blender and blend until smooth. Pour into a large glass and enjoy.


Broccoli soup

Ingredients

1 chopped red onion, 2 tsp olive oil, 1/4 tsp dried tarragon, 2 full broccoli heads, 250ml

water, 300ml vegetable stock.

Method

In a saucepan mix onion, oil, tarragon, broccoli and salt to taste. Simmer over heat for 3

mins. Add broth, pepper, and stock, simmer for 10 mins. Blend until smooth.


Green soup

Ingredients

Onions, Kale, Broccoli, Red pepper, Carrots, Sweet potato, cabbage and 300ml vegetable

stock.

Method

Sweat off the vegetables in coconut oil then add vegetable stock and simmer for 15

minutes. Blitz with a hand blender until smooth. Season with salt and pepper.


Cauliflower and coriander soup

Ingredients

3 tbsp coconut oil, 1 large onion, 4 garlic cloves, 1 1/2 tbsp coriander seeds, 2 sweet potatoes, 1kg caluflower, 750ml vegetable stock, 1 handful fresh coriander, 1 tsp chilli flakes.

Method

In coconut oil heat onions, garlic, coriander seeds until golden brown. Add cauliflower,

sweet potato and half the stock and simmer for 20-30 mins.

Add the rest of the stock once the sweet potato is soft and simmer for a further 10 mins.

Blend until smooth and season to taste.


Tuna salad

Ingredients

• 4 tbsp tuna

• 2 stalks celery, finely chopped

• 1 carrot, finely chopped

• 1/2 red pepper, finely chopped

• 3 tbsp Greek yoghurt

• 1 tbsp fresh lemon juice

• 1/4 tsp black Pepper

• 1 bag mixed salad

Method

In a bowl, combine tuna, celery, carrot, red pepper, Greek yogurt, lemon juice, and 1/4 teaspoon

freshly ground black pepper. Serve with mixed salad.


White bean salad

Ingredients

• 1 large bunch asparagus

• 200g tuna

• 400g cannellini beans

• 1 red onion, chopped

• 2 tbsp capers

• 1 tbsp olive oil

• 2 tbsp tarragon, chopped

Method

Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under

running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and

asparagus in a large serving bowl.

Mix the oil and tarragon together, then pour over the salad. Chill until ready to serve.


Ham and beetroot salad

Ingredients

• 100g frozen peas

• 175g beetroot

• 2 spring onions, sliced

• 1 tbsp extra virgin olive oil

• Half iceberg lettuce, shredded

• 100g organic sliced cooked ham

• 1 pinch sesame seeds

Method

Pour boiling water over the peas and leave for 2 mins, then drain well. Chop the beetroot into

cubes.

Tip the peas, beetroot and spring onions into a bowl and mix well. Put the lettuce in a bowl then

spoon over the beetroot mix. Thinly drizzle the extra virgin olive oil over the salad and top with

ham. Sprinkle over sesame seeds.