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Smoothies, juices and milks

Introducing smoothies and juices into your day will play a significant role in setting up firm foundations for lifelong health. My potent beverages will infuse vital nutrients, minerals and antioxidants into your gut at top speed, in an easy-to-digest and tasty way. Hello, fiber!

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SUPERCHARGED SHAKE

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SERVES 1

This shake contains all the essential vitamins and minerals for recharging your immune system. It will be your back-up to ensure you’re not missing out on key immune-boosting nutrients, especially during the elemental phase (phase one).

1 cup (9 fl oz/250 ml) almond milk

1 organic egg (optional)

600 mg calcium citrate powder (follow instructions on packaging)

600 mg magnesium citrate powder (follow instructions on packaging)

1 teaspoon dairy-free probiotic powder (to be added in phase three)

1 teaspoon vitamin C powder with bioflavonoids

Pulse all the ingredients in a blender until smooth.

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CLEANSE AND RENEW SMOOTHIE

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SERVES 1

This highly detoxifying and tummy-soothing concoction will act as a spring-cleaning system for your digestive tract. Diatomaceous earth (DE) is an organic fossil shell flour that helps sweep out a build-up of plaque, acids, fungi and bad bacteria.

1 tablespoon diatomaceous earth (optional)

1/2 large ripe avocado, pitted and peeled

1 bunch (12 1/2 oz/350 g) English spinach leaves

1 Lebanese (short) cucumber

2 stalks celery

1 cup (9 fl oz/250 ml) coconut water

1/2 cup (4 fl oz/125 ml) almond milk

Pulse all the ingredients in a blender until smooth.

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CUMIN DIGESTIVE AID (JEERA VELLAM)

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SERVES 4

Jeera is Hindi for “cumin” and vellam in this context means “water.” Cumin is a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.

1 cup (9 fl oz/250 ml) filtered water

1 heaping teaspoon cumin seeds

1 inch (2.5 cm) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to a boil. Reduce the heat and simmer for 2 minutes.

Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

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MORNING ELIXIR

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SERVES 2

Enjoy this cleansing beverage first thing in the morning to kick-start your metabolism, detoxify your liver, alkalize your body and quash inflammation. It will give your gut a beautiful foundation for all the restorative recipes you’ll be taking in each day.

2 tablespoons (40 ml) apple cider vinegar

2 tablespoons (40 ml) lemon juice

2 cloves garlic, crushed

2 inch (5 cm) piece of ginger, peeled and grated

pinch of cayenne pepper (optional)

2 cups (17 fl oz/500 ml) filtered water

liquid stevia or stevia powder, to taste

Put the apple cider vinegar, lemon juice, garlic, ginger and cayenne pepper in a teapot. Bring the filtered water to a boil, then add to the teapot and infuse for a few minutes.

Add stevia to taste, strain into two glasses and enjoy immediately.

NOTE: This can also be made in bulk, strained into a glass bottle or jug and kept in the fridge. Drink it cold or reheat it in a saucepan over medium heat.

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BERRY BURST SMOOTHIE

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SERVES 2

This is such a delight to enjoy for breakfast or as an afternoon snack to power you through until dinner. Its bright-pink hue is aesthetically pleasing, and the smoothie itself provides your gut with powerful antioxidants that will target inflammation and free radicals.

1 1/2 cups (13 fl oz/375 ml) almond milk

1/2 cup (4 fl oz/125 ml) additive-free coconut milk

1/2 cup (2 1/2 oz/70 g) fresh or frozen mixed berries

1 tablespoon (16 g) nut butter (optional)

1 tablespoon (20 ml) lemon juice

1/4 teaspoon liquid stevia or stevia powder

Pulse all the ingredients in a blender until smooth.

PURPLE POWER SMOOTHIE

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SERVES 2

Purple foods provide royal health benefits thanks to their rich concentration of healthy antioxidants and vital flavonoids such as anthocyanins. Their concentrations in these foods, say researchers, aid the positive modulation of gut bacterial populations.

1 Lebanese (short) cucumber

1/4 small purple cabbage

1/2 cup (2 3/4 oz/80 g) frozen blueberries

1/2 cup (1 oz/25 g) English spinach leaves

1 tablespoon (16 g) nut butter

1 1/2 cups (13 fl oz/375 ml) almond milk

Pulse all the ingredients in a blender until smooth.

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AVOCADO LASSI

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SERVES 1

Refreshing and cooling, this is a lovely blend to enjoy if you’re suffering any noticeable gut discomfort. It will feel as light as a feather in your tummy and is deeply nourishing and filling.

1 small ripe avocado, pitted and peeled

1 cup (4 3/4 oz/135 g) ice cubes or crushed ice

1/4 cup (2 fl oz/60 ml) coconut water

1/4 cup (2 fl oz/60 ml) additive-free coconut milk, plus extra if required

liquid stevia or stevia powder, to taste

Put all the ingredients in a blender. Pulse to break up the ice, then blend until smooth. If the mixture is too thick, add a little more coconut milk.

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ZESTED GINGER BEER

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SERVES 1

Why reach for a can of fizzy drink overflowing with refined sugar and artificial colors when simple and delicious drinks like this one will energize your system? The ginger in this sparkling elixir will beat gut inflammation and soothe nausea.

1 teaspoon grated ginger

1 1/2 tablespoons (30 ml) each of freshly squeezed lime and lemon juice

10 drops liquid stevia

1 cup (9 fl oz/250 ml) sparkling mineral water

1 teaspoon grated lime zest

ice and lime slices, to serve

Put the ginger, juice, stevia, mineral water and zest in a glass jar with an airtight screw-top lid. Screw the lid on tightly then shake gently.

Pour over ice and garnish with lime slices.

NOTE: You can strain the ginger beer to remove the ginger pieces before drinking if you prefer.

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OVERNIGHT EDIBLE SMOOTHIE

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SERVES 1

Just as you may prepare a Bircher muesli overnight, this smoothie benefits from the same early preparation, leaving you with a deeper complexity of flavors, as they mingle while you’re sleeping. If you lead a busy lifestyle, this is such a wonderful way to ensure a power-packed breakfast every morning.

1/2 cup (4 fl oz/125 ml) almond milk

1/2 cup (4 fl oz/125 ml) additive-free coconut milk

1/2 cup (2 1/2 oz/70 g) frozen mixed berries

1 tablespoon (20 ml) lime juice

1 tablespoon (16 g) almond butter

1 teaspoon alcohol-free vanilla extract

grated zest of 1 small lime

pinch of stevia powder (optional)

Combine all the ingredients in a glass jar or bowl and refrigerate overnight.

In the morning, pour into a blender and blend until smooth.

NOTE: If you don’t have almond butter, substitute 1 tablespoon (5 g) raw almonds, remembering to blend well.

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ELECTROLYTE BALANCER

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SERVES 1

Enjoy this electrolyte-balancing drink twice a day (preferably upon rising and/or before meals) to help keep your body functioning well and stay hydrated.

juice of 1/2 lemon

1 cup (9 fl oz/250 ml) warm filtered water

1 teaspoon Celtic sea salt

Combine all the ingredients and stir to dissolve the salt.

LEE’S GREEN JUICE

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SERVES 1

My green juice has all the greens your body is shouting out for in an easy-to-prepare and well-balanced hit. This is a wonderful way to increase your energy first thing in the morning, thanks to its richness in circulation-boosting and blood-oxygenating chlorophyll.

1 bunch (12 oz/350 g) spinach

1 handful of mint

1 handful of flat-leaf (Italian) parsley

1 tablespoon (20 ml) lemon juice

1 Lebanese (short) cucumber, halved lengthwise

a few lettuce leaves

4 stalks celery

3/4—1 1/4 inch (2–3 cm) piece of ginger, peeled

6 ice cubes

With the motor running, feed all the ingredients except the ice cubes into a juicer one at a time.

Pour into a glass over the ice cubes and sip slowly to enjoy the juice’s myriad benefits.

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L–R: Egg Milk; Cashew Milk

CASHEW MILK

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MAKES 2 1/4 CUPS (l9 1/4 FL OZ/560 ML)

Cashews are a wonderfully creamy dairy alternative and provide a good serving of minerals including copper, phosphorus, manganese, magnesium and zinc. Use cashew milk instead of dairy in teas, smoothies, mashes and soups. To pre-soak nuts, leave them in a bowl of filtered water for 2–3 hours.

3 cups (26 fl oz/750 ml) filtered water, boiled then cooled slightly

1 cup (5 1/2 oz/155 g) natural cashews, pre-soaked (see above) and drained

1/4 teaspoon alcohol-free vanilla extract

liquid stevia or stevia powder, to taste

Process the water, cashews and vanilla in a blender until smooth. Strain through a fine sieve, reserving the cashew pulp to use again (see below). Sweeten the cashew milk with stevia to taste, then pour into an airtight sterilised container and keep refrigerated for 4–5 days.

NOTE: You can make more cashew milk by adding the cashew pulp to the blender with more water (this can be done up to three times). The cashew pulp will keep in a sealed container in the fridge for up to 3 days.

EGG MILK

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MAKES 4 CUPS (35 FL OZ/1 L)

This vitamin- and mineral-rich drink (pictured here) will really fast-track gut healing. For a deliciously warming chai version add 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg and 1/3 teaspoon ground cardamom.

3 organic eggs

4 cups (25 fl oz/l L) warm or cold filtered water

1/4 teaspoon alcohol-free vanilla extract

4 drops stevia (optional), or to taste

Beat the eggs in a blender at low speed, gradually adding the water. Add the vanilla and stevia, then pour into an airtight sterilized container and keep refrigerated for up to 3 days.

ALMOND MILK

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MAKES 2 1/4 CUPS (l9 1/4 FL OZ/560 ML)

Several varieties of almond milk can be found lining the shelves of your local supermarket. Unfortunately, many of these contain additives and yeast-feeding sugars. Making this recipe at home will ensure fresh-tasting milk that won’t destroy your friendly gut flora.

3 cups (26 fl oz/750 ml) filtered water, boiled then cooled slightly

1 cup (5 3/4 oz/160 g) blanched almonds, pre-soaked (see here) and drained

1/4 teaspoon alcohol-free vanilla extract

liquid stevia or stevia powder, to taste

Pulse the water, almonds and vanilla in a blender until smooth. Strain through a fine sieve, reserving the almond pulp to use again (see below). Sweeten the almond milk with stevia to taste, then pour into an airtight sterilized container and keep refrigerated for 4–5 days.

NOTE: You can make more almond milk by adding the almond pulp to the blender with more water (this can be done up to three times). The almond pulp will keep in a sealed container in the fridge for up to 3 days.

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COCONUT KEFIR

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SERVES 2

This cultured drink is laden with microbes that will help to restore your inner ecology after the elemental phase (phase one). With a wonderfully tart taste and lightly fizzy texture, this is the perfect tonic to be served cold and sipped throughout the day.

You’ll need a sterilized glass jar, a blender, a strainer, a square of cheesecloth, an elastic band and a wooden spoon. Avoid using metal implements and store in glass.

1 1/2 cups (13 fl oz/375 ml) coconut water or 1 young coconut, at room temperature

2 dairy-free probiotic capsules or 1 teaspoon dairy-free probiotic powder

liquid stevia or stevia powder, to taste (optional)

If using a young coconut, open and strain the water into the sterilized glass jar; if not, pour the coconut water straight into the glass jar. Add the contents of the probiotic capsules, or the probiotic powder, and stir with a wooden spoon. Cover the jar with the cheesecloth and secure with the elastic band, then place in a cool, dry, dark place for 1–2 days. It will be ready when the liquid turns from clear to cloudy white and there’s no remaining sweetness.

Once it is ready, add stevia to taste, if using, and transfer to the fridge, where it will keep for up to 2 weeks.

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