Making your own smoothies and flapjacks

These days, runners and sprinters are always looking for new food inspirations which can assist with increasing their endurance and also satisfy their taste buds. The latest crazes include the likes of ‘super smoothies’ and delicious flapjacks. Lucky for you we have a guide to making some of the most delicious flavoured smoothies and flapjacks around.

The key to making these smoothies is simple – Place all the ingredients in a smoothie blender and blend it until it’s smooth. Here are some of the ingredients you need to create some of these delicious smoothies –

Avocado and Cacao Antioxidant Boost Avocado and Apple
• ½ avocado

• 250 ml coconut milk

• 150 to 200ml coconut water

• 1 tbsp flax seeds (linseeds)

• 1/2 tsp cinnamon

• 1 level tbsp cacao powder

• 2 dates

• handful frozen berries

• 1 small or half large raw beetroot

• large handful of cherries (fresh or frozen)

• 2cm piece of ginger (if organic don’t peel)

• ½ tsp turmeric or 2cm root chopped

• 2 dessertspoons shelled hemp seeds

• 200 – 250 ml coconut water  • water for desired consistency

• for post workout add ½ or small banana

• 1 apple, sliced

• ½ avocado

• 1 level tsp cinnamon

• 8 almonds

• large handful spinach

• 3 chunks frozen pineapple

• 15 g whey powder • 200- 250 ml coconut milk

• water for desired consistency


Banana Chocolate Shake Refreshing Restorative
• 1 banana (fresh or frozen in chunks)

• 250 ml coconut milk

• 1 heaped tsp raw cacao                                                                                                                                                                                   • Handful of kale/spinach leaves

• Handful frozen berries

• 15 g whey protein powder

• 1 tsp maca (optional)

• dollop natural yoghurt

• water for desired consistency

• handful spinach or kale

• ¼ cucumber

• 4 or 5 chunks frozen pineapple

• juice of one lime

• 6-8 mint leaves

• 2 heaped dessertspoons sunflower seeds

• mixture of coconut water and water

The coconut milk in these smoothies provides electrolytes which in turn provide effective hydration. It’s also full of medium chain fatty acids which provide efficient fuel for the body.

Flapjacks can also help give your body a boost and also act as a nutritious tasty treat. To make yourself some delicious apple flapjacks follow the instructions below –


3 dessert apples

• 400ml 100% pressed apple juice

• 1 tablespoon ground cinnamon or to taste

• 2cm piece fresh root ginger, grated

• 250g whole rolled oats

• 200g sunflower/pumpkin seeds

• 160g raisins

• a couple of dessertspoons dessicated coconut (optional)

Slice and core the apple, but leave the skin on for a good source of pectin. Place the apples in a pan with the juice and bring to the boil. Reduce the heat and simmer uncovered and stirring occasionally, for 25 to 30 minutes until the liquid is absorbed. Puree in a food processor or with a hand-held mixer.

Meanwhile heat the oven to 180 C / Gas 4. Line the base of a 22cm cake tin with baking paper. Or use an unlined, ungreased, Pyrex or ceramic square casserole dish. They don’t stick and burn to this.

Stir the grated ginger, cinnamon, oats, sunflower seeds and raisins into the apple puree and mix well, then tip it into the tin and spread out evenly.

Bake for 30 to 35 minutes until firm and golden brown. Cool slightly, cut into wedges then leave the flapjacks to cool completely in the tin.

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