Well Women Guide to Healthy Drinks to Boost your Immune System

Here is a list of recipes for smoothies, juices, infusions and even soups that are healthy and are great breakfasts, lunches and snacks. Even dinners if you make enough soup!

When making soup, eat it with some organic wholemeal brown bread. They are all high in vitamins, minerals, enzymes and antioxidants, especially for your immune system. Drinking them is a great way to easier digestion and absorption of nutrients.They are made from fruit, vegetables, herbs and leaves or a mixture of all.

These recipes are the easiest way to get your 5 a day, especially if you don’t really enjoy fruit as it is. By juicing it, the taste is better and you can combine lots of flavours. They also stop you getting dehydrated and don’t make you feel lethargic the way tea coffee and fizzy or soda pops do. They are energy boosting and keep you feeling full longer than a packet of crisps.

It would be time saving if you had a blender, and even better if you have a juicer as they separate the juice from the pulp.

Other than that, you only need a chopping board and a knife to cut the foods into more manageable pieces.

It is also a great way to encourage kids to have fruit and my own children love smoothies.

Take a look at the recipes and incorporate them into your diet. You will be glad you did.

Almonds, Apples, Apricots, Asparagus, Avocado, Banana, Barley, Beetroot, Black pepper, Blackberries, Blueberries, Broccoli, Cabbage, Carrot, Celery, Cinnamon, Coconut, Coriander, Cranberries, Cucumber, Fennel, Garlic, Ginger, Grapefruit, Grapes, Horseradish, Kiwi fruit, Leeks, Lemons, Limes, Lentils, Mango, Melon, Mushrooms, Onions, Oranges, Papaya, Parsley, Parsnips, Peaches, Pears, Peppers, Pineapple, Raspberries, Spinach, Strawberries, Sweet Potato, Tofu, Tomatoes, Wheat, Yogurt, Fromage Frais.

Recipes

Ingredients: (UK)150g (US 2/3 cup) papaya, 150g (2/3cup) grapefruit, 150g (2/3 cup) Raspberries ½ a lime. Reserve some Lime slices for decoration.

Nutritional Information Energy 152 kcals – Calcium 110mg – Magnesium 55mg – Zinc 1.1mg – Vitamin A 183mcg – Vitamin C 219mg

Method Scoop out the papaya flesh and juice it with the grapefruit (pith left on) and the raspberries

Squeeze in the lime juice and mix. Decorate with lime slices, add ice cubes and serve.

Pepper Delight

Another great immune system boosting drink for when you are feeling run down. Makes 200ml (UK) 1 cup (US)

Ingredients (UK)100g (US Roughly ½ cup) of each of red pepper, yellow pepper, orange pepper. 1 orange. 1 tablespoon mint leaves.

Nutritional Information Energy 130 kcals – Calcium 91mg – Magnesium 58mg - Zinc 0.4mg – Vitamin C 466mg – Vitamin A 714mcg

Method Juice the peppers and orange together and serve with ice cubes in a long tumbler. Stir in the mint leaves. Wonderful healthy drink.

Ginger Spice

Rich in antioxidants. Encourages toxin elimination.

Ingredients: (UK) 125g (US roughly ½ cup) Carrot, (UK) 250g (US roughly 1 cup) Cantaloupe Melon, 1 lime, 2.5cm (1 inch) cube fresh root ginger chopped. Seeds from 1 cardamom pod.

Nutritional Information: Energy 99kcals – Calcium 86mg – Magnesium 39mg – Zinc 0.2mg – Vitamin C 84mg – Vitamin A 108mcg

Method Juice the carrot, lime, melon and ginger together. Pour over ice cubes and decorate with lime slices and cardamom seeds.

Blackberry Boost

Colourful and full of vitamin c, calcium and magnesium. Makes 250ml (8fl oz) (US 1 Ό cups)

Ingredients (UK)100g (US 1/4cup) fresh or frozen blackberries, Ό of a cantaloupe melon, skin removed, 2 kiwi fruits.

Nutritional Information Energy 112Kcals – Cacium 101mg – Magnesium 58mg – Zinc 0.3mg – Vitamin C 125mg – Vitamin A 271mcg

Method Juice the blackberries with the melon flesh and kiwi. Put the juice in a blender and process with a couple of ice cubes. Pour into a glass and decorate with a cou[ple of blackberries.

Lazy Days

A summer fresh drink, rich in immune boosting zinc, vitamin C and also calcium and protein. You should use a semi or skimmed milk. Makes 400ml (14 fl oz) (US 1 Ύ cups)

Ingredients (UK)150g (US 2/3 cup) frozen summer mixed berries. Keep a few for decoration. 300ml (1/2 pint) (US 1 ½ Cups) Semi or skimmed milk, Few drops Natural Vanilla extract, 1 teaspoon of clear honey (optional)

Nutritional Information Energy 202kcals – Calcium 84mg – Magnesuim 80mg – Zinc 1 mg - -Vitamin C 62mg – Vitamin A 8mcg

Method Place Berries, Milk and honey (if using) in a blender and whiz until thick. Serve straight away decorated with some berries.

Mega Hit

Mango is rich in beta carotene, and the strawberries rich in vitamin C. A quick fix drink of antioxidants for boosting immunity. Makes 400ml (14fl oz) (US 1 Ύ cups)

Ingredients: (UK)125g (US 2/3 cup) Hulled strawberries, 1 small very ripe mango (use some slices or strawberries for decoration), (UK)300ml (US 1 cup) freshly squeezed orange juice (you can use shop bought as long it is freshly squeezed and preferably organic)

Nutritional Information Energy 218 kcals - Calcium 74mg – magnesium 68mg – zinc 0.3mg – Vitamin C 296mg – Vitamin A 461mcg

Method Roughly chop the strawberries and mango flesh. Freeze overnight. Next day, place in a blender with orange juice and whiz until thick. Decorate with mango slices. Add ice if desired. Gorgeous drink.

Mango Dream

Rich creamy smoothie drink packed with calcium for boosting bone strength and blood. Boots immune system too as rich in vitamin A. Makes 350ml (12fl oz) (US 1 ½ cups)

Nutritional Information Energy 99 kcals – Calcium 199mg – Magnesium 20mg – Zinc 0.7mg – Vitamin C 29mg – Vitamin A 234mg

Ingredients ½ a large Mango, (UK) 100ml (US scant ½ cup) natural yoghurt, (UK)100ml (US scant ½ cup) pure mineral water, 1 sprig of mint for decoration.

Method Blend Mango flesh with the yoghurt and water and serve with ice if desired. Decorate with a sprig of mint.

Freshly Carroty

Very refreshing drink and loaded with vitamin C and carotene (Vit A prescursor) Great for boosting immune system and warding off infections. Makes 600ml (1 pint) (US scant 1 ½ cups)

Nutritional Information Energy 80 kcals – calcium 57mg – magnesium 35mg – zinc 0.2mg – Vitamin C 87mg – Vitamin A 1905mcg

Ingredients (UK 250g (8oz) (US 1 Ό cups) Cantaloupe Melon, 250 ml ( US 1 Ό cups) fresh carrot juice (chilled) (UK150ml) (US 2/3 cup) Freshly squeezed orange juice. Juice of 2 limes. Ice cubes.

Method Put the melon into a blender and process for about I minute. Add the carrot juice, orange and lime juices and process until thoroughy mixed. Serve over ice cubes.

Tomato Cooler

Very low calorie cooling tangy drink loaded providing vitamins and minerals, including lycopene. Makes (UK250ml (8floz) (US 1 Ό cups)

Nutritional Information Energy 30 kcals – Calcium 39mg – Magnesium 25 mg – Zinc 0.2mg – Vitamin C 16mg – Vitamin A 53mcg

Ingredients (UK 150ml) (US 2/3 cup) organic tomato juice, Ό cucumber, peeled, 2 tsp freshly squeezed lemon juice, 2 dashes worcestershire sauce, sprinkle sea salt, sprinkle freshly ground black pepper, crushed ice. Some cucumber slices to decorate.

Method Put the ice into a blender and add the tomato juice, cucumber, lemon juice Worcestershire sauce and the seasoning to taste and blend well. Pour into cocktail glasses and decorate with cucumber slices.

Golden Tonic

Cooling drink, refreshing and full of Vitamins C, A and betacarotene. Another booster for the immune system. Makes (UK 475ml 16fl oz) (US roughly 2 1/3 cups)

Nutritional Information Energy 98 kcals – Calcium 45mg – Magnesium 25mg – Zinc 0.5mg – Vitamin C 151mg – Vitamin A 151mcg

Ingredients 1 papaya, peeled, cut into quarters and de seeded. (UK 250ml)

(US 1 Ό cups) freshly squeezed orange juice (can be shop bought, preferably organic) Sparkling mineral water, sprig of mint to decorate, ice cubes.

Method Put the Papaya and orange juice into the blender. Blend for half a minute. Put ice into glasses and top up with sparkling mineral water. Stir and decorate with mint sprig.

Another lovely idea is to make a basic juice using 4 medium apples, equivalent in carrots and a chunk of peeled ginger as a basic juice, then add any combination of the following:

Celery, cucumber, beetroot, black/red grapes, blueberries, strawberriee, pear, peeled kiwi, peeled pineapple, peeled melon, sprigs of watercress mint or parsley. Add ice.

Power Juice

2 carrots, 2 handfuls of srouted beanshoots, 4-6 celery stalks, 1/2 a small beetroot with top removed. Add a small handful of parsley or watercress, a handful of spinach or broccoli, 1 apple, pear or a cooking apple. 1 inch of peeled ginger.

Chop ingredients and juice.

Smoothies

Use probiotic yoghurt to make lovely smoothies:

Try this combination:

Mango, Lime, Yoghurt Strawberry, Banana Yoghurt Blueberry, Raspberries, Yoghurt Melon, Mango, Yoghurt Peach, Strawberries, Yoghurt

Pink Goddess

A wonderful cooling antioxidant drink

Whizz up 1/4 Watermelon with sparkling mineral water and a sprig of mint for a refreshing summer drink. (You would also add a handful of strawberries for a richer combination.

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