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TRANSCRIPT
10 ANTI-AGING
RECIPES
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CONTENTSINTRODUCTION 3
01 Why aging is inevitable 3
02 Factors that influence the aging process 4
03 How to prevent accelerated aging 5
04 How to delay aging 6
05 Anti-aging superfoods 6
RECIPES 10
01 ACAI-BREAKFAST 11
02 DRIED FRUIT PORRIDGE 12
03 GREEN SPIRULINA BOWL 13
04 CHIA MARIA 14
05 SOUR QUINOA 15
06 SMOOTHIE BOWL WITH SUPERFOODIES BROWN
GRANOLA 16
07 SMOOTHIE BOWL WITH SUPERFOODIES
RED GRANOLA 16
08 CHIA MAMA MIA! 17
09 RASPBERRY SMOOTHIE 17
10 ACAI COURGETTE SMOOTHIE 18
11 NICE AND SPICY SMOOTHIE! 19
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INTRODUCTION
And, although older people generally report feeling much happier and more satisfied with their life than when they were young, most would still prefer to look younger. Unfortunately, the signs of aging, such as wrinkles, sagging skin and age spots, as well as physical discomfort and ailments, are inevitable. However, you can help to slow down the aging process, in order that you look and feel, young, healthy and energetic for longer.
In this e-book you’ll learn about the causes of aging, the factors that influence the aging process and how you can actively delay its onset. You’ll also discover 10 delicious recipes packed with nutrients that not only help to slow down the aging process; they also steer you towards a fitter body and mind, and ultimately your best health ever!
Do you take it as a compliment when someone
mistakes you for being a lot younger than you really
are? You’re certainly not the only one! Because
that youthful appearance positively radiates
health and vitality.
WHY AGINGIS INEVITABLE
Aging is an accumulation of physical, mental and social changes that occur during our life
span. Although aging is often associated with knowledge, wisdom and experience, it also
leads to decay. Biologically speaking, the human body can only optimally recover and re-
new itself up until a certain age (usually somewhere between 20 and 35 years). After this
point, physical aging begins. Physical aging is characterised by a number of unwelcome
developments, including wrinkled skin, impaired vision, muscle stiffness, a reduced ability
to cope with stress and an increased risk of disease. Initially, these irreversible changes
are relatively harmless, however, they progressively worsen over time until, eventually,
we die.
We’re genetically programmed to age. So, no matter how much we'd like to, and despite
all of the medical knowledge that mankind has at its disposal, none of us can escape the
aging process. In humans and animals, cell aging is caused by the shortening of telomeres -
single-stranded DNA that’s located at the end of chromosomes. With every cell division,
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this DNA is duplicated and the telomeres shorten. Eventually they’re too short to divide
and the cells die. The original length of your telomeres is genetic. Some of us are born
with longer telomeres than others. The speed at which cells divide also varies per indivi-
dual. So whilst the length of your telomeres largely determines how long you’ll live, the
rate at which they shorten also plays a significant role in aging.
FACTORS THAT INFLUENCE THE AGING PROCESS
As you’ve read in the previous chapter, you cannot influence the length of your telomeres.
However, you can have some effect on the rate at which they shorten.
Key factors that speed up the shortening of telomeres and thus accelerate aging are:
• An unhealthy lifestyle. Unhealthy habits, such as smoking, taking drugs, immoderate
alcohol consumption, excessive sunbathing, intensive exercise, an unhealthy and
unvaried diet, exposure to chemicals and radiation, elevated blood sugar levels and
obesity, lead to oxidative stress within the body. Oxidative stress means that your body
doesn’t haven’t enough antioxidants to effectively combat free radicals. Free radicals
cause damage to tissue and organs, which leads to a shortening of your telomeres and
accelerated aging as a result.
• Infections. Scientists agree that infections demonstrably speed up the aging process.
During an infection, bodily tissue is attacked by pathogenic micro-organisms. These
micro-organisms include viruses, bacteria, parasites and fungi, which multiply once
inside the body. Your immune system responds by expelling these ‘foreign invaders’
from the body. Unfortunately, this ingenious mechanism also causes oxidative
stress, which accelerates the aging process. It’s great that your immune system is
able to do its job and protect your body from disease, however, infections (such as
chronic gingivitis or candida infections) that are left untreated for too long can cause
irreparable damage. Indeed, your body is then constantly at war with free radicals and
the resulting oxidative stress increases your risk of serious illness, such as cancer and
cardiovascular disease (Gavazzi & Krause, 2002).
• Sugar rich foods. Sugars play a significant role in the acceleration of aging. In fact,
whenever you eat sugar, a stream of chemical reactions causes it to bind to proteins
that eventually become damaged beyond repair. This causes inflammation. And
inflammation triggers your body’s immune system, leading to infections and oxidative
stress, which ultimately accelerates the aging process (Wells-Knecht et al., 1995).
• Stress. Stress doesn’t just feel unpleasant; it also causes accelerated aging. Indeed,
researchers at the University of California have demonstrated that chronic stress
can greatly speed up the shortening of telomeres (Nelson et al., 2011). During times
of stress inflammatory reactions occur and the body manufactures cortisol. Both
increase oxidative stress and speed up the aging process (Flohe et al, 1995).
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HOW TO PREVENT ACCELERATED AGING
In the previous chapter you read how an unhealthy lifestyle, infections, a sugar-rich diet
and stress all trigger oxidative stress within the body. And, that oxidative stress speeds
up the shortening of your telomeres, thus accelerating the aging process.
If you wish to slow down the aging process, you’ll therefore need to minimise the
factors that accelerate aging in the first place:
• Choose for a healthy lifestyle: Stop smoking, avoid taking medication that isn’t strictly
necessary (such as painkillers, sleeping pills, birth control pills, etc.) or use a healthy
alternative instead, avoid or minimise alcohol, refrain from excessive sunbathing,
avoid exercising too intensively, enjoy a healthy and varied diet, prevent exposure to
chemicals and radiation, and maintain a healthy body weight.
• Prevent infection. A strong and healthy immune system is the best way to prevent
infection. So, consume a healthy and varied diet, exercise regularly, get plenty of rest
and try to avoid stress. Of course, infections can’t always be prevented - if you are
suffering from one (even chronic gingivitis or a candida infection), then make sure that
you tackle it as soon as possible.
• Avoid sugary foods. Sugar doesn’t only make you fat; it also ages you. Avoid processed
foods, as these contain hidden sugars, and opt for acidic fruits (such as oranges,
grapefruits, tangerines, kiwi) that are low in natural sugars. If you suffer from a
genuine sweet tooth, then switch to natural sweeteners that contain little or no sugar,
such as stevia (completely sugar-free), lucuma powder and mesquite powder. Artificial
sweeteners are not a healthy sugar substitute. In fact, they contain harmful chemicals
that 'fool' the body and thus have the same effect as ordinary sugar (Hudson et al,
2002).
• Prevent stress. Whilst you can’t always prevent stress completely, you can do
your best to avoid the factors that trigger it. And, although it might not tackle the
underlying cause, healthy eating, regular exercise and adequate sleep can all help to
reduce your stress levels. Take a closer look at certain patterns in your daily life and, if
you’re unable to avoid stress altogether, then educate yourself on the actions you can
take to minimise it (Flohé et al, 1995).
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HOW TO DELAY AGING
As well as avoiding the factors that trigger oxidative stress, you can actively reduce
oxidative stress within the body, with the help of antioxidants.
Simply put, antioxidants are molecules that help to inhibit the oxidation of other molecules.
They halt the domino effect of free radicals and thus prevent them from attacking your
body. Although your body naturally manufactures antioxidant enzymes, this production
gradually decreases as you get older. Fortunately, you can additionally obtain antioxidants
from your food. That’s why it’s so important to start consuming plenty of antioxidant-rich
foods from a young age.
There are lots of different types of antioxidants and their effect is dependent on a
number of factors. So, it’s important that you obtain as many antioxidants from as
many different food sources as possible. You can do this by:
• Regularly consuming a variety of (preferably organic) raw vegetables.
• Enjoying a fresh smoothie or juice that contains plenty of raw vegetables and acidic
fruit on a daily basis.
• Adding a few antioxidant-rich superfoods to your diet. It’s better to eat smaller
amounts of three antioxidant-rich superfoods than a larger amount of only one.
ANTI-AGING SUPERFOODS
Superfoods that are rich in antioxidants and thus help to delay aging are:
Açai powder: made from acai berries that grow on the Euterpe oleracea - a palm tree
found in Central and South America. Acai powder is not only rich in antioxidants (Schauss
et al., 2006), it also contains polyphenols which have anti-inflammatory and anti-cancer
properties (Del Pozo-Insfran et al., 2006), as well as various amino acids that strengthen
the immune system and detoxify the body (Holderness et al., 2011). Stir acai berry powder
into smoothies and juices or sprinkle over fruit salads and desserts.
Goji berries: grow on the Wolfberry (Lycium Barbarum) - a shrub that belongs to the
nightshade family, is native to the Himalayas, and now grows in many other parts of
the world. Goji berries are rich in powerful antioxidants that boost the immune system,
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lower cholesterol levels, help to prevent premature aging and reduce the risk of cancer
and cardiovascular disease (e.g. Knight, 2000). Enjoy them as a snack or add to a variety of
different drinks and dishes (i.e. smoothies, juices and trail mix), just like other dried fruits.
Goji berries can also be used to prepare a delicious cup of tea.
Chia seeds: derived from the Salvia hispanica - a Mexican mint plant belonging to the
Lamiaceae family. Chia seeds are rich in omega 3 fatty acids, which strengthen the
immune system, inhibit inflammation and cancer, lower cholesterol and blood pressure,
help to prevent heart disease and reduce the risk of neurological diseases (Ruxton et al.,
2004). In addition, chia seeds contain a variety of vitamins, minerals, and antioxidants
that are extremely important for a healthy metabolism and can help to neutralise the
harmful effect of free radicals, which prevents aging and boosts immunity (Graf & Eaton,
1990). Chia seeds can be sprinkled over salads, mixed into peanut butter, nut spreads,
muesli, cereals, sauces and soups, or stirred into smoothies and shakes. When soaked in
water (+/- 150 ml per 15 grams) chia seeds form a gel-like substance that makes an ideal
base for desserts, hamburgers and biscuits, and can be used to thicken tea. For optimal
health results, grind your chia seeds prior to use.
Inca berries: grow on the Physalis peruviana – a small shrub that’s native to high
altitude, tropical regions of Peru, Ecuador and Colombia. Inca Berries contain pectin, a
heteropolysaccharide that’s gradually absorbed into the bloodstream, regulates blood
sugar levels, balances cholesterol levels and strengthens the immune system (Pinto et
al., 2009). They’re also a source of bioflavonoids (vitamin P), which support the blood
vessels, boast anti-inflammatory properties and can help to increase the absorption of
vitamin C (Wu et al., 2006; Franco et al., 2007). Incan berries can be enjoyed just as they
are or combined with nuts, goji berries, camu camu berries and other dried fruits. They
also make a delicious dessert topping and an irresistible ingredient in raw chocolate,
cakes, biscuits and other sweet treats.
Sunflower seeds: are the seeds of the sunflower plant, Helianthus annuus. They contain
a wealth of vitamins, minerals and other nutrients that help to delay the aging process,
such as B-vitamins, vitamin E, magnesium, manganese, phosphorus, iron and zinc. Enjoy
sunflower seeds as a snack between meals, add to trail mix or use as an additional
ingredient in a variety of treats, such as biscuits.
Coconut oil: made from coconuts that grow on the coconut tree – a primeval plant
that’s a distant relative of the grass species. Coconut oil contains lauric acid, a fatty
acid that supports the intestinal flora and helps to protect against infections, bacteria,
viruses, fungi, and microbes (Ogbolu et al, 2009). Coconut oil additionally restores the
skin’s natural fat content at a cellular level, thus helping skin remain younger looking
for longer (Agero et al., 2004). Use coconut oil as a healthy substitute for cooking oil
(for stir-frying, frying and roasting), as a delicious alternative to butter, or as tempting
ingredient in homemade raw chocolates. It can also be applied directly to skin as a gentle
and exceptionally moisturising body lotion or used as an aromatic ingredient in massage
oils.
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Spirulina powder: a superfood food made from freshwater algae (especially Arthrospira
platensis and Arthrospira maxima), which has been harnessed by a variety of different
cultures, such as the Aztecs, for thousands of years. Spirulina is extremely rich in
chlorophyll, a natural cleansing substance and antioxidant that helps to cleanse the
bowels and the blood, enables the body to absorb oxygen more efficiently and helps to
expel toxins, such as pesticides and fungi. Chlorophyll additionally contains magnesium,
which stimulates the brain and nervous system, and prevents the storage of toxic
substances in the central nervous system (Ferruzzi & Blakeslee, 2007). Spirulina is also
a source of phycocyanin, a powerful anti-inflammatory antioxidant that strengthens
the immune system, stimulates the manufacture and recovery of bone marrow stem
cells, can help to prevent cancer, detoxifies, regulates blood sugar levels and mimics
erythropoietin (EPO) within the body (Park et al., 2008). Lastly, spirulina contains
superoxide dismutase (SOD), enzymes that catalyse the dismutation of superoxide (O2-) in
oxygen and hydrogen peroxide and are thus considered major health enhancing enzymes
and antioxidants (Lumsden & Hall, 1974). Stir spirulina powder directly into your favourite
drinks, liquid foods and raw snacks.
Bee pollen: is made from the millions of microscopic pollen grains that bees collect,
return to the hive and subsequently bind with nectar to form bee pollen. Bee pollen is
extremely rich in antioxidants, which are essential in fighting free radicals within the
body and thus help to reduce the risk of infections and cancer (Leja et al., 2007). It also
contains the immune system-stimulating substances, RNA (ribonucleic acid) and DNA
(deoxyribonucleic acid), which promote the growth, regeneration, and repair of cells
(Campos et al., 1997). Bee pollen additionally enhances mental capacity (clarity, cognitive
memory and concentration) and boosts energy and stamina (Campos et al., 1997). Enjoy
bee pollen neat or still into cold drinks, breakfast dishes, salads and desserts.
Raw cacao powder: is made from the cacao bean - the key ingredient in chocolate.
Raw cacao is rich in antioxidants, which boost the immune system, lower cholesterol
levels, help to prevent premature aging, and reduce the risk of cancer and cardiovascular
disease (e.g. Knight, 2000). It also contains an extremely high concentration of PEA
(phenylethylamine), the so-called "love drug" that increases libido, boosts energy,
enhances alertness and improves concentration. In addition, raw cacao is a valuable
source of magnesium, which provides welcome energy. Stir raw cacao powder into
smoothies, nut milks and juices, or use to prepare delicious chocolate flavoured desserts
and homemade chocolates.
Hemp seeds: come from the Cannabis sativa - one of the oldest medicinal plants in the
world that belongs to the mulberry family. Hemp seeds contain all essential amino acids,
as well as a generous amount of enzymes and antioxidants, including vitamin E and
lecithin, both of which are important for healthy brain chemistry. Lecithin also supports
healthy liver function and promotes the natural cleansing of the body (Benhaim, 2000).
Hemp seeds additionally contain the anti-inflammatory fatty acid, gamma-linolenic acid
(GLA), and boast anti-cancer properties (Naidu et al., 1992). Stir hemp seeds directly into
smoothies, nut milks, soups and salads, or grind into a flour that can be used to prepare
delicious gluten-free cakes, breads and hemp milk.
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Quinoa: is derived from the Chenopodium – a flowering plant that belongs to the
Amaranthaceae family. It’s often referred to as a ‘pseudo grain’ because it’s not a cereal,
doesn’t belong to the grass family (like other grains, such as wheat) and is entirely gluten-
free. Quinoa contains almost every protein and essential amino acid (including lysine),
which help to strengthen the immune system and detoxify the body (Holderness et al.,
2011). It also contains superoxide dismutase, enzymes that catalyse the dismutation of
superoxide (O2-) in oxygen and hydrogen peroxide and are thus considered major health
enhancing enzymes and antioxidants (Lumsden & Hall, 1974). Prepare quinoa by cooking
the seeds in boiling water, in exactly the same way as you would rice. As they absorb a
significant amount of water, the results are comparable to risotto. Alternatively, you can
toast, ferment or stir quinoa seeds into soups and broths.
Maca powder: is made from the roots of the Lepidiumyenii - a root vegetable that
belongs to the finial family and is native to Peru. Maca is known as an adaptogen. This
means that it has a balancing and regulatory effect within the body (e.g. hormone levels
and blood sugar levels), which can help to prevent infections (Ley, 2003). It also contains
glucosinolates, which are created from amino acids and boast anti-cancer properties (Keck
& Finley, 2004). In addition, maca strengthens the immune system (Valerio & Gonzales,
2005) and helps to reduce stress (Gonzales et al., 2007). Stir maca into smoothies, nut
milks and juices. Maca is particularly delicious when combined with raw cacao.
Linseeds: are the seeds of the Linum Usitatissimum – a food and fibre crop that’s a
member of the Linaceae family. Linseeds are extremely rich in omega 3 fatty acids, which
boost the immune system, inhibit inflammation and cancer, lower cholesterol and blood
pressure, help to prevent heart disease and reduce the risk of neurological diseases
(Ruxton et al., 2004). They’re also a valuable source of amino acids and in particular,
arginine, which has a powerful effect on immune system function. Stir linseeds liberally
into a variety of drinks and dishes, sprinkle over salads or use as an additional ingredient
in snacks and treats, such as biscuits.
RECIPES
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Ingredients• 1 large ripe banana
• 70 grams frozen blueberries
• 5 tbsp. orange juice
• 1 tbsp. acai powder
PreparationPop all of the ingredients into your blender and blitz
until nice and creamy. Serve with a topping of your
choice, such as Brazil nuts, desiccated coconut, goji
berries, bee pollen or cacao nibs, and enjoy!
ACAI-BREAKFAST01
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02 DRIED FRUIT PORRIDGE
IngredientsFor the coconut milk: • 180 ml hot water and 2 table-
spoons of desiccated coconut
(blended into a ‘milk’)
• 1/2 cup (125 ml) oatmeal
• A pinch of fresh vanilla
• 1 tbsp. chia seeds
• 1 tbsp. goji berries
• 1 tbsp. Inca berries (cut into pieces)
• 1 dried fig (cut into pieces)
• 1 tbsp. sunflower seeds
• 4 chopped Brazil nuts
• 1 tbsp. maple syrup
• 1/2 tbsp. coconut oil
PreparationPop the oatmeal into a large bowl, add in the warm
coconut milk, coconut oil and vanilla, and then
thoroughly mix. Top with the remaining ingredients
before serving.
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GREEN SPIRULINA BOWL
03
Ingredients• 1 frozen banana (in pieces)
• A generous handful of chard
• 1/2 avocado
• 250 ml rice milk
• A piece of courgette
Topping• Bee pollen
• Your choice of red berries
• Banana slices
• Spirulina powder
PreparationPuree all of the ingredients and pour into a bowl.
Top with bee pollen, red berries, banana slices,
spirulina powder and enjoy.
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CHIA MARIA04
Ingredients• 40 ml chia seeds
• A small handful of blackberries
• A small handful of raspberries
• 2 tbsp. desiccated coconut
• 1/2 tbsp. raw cacao powder
• Optional: fresh mint
PreparationPlace the chia seeds into a bowl (research indicates
that the nutritional value of seeds increases if you
grind them before use), together with the raw cacao
powder. Pour in 1/2 cup of lukewarm water, stir
thoroughly and leave to stand for 5 minutes, before
stirring thoroughly once more. If the porridge is too
thick, add in a little more lukewarm water and stir
thoroughly. Finally, top with the remaining ingredients
and enjoy!
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SOUR QUINOA 05
Ingredients • 1/4 cup quinoa (60ml)
• 1 small handful of seedless black
grapes
• 1 small handful of red berries
• 2 tbsp. Inca berries
• 1 tbsp. hemp seeds
• 1 tbsp. desiccated coconut
• 1 tbsp. coconut oil
• A pinch of cinnamon
PreparationFirst soak the quinoa overnight. Next morning, rinse
thoroughly in order to remove the bitter outer layer.
Pop the quinoa into a pan of fresh water and bring
to the boil over a medium heat. The quinoa is ready
as soon as it starts to split open and is nice and soft.
Next drain any remaining water and gently spoon the
quinoa into a bowl. Immediately stir in the coconut oil
(so that it melts), mix in the remaining ingredients and
enjoy!
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SMOOTHIE BOWL WITH SUPERFOODIES BROWN GRANOLA
06
Ingredients• 1 freshly squeezed orange
• 1/2 an avocado
• 1 small cup of red berries
• 1 cup of unsweetened almond milk
• 1 tbsp. raw cacao powder
Toppings• 1 small handful of Superfoodies
Brown Granola Cacao Nibs &
Maca
• Desiccated coconut
• Chia seeds
• Fresh red berries
• 1 sliced banana
PreparationPlace the freshly squeezed orange, avocado, red
berries, unsweetened almond milk and raw cacao
powder into your blender and process until smooth.
Pour into a bowl, top with red berries, banana, desic-
cated coconut, chia seeds and Superfoodies Granola,
and enjoy.
SMOOTHIE BOWL WITH SUPERFOODIES RED GRANOLA
07
Ingredients• 1 banana
• 1 small handful of kale
• 1 cup of unsweetened almond milk
Toppings• 1 small handful of Superfoodies
Red Granola Goji & Acai
• Desiccated coconut
• Goji berries
PreparationPlace the banana, kale and unsweetened almond milk
into your blender and process until smooth. Pour into
a bowl, top with Superfoodies Granola and desiccated
coconut, and enjoy.
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CHIA MAMA MIA!08Ingredients• 40 grams chia seeds
• 3 tbsp. pomegranate seeds
• 2 tbsp. oats
• 1 tbsp. soaked mulberries
• 1 tbsp. soaked goji berries
Ingredients for the milk• 250 ml warm water
• 2 pitted dates
• 2 tbsp. cashew nuts
• 2 tbsp. hemp seeds
• Spice mix: 1 tbsp. ground
cinnamon, 1/4 tsp. ginger, 1/4 tsp.
nutmeg and 1/4 tsp. clove
PreparationFirst blend all of the milk ingredients together.
Next, stir in the chia seeds and leave to swell for
10 minutes. Stir occasionally. Finally mix in the
pomegranate seeds, oats, goji berries and mulberries
before serving.
RASPBERRY SMOOTHIE09
Ingredients• 200 ml almond milk
• 100 grams raspberries
• 1/2 avocado
• A handful of lettuce (or other
leafy green vegetables)
• A small handful of mint leaves
• Chia seeds, hemp seeds or
linseeds
PreparationPop all of the ingredients into your
blender and blitz until nice and
creamy.
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ACAI COURGETTE SMOOTHIE
10
Ingredients • 70 grams frozen blueberries
• 30 grams peeled courgette
• 5 tbsp. orange juice
• 1/2 ripe banana
• 1 tbsp. acai powder
PreparationPop all of the ingredients into your blender and blitz
until nice and creamy. Top with your choice of berries,
oats, desiccated coconut, mulberries, raisins, chopped
Brazil nuts and enjoy.
• 19 •
NICE AND SPICY SMOOTHIE!
11
Ingredients• 375 ml warm green tea
• 130 grams mango
• 3 tbsp. shelled hemp seeds
• 2 tbsp. of goji berries
• 2 tbsp. lemon juice
• 1 tbsp. chia seeds
• A pinch of cayenne pepper
• A pinch of turmeric
PreparationPop all of the ingredients into your
blender and blitz until nice and
creamy.