the fertility blueprint · green smoothie •1 serve of vanilla protein powder •¾ cup of coconut...

Fertility SmoothiesNutretics Health

TABLE OF CONTENTSBlueberry Smoothie…………………..1

Mango Smoothie……………………….2

Strawberry Smoothie…………………3

Mixed Berry Smoothie……………….4

Chocolate Berry Smoothie………….5

Banana Smoothie……………………….6

Cherry Smoothie………………………..7

Green Smoothie…………………………8

Choc Hazelnut Smoothie…………….9

Caramel Smoothie…………………….10

Passionfruit Smoothie………………11

Tropical Smoothie…………………….12

Banana Chia Smoothie……………..13

Fertility Smoothie……………………..14

Nutella Smoothie………………………15

Mango Cashew Smoothie…………16

Summer Juice……………………………17

Non Dairy Milk Choices…………….18

Tips and tricks…………………………..19

Blueberry Smoothie

• 1 cup of milk (any non dairy option)

• 1 serving of vanilla protein powder

• ½ cup of ice cubes

• ½ cup of frozen blueberries

• 1 tablespoon of LSA or crushed flaxseeds/linseeds

Blend all ingredients in a blender until combined.

Serves 1

1

Mango Smoothie• 1 cup of milk (any non dairy option)



• ½ cup of fresh mango pieces or frozen mango pieces

• Squeeze of lemon



Serves 1

2

Strawberry Smoothie




• ½ cup of fresh or frozen strawberries



Serves 1

3

Mixed Berry Smoothie




• ½ cup of frozen mixed berries



Serves 1

4

Chocolate Berry Smoothie• 1 cup of milk (any non dairy option)


• 1 serving of chocolate protein powder

• ½ cup of frozen mixed berries



Serves 1

5

Banana Smoothie




• ½ banana either fresh or frozen

• 1 teaspoon of LSA or crushed flaxseeds/linseeds


Serves 1

6

Cherry Smoothie

• 1 serve of vanilla protein powder

• 100 ml of coconut water

• ½ cup of frozen cherries

• 1 tablespoon of cocoa powder

• ½ teaspoon of vanilla extract

• 5 grams of coconut flakes

Blend all ingredients in a blender until combined. Top with some extra coconut flakes.

Serves 1

7

Green Smoothie• 1 serve of vanilla protein powder

• ¾ cup of coconut water


• ½ teaspoon of chia seeds

• ½ cup of baby spinach leaves

• ¼ avocado

• ¼ bunch of mint

• 1 teaspoon of almond butter

• ½ medium banana

Add coconut water and chia seeds to blender and stand for 2 minutes. Add the rest of the ingredients and blend until smooth. Pour into a glass and sprinkle with chia seeds.

Serves 1

8

Choc Hazelnut Smoothie


• 2 ice cubes

• 1 tablespoon of cocoa powder

• ½ banana sliced

• 2 pitted dates

• 20 grams of hazelnuts

Place all ingredients in a blender and whizz until creamy.

Serves 1

9

Caramel Smoothie• 1 cup of milk (any non dairy option)


• ½ cup of ice

• 2 Medjool dates, pitted

• 1 teaspoon of chia seeds

• ¼ teaspoon of salt

Place all ingredients (except chia seeds) in a blender and blend until smooth. Then stir through the chia seeds and serve.

Serves 1

10

Passionfruit Smoothie• 1 cup of milk (any non dairy option)



• ½ cup of frozen, fresh or tinned passionfruit



Serves 1

11

Tropical Smoothie• 1 cup of coconut milk



• ¼ cup of fresh or frozen strawberries

• ½ cup of pineapple

• ½ kiwi fruit

• 1 tablespoon of chia seeds

Blend all ingredients in a blender until combined. Stir through the chia seeds.

Serves 1

12

Banana Chia Smoothie• 1 cup of milk (any non dairy option)

• ½ cup of ice-cubes

• 1 medium banana (frozen)

• 1 teaspoon of crunchy natural peanut butter

• ¼ teaspoon of cinnamon

• 1 teaspoon of chia seeds

Pour all ingredients (except ½ a teaspoon of chia seeds) into a blender and blend until smooth. Pour into a glass and top with remaining chia seeds.

Serves 1

13

Fertility Smoothie


• 1 handful of raw spinach (about 1 cup)

• 1 banana, either fresh or frozen

• ¼ cup of blueberries

• 1 tablespoon of crushed flaxseeds or LSA

• 2 ice-cubes

• Dash of cinnamon

Put all ingredients except for the cinnamon in a blender. Blend until smooth and pour into glasses. Sprinkle with cinnamon on top.

Serves 2: One serve for you, one serve for him

14

Nutella Smoothie• 1 serve of vanilla protein powder

• 1 cup milk (any non-dairy)

• 1 frozen banana

• 1 pitted date

• ½ teaspoon of vanilla extract

• 1 tablespoon of raw cacao

• 2 tablespoons of hazelnuts


Serves 1

15

Mango, Cashew Smoothie


• ½ frozen mango

• ¼ cup of cashews

• 250 ml of coconut water


Serves 1

16

Summer Juice• 1 to 2 cups of water

• 2 celery sticks

• 1 carrot, chopped

• ¼ of a beetroot, chopped

• 1 orange, diced

• 1 apple, chopped

• Handful of kale or spinach leaves (optional)

• 1 serve of spirulina or greens powder

• 1 tablespoon of flaxseed oil

Place all ingredients in a Nutri-Bullet and blend.

Serves 1

17

Non Dairy Milk Choices

In the pre-conception period choose:

• Plant based milks including almond, rice, oat, hemp and flax

• Ideally choose organic with minimal additives in the ingredients list

• Soy milk is ok if it is organic and non-GMO.

18

Tips and Tricks• Alter the consistency of your smoothie by

adding more water in your smoothie to make it a thicker like a thick shake, or less water to make it a thinner consistency like a milk shake.

• Make it very thick like a sorbet and eat it with a spoon.

• Freeze in plastic icy-pole moulds for a summer treat.

• Pour the smoothie into a bowl and add some sliced fruit, seeds and nuts, oats and shredded coconut to make a smoothie bowl (a treat only due to high sugar/energy content).

• Prepare fruit and store in containers in the freezer so that you can add frozen fruit for a cold, refreshing smoothie.

• Drink smoothies for breakfast or as a quick snack.

19

the fertility blueprint · green smoothie •1 serve of vanilla protein powder •¾ cup of coconut...

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