smoothies WINTER RECIPE PACK - click here to join today! NEW APP NOW AVAILABLE

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1 WINTER smoothies NEW APP NOW AVAILABLE RECIPE PACK Smoothies are the perfect meal or snack for busy mums. You can combine so many healthy ingredients, add milk or water and The Healthy Mummy, and you have a nutrient-loaded meal in minutes! Loading up on nutrients and vitamins over the winter months is essential for a strong immune system, to help ward off colds and flu. So with that in mind, we ve put together a selection of our favourite smoothie comforting combos to suit the cold weather and help you continue your healthy lifestyle all season long.

2 CHOCOLATE SMOOTHIES Chocolate Power SERVES 1 CALORIES PER SERVE: 320 (1344KJ) NUTRITIONAL INFO: PROTEIN: 21G FIBRE: 10G TOTAL FAT: 11G SATURATED FAT: 1G CARBOHYDRATES: 33.5G TOTAL SUGAR: 15G FREE SUGAR: 14G 2 tbsp chocolate Healthy Mummy 2 cups spinach (fresh or frozen) 1 tbsp rolled oats 4 sprigs fresh mint 250ml low-fat chocolate-flavoured soy or almond milk 5 ice cubes 1. Place all ingredients in a blender and blitz until well combined. NOTE: Free sugars * mentioned in our recipes are those which have been added to foods during processing, cooking and preparation, while naturally occurring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrients such as vitamins, minerals and fibre in substantial amounts.

3 CHOCOLATE SMOOTHIES Hot Coconut Chocolate SERVES 1 CALORIES PER SERVE: 316 (1329KJ) NUTRITIONAL INFO: PROTEIN: 24.4G FIBRE: 8.7G TOTAL FAT: 11.1G SATURATED FAT: 8.3G CARBOHYDRATES: 29.1G TOTAL SUGAR: 14G FREE SUGAR: 0.0G 1 /2 banana 2 tbsp chocolate Healthy Mummy 250ml reduced-fat milk (or reduced-fat chocolate-flavoured soy milk) 1 tbsp shredded coconut 1. Place all ingredients in a blender and blitz until well combined. Heat in a pan or microwave until warm.

4 VANILLA SMOOTHIES Banana Oat Buster SERVES 1 CALORIES PER SERVE: 337 (1416KJ) NUTRITIONAL INFO: PROTEIN: 23G FIBRE: 9G TOTAL FAT: 6G SATURATED FAT: 3G CARBOHYDRATES: 45G TOTAL SUGAR: 16G FREE SUGAR: 0.0G 2 tbsp vanilla Healthy Mummy 1 banana 1 tbsp oats 250ml milk of choice* 1. Place all ingredients in a blender and blitz until well combined. *CALORIES HAVE BEEN CALCULATED FOR THIS RECIPE BASED ON USING REDUCED-FAT MILK Oats are rich in fibre, energy and nutrients; they are a great addition to your smoothies if you need to increase your energy intake.

5 VANILLA SMOOTHIES Green Immune Booster SERVES 1 CALORIES PER SERVE 164 (690KJ) NUTRITIONAL INFO: PROTEIN: 15.9G FIBRE: 9.7G TOTAL FAT: 2.1G SATURATED FAT: 1G CARBOHYDRATES: 16.2G TOTAL SUGAR: 13G FREE SUGAR: 0.0G 2 tbsp vanilla Healthy Mummy 1 tbsp grated ginger 1 lemon, juiced 1 orange, juiced 1 kiwifruit 1 handful spinach 100ml green tea, cooled 1. Place all ingredients in a blender and blitz until well combined. The humble kiwifruit is actually a super flu fighter. A single kiwifruit contains 137mg of vitamin C that s more than both broccoli and cauliflower!

6 STRAWBERRY SMOOTHIES Super Antioxidant SERVES 1 CALORIES PER SERVE: 288 (959KJ) NUTRITIONAL INFO PROTEIN: 21G FIBRE: 7G TOTAL FAT: 5G SATURATED FAT: 2.5G CARBOHYDRATES: 23.5G TOTAL SUGAR: 20G FREE SUGAR: 0.0G 2 tbsp strawberry Healthy Mummy 1 handful spinach 1 /2 cup blueberries 250ml milk of choice* 5 ice cubes 1. Place all ingredients in a blender and blitz until well combined. *CALORIES HAVE BEEN CALCULATED FOR THIS RECIPE BASED ON USING REDUCED-FAT MILK The powerhouse antioxidant combination of spinach and blueberries will leave you feeling fantastic!

7 AVAILABLE ON APPLE & ANDROID WEIGHT LOSS CHALLENGE FOR BUSY MUMS OUR NEW APP HAS LAUNCHED! MORE MEAL PLAN OPTIONS EG: BUDGET, VEGETARIAN NOW EASILY CUSTOMISE YOUR MEAL PLANS NOW TRACK YOUR CALORIES, ACTIVITY & WATER INTAKE NOW STAY ON TRACK WITH NEW NOTIFICATIONS NOW CUSTOMISE RECIPES TO SUIT FAMILY SIZE ALSO FITBIT INTEGRATION & MUCH, MUCH MORE... NOW EVEN MORE SUPPORT! PLUS WATCH THIS SPACE! DANCE FIT COMING SOON!!

8 MAKE 2017 YOUR HEALTHIEST EVER! CHALLENGE THEMES ARE IDEAL FOR BUSY MUMS WHO WANT HEALTHY, EASY TO PREPARE MEALS FOR THEIR FAMILIES JUNE IS THE WINTER WEIGHT LOSS CHALLENGE JULY CHALLENGE - STARTS JULY 3RD ALL MEALS UNDER 5 INGREDIENTS AUGUST CHALLENGE - STARTS JULY 31ST METABOLISM BOOSTING SEPTEMBER CHALLENGE - STARTS SEPTEMBER 4TH HIPS, BUTTS & THIGHS JOIN THE CHALLENGE! CLICK TO JOIN NOW!