Healthy Fitness Meals And Drinks: 600 Delicious Healthy And Easy Recipes For More Vitality

Blueberry and Strawberry Smoothie

Take advantage of the fresh forest blueberries that are available in late summer when you can.

Ingredients (1 serving)

120g blueberries

120g strawberries, de-stemmed

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Papaya and Mango Smoothie

A thick and invigorating smoothie with a delicate scent of tropical fruit.

Ingredients (1 serving)

120g peeled papaya pieces

120g peeled mango pieces

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Melon and Kiwi Smoothie

The bright green of this drink is as refreshing as its lively sweetness.

Ingredients (1 serving)

120g honeydew melon pieces

2 kiwis, peeled

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until smooth. Pour into a glass and serve immediately.

Blackberry and Blackcurrant Smoothie

The classic forest scents make this smoothie the perfect autumn smoothie.

Ingredients (1 serving)

240g Blackberries

120g black currants

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Breakfast Mixes

A thick and fruity smoothie is perfect for breakfast. Rich, satisfying and healthy - they are meals in a glass and a perfect start to the day.

Apricot Breakfast Smoothie

The oat flakes in this breakfast smoothie provide slow energy release all morning long and help you stay full until lunch. The oat flakes also give the smoothie a creamy texture.

Ingredients (1 serving)

3 apricots, halved and seeded

180ml apple juice

180g simple low-fat yoghurt

1 teaspoon honey

1 tablespoon oat flakes

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Blueberry, Raspberry, Peach and Orange Smoothie

This delicious alarm combination will make you set your alarm a little earlier.

Ingredients (1 serving)

60g blueberries

60g raspberries

1 peach, halved and seeded

120ml orange juice

180g simple low-fat yoghurt

2 teaspoons honey

How's it done?

Put all ingredients in a blender and mix for 1 minute. In a glass and serve immediately.

Banana, Peach and Strawberry Smoothie

During the summer months, try putting the fruit in the freezer the night before preparing this smoothie. This ensures that it is really cold and refreshing for breakfast.

Ingredients (1 serving)

1 banana, peeled and quartered

1 peach, halved and pitted

4 strawberries, destemmed

180ml orange juice

1 teaspoon honey

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Caribbean Smoothie

As the name suggests, this smoothie has a Caribbean taste. He'll revive your morning routine.

Ingredients (1 serving)

Fruit flesh and juice of a passion fruit (sift if necessary)

1 1⁄2 Mangos, peeled and diced

240ml Pineapple juice

1 Banana, peeled and quartered

2 Brazil nuts

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately. Garnish with a piece of fresh pineapple if desired.

Energy Booster Banana

A thick and filling smoothie that prepares you for a day in the office.

Ingredients (1 serving)

11⁄2 Bananas, peeled and quartered

1 tablespoon smooth peanut butter

200ml milk

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Wake-Up Juice

The spicy aromas of this citrus combination are guaranteed to boost your day and your taste buds.

Ingredients (1 serving)

2 Grapefruits, peeled

2 oranges, peeled

1 lemon, peeled

How's it done?

Pour all ingredients through a juicer. Pour into a glass and serve immediately. You can also make this juice in a citrus juicer with halved fruits.

Apple and Orange Juice

This may be the most traditional and the most known combinations - and for good reason.

Ingredients (1 serving)

3 whole apples

3 oranges, peeled

How's it done?

of all fruit juice

Pass the apples and oranges through a juicer. Pour into a glass and serve immediately.

Nectarine and Raspberry Juice

The sunny taste of this juice is a perfect remedy for days when the weather is anything but tropical.

Ingredients (1 serving)

3 nectarines, halved and pitted

240g raspberries

How's it done?

Pour the nectarines and raspberries through a juicer. Pour into a glass and serve immediately.

Mocha Breakfast Smoothie

A caffeine-rich pick-me-up that is softened with the soft, luscious taste of cocoa. Try warming the milk carefully for added comfort.

Ingredients (1 serving)

1 Banana, peeled and quartered

1 tablespoon cocoa powder

2 tablespoons (1 shot) espresso

240ml milk (cold or warm)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass or coffee cup and serve immediately.

Land Breakfast Smoothie

The use of fruit compote is a novel approach to the production of smoothies. This fruit gives a soft taste that is not familiar from fresh fruits.

Ingredients (1 serving)

1 apple

1 pear

240g chopped rhubarb

60g blackberries

juice of a lemon

1 teaspoon honey

120g plain low-fat yoghurt

How's it done?

Peel, seed and chop the apple and pear. Put all the fruits in a pot with 2 tablespoons of water, lemon juice and honey. Bring to the boil, reduce the temperature and then boil. Poach the fruit for 10 minutes or until soft. Take from the stove and let it cool down. Put the cooked fruits in a blender with the yoghurt. Mix for 1 minute until smooth. Pour into a glass and serve immediately. If desired, drizzle some extra honey over the smoothie.

Flavored Refinements

Adding aromatic ingredients to your smoothies and juices makes them even more seductive. Try cardamom or lemon grass for an oriental taste or orange blossom water or mint for an authentic taste from the Middle East. This chapter is full of fragrant inspiration.

Mandarin, Lemongrass, Chili and Mint Juice

It may sound bizarre to add chilli to fruit juice - but in small quantities it offers a taste success without excessive spiciness.

Ingredients (1 serving)

4 mandarins, peeled

1 lemongrass stalk, chopped

1⁄2 red chilli pepper, seeded

5 fresh mint leaves

How's it done?

Pour all ingredients through a juicer. Pour into a glass and serve immediately.

Lychee, Raspberry and Rose Water Spray

The delicate scent of rose water gives the unusual combination of lychee and raspberry an even more exotic note.

Ingredients (1 serving)

480g peeled and pitted lychees

240g raspberries

1 teaspoon rose water

120ml sparkling water

How's it done?

Put the lychees and raspberries through a juicer. Stir in the rose water. Pour into a glass, fill with sparkling water and serve immediately.

Mango, Coconut and Lime Smoothie

The addition of lime adds a special note to the creamy mixture of coconut and mango.

Ingredients (1 serving)

1 mango, pitted and peeled

60ml coconut cream

Juice of a lime

240g ice cubes

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Pineapple, Lemongrass and Cardamom Mixture

Cardamom is best known in Western cuisine as a spice for curries and Asian dishes. In South Asia and the Middle East, however, it is also frequently used in sweet preparations - and it works wonderfully as a warm aroma in juices with Asian flavors like this one.

Ingredients (1 serving)

1⁄2 Pineapple, peeled

1 lemongrass stalk, cut

seeds from2 cardamom pods

juice of a 1⁄2 lime

How's it done?

Pour the pineapple and lemongrass through a juicer. Put into a mixer with the cardamom seeds and lime juice and mix for 30 seconds. Pour into a glass and serve immediately.

Nectarine, Clementine and Orange Blossom Water Juice

The soothing taste of orange blossom water rounds off a fabulous fruity trio.

Ingredients (1 serving)

2 Nectarines, halved and pitted

2 clementine’s, peeled

1⁄2 teaspoon orange blossom water

How's it done?

Pour the nectarines and clementine’s through a juicer. Pour into a glass, stir in the orange blossom water and serve immediately.

Papaya, Strawberry and Pistachio Smoothie

The addition of pistachios brings a touch of the orient to these summer fruits.

Ingredients (1 serving)

1 small papaya, peeled and seeded

240g strawberries, stalked

60g peeled unsalted pistachios

120g plain low-fat yoghurt

60ml milk

How's it done?

Put all ingredients in a blender and chop. Pour into a glass and serve immediately.

Orange, Dates- and Orange Blossom Water Smoothie

Oranges and dates are combined in many traditional Moroccan recipes. Here's a smoothie with the same North African flavors.

Ingredients (1 serving)

Peel and juice of 2 oranges

5 dried dates, pitted

240g simple low fat yoghurt

1⁄2 teaspoon orange blossom water

How's it done?

Put all ingredients in a blender and chop. Pour into a glass and serve immediately.

Green Tea, Apple and Grape Juice

Green tea not only has considerable health benefits, but also blends perfectly with fresh fruit to produce exceptional juices.

Ingredients (1 serving)

1 pinch matcha powder (green tea)

120ml boiling water

1 apple

240g seedless green grapes

How's it done?

Mix the matcha powder with the boiling water and leave to cool in the refrigerator. Pour the apple and the grapes through a juicer. Mix the juice with the green tea and serve.

Grapefruit, Basil and Strawberry Crush

Three fresh foods with very different flavours - sour, bitter and sweet - blend surprisingly well due to their common aromatic quality.

Ingredients (1 serving)

2 Grapefruits, peeled

60g strawberries, de-stemmed

6 fresh basil leaves

How's it done?

Pour the grapefruit and strawberries through a juicer. Pour into a blender with the basil and mix for 30 seconds. Pour into a glass and serve immediately.

Watermelon and Strawberry Juice

Try this juice in summer when both fruits are at their peak of maturity and sweetness.

Ingredients (1 serving)

480g peeled and chopped watermelon

240g strawberries, de-stemmed

How's it done?

Pour the watermelon and strawberries through a juicer. Pour into a glass and serve immediately.

Healthy Tonics

All juices and smoothies are rich in vitamins and minerals, but the fruity ones selected for this chapter provide a particularly strong immune boost.

Ultimate Fit Maker with Vitamins

Here's the ultimate pick-me-up in case you feel a cold coming. This juice is packed with vitamin C in its strongest and purest form.

Ingredients (1 serving)

240g black currants

240g red currants

2 kiwis, peeled

2 oranges, peeled

How's it done?

Pour the black currants, red currants, kiwis and oranges through a juicer. Pour into a glass and serve immediately.

The Energizer Super Juice

This vegetable juice combines sweet root vegetables and tender vegetables to provide a delicious vitamin overload.

Ingredients (1 serving)

1 cooked turnip, peeled and sliced

2 carrots, peeled and sliced

480g baby spinach

1⁄4 cucumber

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Hangover Cure

An excellent hydrating juice that will bring you back to peak performance to cope with the day ahead.

Ingredients (1 serving)

1 apple

1 carrot, peeled and chopped

2 celery sticks, chopped

1cm piece peeled ginger

360g mixed dried berries and currants

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Diabetic Juice

This juice, which gives off the pleasant aromas of a warm bakery, is particularly beneficial for diabetics, as cinnamon is said to have a positive effect on the digestive system.

Ingredients (1 serving)

3 apples

2 pears

A pinch of ground cinnamon

How's it done?

Put the apples and pears in a juicer. Pour into a glass and sprinkle with a pinch of cinnamon. Serve immediately.

Purifying Juice

Try this juice to detoxify your system if you feel a little worse. Its light taste allows you to cleanse your body and enjoy a refreshing drink at the same time.

Ingredients (1 serving)

2 apples

120g honeydew melon pieces, peeled

1⁄4 cucumber

240g watercress

60g wheatgrass (optional)

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Cold Remedies

Manuka Honey has antibacterial properties that will help you recover from a cold.

Ingredients (1 serving)

2 lemons, peeled

1cm piece fresh ginger, peeled

1 tablespoon Manuka Honey

180ml boiling water

a sprig of fresh rosemary

How's it done?

Pour the lemons and ginger into a juicer. Pour into a large cup and mix with manuka honey, boiling water and rosemary. Leave to stand for 5 minutes and drink.

Healthy Juice for Expectant Mothers

Here is an ideal juice for expectant mothers, as it is full of folic acid, which is essential for the nutrition of mother and baby.

Ingredients (1 serving)

4 small broccoli florets

3 apples

juice from 1⁄2 lime

How's it done?

Put the broccoli and apples in a juicer. Pour into a glass. Stir in the lime juice and serve immediately.

Power Smoothie

Spirulina is a true superfood. Packed full of antioxidants and enriched with vitamins, it has real health benefits. Since it's not everyone's taste, I've added it to a delicious smoothie to make it more drinkable.

Ingredients (1 serving)

1 banana, peeled and quartered

120g mixed berries, plus 2 for garnishing

240g low-fat yoghurt, plus 1 teaspoon to garnish

60ml orange juice

1 tablespoon spirulina powder

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately. Mix with an additional teaspoon of yoghurt and add two more berries to the glass to garnish.

Digestive Smoothie

This fibre-rich smoothie supports your digestive system and tastes excellent in addition to its health benefits.

Ingredients (1 serving)

1 banana, peeled and quartered

5 plums, pitted

60ml orange juice

240g simple low fat yoghurt

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass or cup and serve immediately.

Fat Burner Smoothie

Actually, this smoothie doesn't burn fat. Guarana, however, is supposed to speed up our metabolism so that it will definitely help you on your way to training.

Ingredients (1 portion)

60g strawberries, de-stemmed

60g raspberries

60g blueberries

60g cranberries

60ml apple juice

1 teaspoon guarana powder

1 tablespoon aloe vera juice

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Power Juices

A glass of pure juice without any thickeners, artificial flavours or preservatives is always an invigorating experience. The sweetness and ripeness of the individual ingredients comes to the fore with a delicious purity. Try a few of these recipes and you'll soon be thrilled by the juice making process.

Green Goddess

A strange combination at first glance, but don't be fooled. This is a delicious and purifying blend of fruits and vegetables and ideal for digestion.

Ingredients (1 serving)

2 Celery sticks, cut and halved

1 apple

1 kiwi, peeled

1 pear

A handful of baby spinach, washed

1⁄2 cucumber

A few drops of lime juice

How's it done?

Put the celery, apple, kiwi, pear, spinach and cucumber in a juicer. Pour into a glass. Fill with a dash of lime juice and serve immediately.

Rise and Shine!

A wonderful juice with the warm kick of ginger to enliven your breakfast smoothie.

Ingredients (1 serving)

2 apples

3 Carrots, sliced

1cm piece fresh ginger, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Root sap

The lively colour intensity of the juice means that it will always impress - and its sweet, nutty taste too.

Ingredients (1 serving)

2 large beetroots, sliced

3 carrots, sliced

1cm piece fresh ginger, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Pure Juice

This thirst quencher is light, refreshing and easy to drink. An ogenmelon would be a delicious choice, but any melon with green meat is sufficient.

Ingredients (1 serving)

1⁄3 Cucumber

240g Honey or ogenmelons, peeled and chopped

1 celery stalk, chopped

6 fresh mint leaves

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Melon Mixture

These three sweet melons form a magical combination that is perfect for children and adults alike.

Ingredients (1 serving)

1 large slice of watermelon, peeled and crushed

1 large slice kantaloupe melon, peeled and crushed

1 large slice of ogen or honeydew melon, peeled and crushed

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.