6 refuel smoothie bowls

1/ Lean, Green and Mean

Cottage cheese is high in muscle-building protein.

60g baby spinach

100g cottage cheese

100g frozen cubed pineapple

½ frozen banana, chopped

80ml orange juice

2 large basil leaves

1 tsp lemon zest

1 tsp chia seeds

1 tbsp sliced almonds

2 sliced strawberries

Method: Blend together spinach, cottage cheese, pineapple, banana, orange juice, basil and lemon zest. Pour into chilled bowl and top with chia, almonds and strawberries.


2/ Berry Melon

Watermelon is 90 per cent water and high in potassium.

150g cubed watermelon

125g frozen raspberries

215g plain Greek yoghurt

2 tsp fresh lime juice

1 tsp honey

1 tsp fresh ginger

2 mint leaves

1 tbsp chopped pistachios

1 tbsp cacao nibs

Method: Blend together watermelon, raspberries, yoghurt, lime juice, honey, ginger and mint. Pour into chilled bowl and top with pistachios and cacao nibs.


3/ Red Velvet Cheesecake

The nitrates found in beetroot may improve endurance.

100g reduced fat ricotta cheese

100g unsweetened frozen cherries

½ frozen banana, chopped

80ml milk

1 small cooked beetroot

1 tsp orange zest

¼ tsp ground cinnamon

1 tbsp dark chocolate chips

1 tbsp chopped walnuts

Mint leaves

Method: Blend together ricotta, cherries, banana, milk, beetroot, orange zest and cinnamon. Pour into chilled bowl and top with chocolate chips, walnuts and mint.


4/ Mango Tango

Mango is packed with immune-boosting vitamin C.

100g frozen chopped mango

½ frozen banana, chopped

80ml almond milk

100g silken tofu

1 tsp lime zest

1/8 tsp cayenne

1 tbsp chopped roasted cashews

1 sliced kiwi

1 tsp honey

Method: Blend together mango, banana, almond milk, tofu, lime zest and cayenne. Pour into chilled bowl and top with cashews, kiwi and honey.


5/ Orange Crush

Kefir is loaded with gut-friendly probiotics.

½ orange, peeled and chopped

½ frozen banana, chopped

65g grated carrot

120ml plain kefir

1 tbsp almond butter

1 tsp orange zest

½ tsp vanilla extract

2 tbsp muesli

2 tbsp frozen blueberries

1 tsp maple syrup

Method: Blend together orange, banana, carrot, kefir, almond butter, orange zest and vanilla extract. Pour into chilled bowl and top with muesli, blueberries and syrup.


6/ Chocolate Fudge

Avocado is high in heart-healthy fatty acids.

120ml milk

1 small frozen banana, chopped

½ avocado

1 pitted medjool date

1 scoop vanilla protein powder

1 tbsp unsweetened cocoa powder

1 tsp peanut butter

¼ tsp ground cinnamon

2 tbsp fresh raspberries

1 tbsp unsweetened coconut flakes

Method: Blend together milk, banana, avocado, date, protein powder, cocoa powder, peanut butter and cinnamon. Pour into chilled bowl and top with raspberries and coconut.