JUICES AND SMOOTHIES

1 serving

1 tsp rum essence 
60 ml unsweetened canned coconut milk
100 ml pineapple juice no sugar added
stevia to taste
crushed ice

In a long glass, pour the coconut milk, pineapple juice, rum essence and stevia to taste. Complete with the iced ice and stir very well. Serve with a light bulb.

Per portion
Cal: 98 P: 0.9 F: 8.2 Cb: 4.7

1 serving

This refreshing shake will make you start the day with a lot of energy

200 gr chopped peach with or without skin
120 ml unsweetened almond milk
3 mint leaves
1 tsp lemon juice
stevia powder to taste
water to taste
ice to taste

Put everything in the blender and process until smooth. Transfer to a glass and drink immediately.

Per serving: 300 ml app
Cal: 140 P: 2.6 F: 1.7 Cb: 24

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.

1 serving

Watermelon has vitamins A, B, C, it also has potassium and lycopene, which is a powerful antioxidant.

Cherries are an excellent source of beta-carotene, and vitamins C and E.

1 ½ cup diced watermelon
½ cup pitted cherries
½ cup fat-free unsweetened Greek yogurt
½ cup of water
ice to taste

Place all the ingredients in the blender and mix until everything is pureed and well combined. Drink immediately.

Per serving: 300 ml app

Cal: 211.6       P: 13.8 F: 0.4 Cb: 37.4

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.

1 serving

This smoothie contains fiber, antioxidants and is a great aid for your digestion due to the probiotics in Greek yogurt.

1 cup of fresh or frozen blueberries (150 gr)
½ cup fat-free unsweetened plain Greek yogurt (100 gr)
¾ cup of water or to taste
1 tbsp flaxseeds
1 tbsp stevia powder or to taste

Place all the ingredients in a blender and blend for 1 minute or until smooth. Serve immediately.

Cal: 234.3 P: 15.2 F: 3.5 Cb: 34.6

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.

This smoothie is perfect for a post party days. It is loaded with magnesium and potassium that will make you feel like new.

1 serving

1 cup baby spinach - Magnesium
1 medium banana - Potassium
¼ tsp sea salt - Sodium
12 almonds - Magnesium
¼ avocado - Magnesium and Potassium 
½ cup of water or to taste

Add everything to the blender and grind until smooth. Drink immediately.

Cal: 262.8 P: 5.6 F: 11.5 Cb: 34.1

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.

1 portion

1 cup of watercress
1 cucumber in pieces
½ green apple in pieces
1 lemon juice
½ glass of water

Mix all the ingredients in a blender and enjoy immediately.

Cal: 77.7         P: 2.1         F: 0          Cb: 18.4

You can replace it with a fruit or fruit portion, if you have fruit in your plan. Or for an integral bread or rice biscuit, if you have bread or cookie in your plan.
If you don't want to use it as a replacement, you can add it to your plan without replacing anything, one day of the week in your snack or lunch.