https://thewholefoodcollective.com.au

Our bodies can try

to work, in spite

of what we feed them.

Or our bodies can

thrive, because of what we feed them.

Bring on self-care.

““

Hello hello!

Let’s get to work on feeling better!

One of your best tools to do exactly that, is of course

nutrition. Having an influx and balance of....

Vitamins & MINERALSFor performing the countless biochemical reactions required for your body to thrive.

PhytonutrientsFor protection from inflammation, free radicals, sickness, & damage from toxins.

AntioxidantsWarriors that fight damaging free radicals

Good fatsFor brain function, long-lasting energy & satiation, & radiant hair, skin and nails.

FibreThe un-sung hero of health! Not just important for good

digestion, but overall gut health (which is essential for both overall physical and mental health). Fibre helps balance our blood sugar levels, lower cholesterol and basically helps us

live longer.

ProteinFor growth & repair, supporting our immune system, keeping our brains firing and our

tummy’s feeling full for longer. And...

whole grain complex carbsfor sustained energy that releases slowly

...gives your body what it craves. What it NEEDS for you to thrive.

Getting out the door on time each morning is easier said than done.

Do we sacrifice nutrition to keep to the schedule?If so, we’re sacrificing far more than we might realise.

Drinking a Supercharged Smoothie™ each day for breakfast, lunch, or even yes... dinner! goes a long way to packing in a whooole lot of goodness that will make your body (and mind) sing.

Boost your nutrition everyday?

Well, you’ll also be taking big leaps toward avoiding sickness and disease down the track.

Combine that with the fact it’s:* Completely do-able in the craziness of family life, and* It’s flippin’ delicious

... and you have a powerful force for good, for the entire family.Sounds good, I know.

And just to make this even more awesome…

You can use potent whole Food ingredients to target specific health goals you have!

You’ll learn more about that as we go.

You can choose the done-for-you premixes, or brave the freestyle. The choice is yours.

Done-for-you blends:Convenience

No messing around with 100 jars and packets.No trying to get the ratios right for taste or nutrition. I already made 100 mistakes, and consulted the experts so you don’t have to!

Peace of mind

Developed with Food Matters Nutritionist Renae Regden and Paediatric Naturopath Jess Donovan. Macro and micro nutrients checked so you know you’re getting a complete meal to nourish and sustain you from the inside out.

Generous amounts of the good stuff

We’ve seen smoothie premixes on the market that cost more, meet the macro nutrients but have nowhere near the good stuff we have in ours.

Or

DIY blends:Customisable for dietary desires

Let your creative juices flow!

Shop for your ingredients here

and know that each ingredient has been highly vetted for hidden toxins, additives, processing aids, and other nasties by TWC’s External Panel.

Enjoy home-deliverycompostable packaging and even save some bucks on retail prices.

What’s not to love?

I'm so proud ofthe recipes we'vevery carefully formulated for you. You'd laugh at the amount of time and care that we and our health professionals Jess and Renae have spent analysing the balance of macro and micronutrients in each smoothie, to ensure it does the job we want it to.

We want them to provide not just a sprinkling of nutrition, but a solid delivery of the nutrients you need to thrive, and as well as that, target your specific health goals.

It really is quite exciting, and absolutely unmatched by anything we’ve seen out there.

The food, and variety of it we eat, is incredibly powerful. It helps or hinders our daily function.

We can choose Clarity of mind or brain fog.

Energy or fatigue. Regular digestion or backed up sessions on the toilet.

Moodiness or mood stability. Sickness or health.

So, let's take a moment tofigure this out, shall we?

I’d love to help you make feeling great actually happen in your home.

My name is Laini. I’m the founder of the Wholefood Collective, mum to 5 kiddos, and

I'm a smoothie enthusiast.

Let’s get started.

Xo

In this eBook, we’re going to:

1. Learn a formula for Supercharged Smoothies.2. Gain an understanding of why each component of that formula is so important3. Learn how different foods impact our function4. Learn 5 delicious smoothie recipes, for 5 different health goals5. Learn how to boost your smoothies with the genius of wholefood premixes, to targetspecific health goals

So without further ado, I bring you the formula to Supercharged Smoothies.

SUPERCHARGED SMOOTHIE FORMULA

Ok I'm not going to labour this. It's super simple.

The formula for a Supercharged Smoothie includes a serving of:

FruitVegLiquidGood FatsProteinComplex CarbohydratesBoosters

With these guys as optional add-ins:

SweetenerGut loving additions

Let’s cover off on how to keep it super simple

Base (liquid, fruit & veg) + Wholefood Premix Blend = supercharged smoothies

THE SECRET TO SMOOTHIE SUCCESS

Get prepped and stay prepped.In my freezer you’ll always find the key ingredients needed for my fave smoothies.

Sweet potato puree

in ¼ cup ice cube traysIf your blender is less powerful, freeze in smaller ice cube trays

Cauliflower puree

in ¼ cup ice cube traysYou can use raw, but I enjoy not having to think about keeping fresh on hand

Soaked and frozen cashews

Soak cashews in water for 2-4 hours. Rinse, drain and freeze in a freezer bag, or a reusable pouch that’s more environmentally friendly (don’t freeze in a container or jar). I find they come apart quite easily, sometimes with a little knock of the bag on the bench.

DIY date paste

Pop dried pitted dates in a glass jar. Fill jar with water. Leave to soak for 2-12 hours. Dump it all in a blender and blend, blend, blend. Refrigerate for up to 3 weeks, or freeze. Use a clean spoon every time you use it.

A big freezer bag full of frozen bananas

Frozen berries of every kind

We’re a little obsessed with berries.

I’ll usually have frozen pineapple and mango on hand too.

Some people take prep next level and freeze the fruit and veg together in serving sizes according to their fave recipes, ready to pop into the blender with their premix!

equipment

must have nice to have

BlenderIce cube trays (silicone preferred)

Ice cream moulds

Freezer IceBanana, frozenStrawberries, frozenBlueberries, frozenRaspberries, frozenCauliflower puree, frozenSweet potato puree, frozen

Pre-soaked cashewsPineapple, frozenMango, frozen

fridge Cold waterVeggies of choice:(kale, spinach, cucumber, broccoli)Date paste (Or medjool dates. see last page for instructions)

Probiotics (not necessary if you order the Gut Loving premix - it's already in there)Cultured yoghurt or Yoghurt Coconut waterCoconut Kefir

Pantry Supercharged Smoothie PremixesAlmond butter Cashews

Coconut syrup MCT / coconut oil Coconut cream

fruit bowl Avocado Orange LemonPear

what you need...

BASE 101Let’s talk about the base.

The base of your smoothie provides flavour, creaminess, temperature and much of its colour. It's basically the heart and soul of your smoothie!

In my opinion, a good smoothie is best cold and thick. A good base will take care of those things.

The base of the smoothie includes three components of the Supercharged Smoothie Formula you learned about:

LiquidFruitVeg

Base 1 of 2: LIQUID Gone are the days where you’ll add milk to every smoothie you make! Here are your new liquid friends.

Soaked, frozen cashews (and water)

Soaked cashews become very soft and when whizzed up, give the smoothie a beautiful creamy texture and taste.

They don’t need to be frozen, but I find it’s very convenient to soak a big batch and have them ready and waiting for my beckon call at all times in the freezer. Less hassle than making nut milk, and more creamy. Soaking actually activates the nuts, making them more digestible and the nutrients more available to your body.

Water

Most of the recipes we give you already have a source of creaminess, so really - all you need then is good ol’ water!

Nut milk

I don’t bother buying nut milk for smoothies. You lose a lot of the goodness through the wasted pulp, and you’re mostly paying for water (unless of course you’re using these nut mylk pastes - no straining, no pulp).

Coconut water

If you say you don’t like coconut water and you haven’t tried Coco Coast coconut water, then you can’t claim you don’t like coconut water.

Coconut water kefir

All the benefits of coconut water, though a little less sweet and with some fizz! We use and love this kefir starter.

Coconut cream/milk

Tip: Don’t have coconut cream on hand? Simply blend some shredded/desiccated coco-nut with water!

Yoghurt (and water)

Adds creaminess

Cultured coconut yoghurt

All the benefits of coconut cream, with the added benefit of therapeutic-grade probiotics to deeply nourish your gut (41 billion cpu per cup). See cultures here.

BASE 2 of 2: FRUIT & VEG5 serves of veg a day can be difficult. But when you can fit in 2-3 of them in ONE smoothie, you’ll be laughing your way to the blender each morning.

Delivering the big 4: Antioxidants, fibre, vitamins & minerals.

Fruit and veg thickens, sweetens and delivers the big 4 to your body: antioxidants, fibre, vitamins & minerals.

Think of antioxidants as the warrior going into battle against the destructive force of free radicals inside your body. Free radicals want to damage your cells, proteins and DNA, and basically cause you disease. There are many different kinds of antioxidants, and we want as many different kinds as we can get. We do this through variety in our food choices!

Did you know? Blending veggies in a smoothie breaks the fibres apart and replicates a similar state to predigested food. This makes it easier for the body to digest and it helps to create a slow, even release of nutrients into the bloodstream, avoiding blood sugar spikes. Cool, hey?

Options:

Sweet potato pureeCauliflowerBroccoliKaleSpinachBananaAvocadoTip: Studies show that eating a source of good fats with your veggies actually helps your body to absorb up to 15 times more of the plant-based nutrients.Berries DatesPineappleMangoPear

And THAT my friends, is why these fruits and veg are my go-to's for a Supercharged Smoothie. But be brave - try nectarine, plum…. anything!

Feeling real brave? Try adding a small mushroom to your smoothie. They’re fabulous for your immune system

VEG TIPS!Broccoli and cauliflower - don’t skip the leaves or stalks!

Sweet potato - leave the skin on! You’ll eat more nutrients that way (just give it a wash first).

Steamed, pureeing and freezing your veg ahead of time gives a nice and creamy texture to your smoothies, as well peace of mind that you’ll have veggies ready to go whenever you want them! (nobody likes wilted veggies that have sat in the fridge too long).

Steam the veg when it’s as fresh as possible, and don’t over-cook them. This will help retain as many nutrients as possible.

Sweet potato Fun Fact - 1/4 cup steamed and pureed gives you 8 times your vitamin A intake for the day!

Lemon & Orange - You can add it to your smoothie whole (remove skin and whatever seeds you can see of course), but if you find the smoothie too fibrous, consider juicing it instead.

Vegetables are high in fibre, and in countries with traditionally high-fibre diets, diseases such as bowel cancer, diabetes and coronary heart disease are much less common than in Western countries.

BASE 2 of 2: FRUIT & VEG5 serves of veg a day can be difficult. But when you can fit in 2-3 of them in ONE smoothie, you’ll be laughing your way to the blender each morning.

Delivering the big 4: Antioxidants, fibre, vitamins & minerals.

Fruit and veg thickens, sweetens and delivers the big 4 to your body: antioxidants, fibre, vitamins & minerals.

Think of antioxidants as the warrior going into battle against the destructive force of free radicals inside your body. Free radicals want to damage your cells, proteins and DNA, and basically cause you disease. There are many different kinds of antioxidants, and we want as many different kinds as we can get. We do this through variety in our food choices!

Did you know? Blending veggies in a smoothie breaks the fibres apart and replicates a similar state to predigested food. This makes it easier for the body to digest and it helps to create a slow, even release of nutrients into the bloodstream, avoiding blood sugar spikes. Cool, hey?

Options:

Sweet potato pureeCauliflowerBroccoliKaleSpinachBananaAvocadoTip: Studies show that eating a source of good fats with your veggies actually helps your body to absorb up to 15 times more of the plant-based nutrients.Berries DatesPineappleMangoPear

And THAT my friends, is why these fruits and veg are my go-to's for a Supercharged Smoothie. But be brave - try nectarine, plum…. anything!

Feeling real brave? Try adding a small mushroom to your smoothie. They’re fabulous for your immune system

GOOD FATSFat is not the culprit it was once thought to be. If it’s the good kind anyway. In fact, we need a moderate amount of good fat in our diet. It’s essential for brain function, long-lasting energy and satiation, and supports radiant hair, skin and nails. If we don't eat enough good fats, we won't have the fat-soluble vitamins and essential fatty acids that we need to thrive.

But yes, there’s good and not-so-good kinds of fats. This page will help you know the difference, simply.

It’s best to avoid trans fats (mostly found in foods that have hydrogenated oils - basically highly processed, packet foods), limit saturated fats (mostly animal fat) to around 10% of your calories a day (nobody expects you to count though!), and eat some good fats each day.

So what are good fats? Here’s some examples, all of which you can add to your delicious, nourishing smoothies!

Tip: To see the health benefits of each, flick over to the index!

Coconut cream Cultured coconut cream yoghurt AvocadoAlmond butter (or any nut butter) Small handful of nuts (almonds, cashews, macadamias, brazil nuts….) Seeds (chia, flax, hemp, sunflower, pepitas….)Good quality oils (flax oil, coconut oil, MCT oil) Yoghurt

To avoid trans fat, check food labels (healthy living 101) and look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. So it's also important to check ingredient lists for the term *partially hydrogenated.*

PROTEINPump in the protein for growth & repair, support for your immune system, and to keep your brain firing and tummy feeling full for longer.

We can get all the protein we all need from quality whole-food sources that contain all 9 essential amino acids (the building blocks of protein) that our bodies crave.

TIP: Studies have shown that when we don't get enough protein, it can result in a deple-tion of immune cells AND an inability to make antibodies. And we do NOT want to be in a position where we can't make enough antibodies to fight off infections.

TIP: Protein breaks down slowly, so the foods you eat at 7am will continue to nourish your body throughout the day. That’s yet another reason to add some protein to your morning smoothie!

Options:

Hemp seedsOats NutsSeeds (hemp, pepitas, sunflower, chia, flax) Yoghurt Coconut cream / cultured yoghurtChickpeas / besan flourProtein powder (whey / vegan)

COMPLEX CARBohydratesYou’ve got 2 types of carbs - simple carbs and complex carbs. They both give us energy. One is a slow burn that delivers energy evenly, and the other gives you a big hit of energy, followed by a big dip in energy - the effect of this is like having peaks and valleys in our energy throughout the day.

It's the slow burn of complex carbs from wholefoods that we want as our main energy source in our smoothies. It means we get a consistent supply of energy over a longer period of time. And that's a good thing!

Typically, wholefoods with complex carbs also have more of the other good stuff too, like vitamins, fibre and minerals.

My fave sources of wholefood complex carbs for smoothies include

rolled oats as the leaderwith hemp seeds, sunflower seeds and chia seeds coming in behind.

So if you can't/don’t want to eat oats, just add in more of those seeds. Or even pop in a little cooked white quinoa or brown rice if you have leftovers in the fridge from dinner!

OPTIONAL ADDITIONS:

SWEETENERSThis is ALWAYS a hot topic of conversation!

Now, it goes without saying that the white, processed sugars are a no-go when it comes to fuelling your body with the stuff it can use and love. So of course, we'll be opting for whole-food based sweeteners that have minimal processing as well as some bonus nutrients, in all these smoothies together.

My opinion about sweeteners is the same as with any food. It's best not to eat a LOT of any of them, but go for a moderate amount of a variety of sweeteners.

When we have the same sweetener all the time, we're getting a bit hit of whatever benefit that sweetener has, sure. But we're also missing out on the benefits of other types of foods.

We know that a healthy gut demands diversity in the foods we eat. Your gut likes a wide variety of fibres and foods going in there, doing their thing and building a robust microbi-ome that's hearty and can support us to thrive in both body and mind.

So by diversifying our sweeteners, we're contributing to our gut health. And by contribut-ing to our gut health, we’re directly benefiting both our physical and mental health.

Options:

Date paste / soaked dates / medjool dates FruitCoconut syrupCoconut waterMaple syrupHoneyCoconut / rapadura sugar Monk fruit powder Green stevia powderFigs

GUT LOVINGWe all have now heard something about how important gut health is for our overall well-being. Adding gut loving elements to your smoothie will do your body and mind an enor-mous amount of good.

TIP: Diversity is key for mainating a healthy gut, so try to add lots of variety to your smoothies.

Ferments:

Cultured yoghurt Coconut water kefir

Other:

Gelatin Bone broth powderGreen banana resistant starch Probiotics Maca powder Psyllium husk Mesquite powder Slippery elm powder

boostersWhen we’re hungry, it’s our body trying to say, “I’m lacking vital nutrients to perform the functions I need to keep this body and mind working optimally”.

But instead of listening, we so often reach for whatever will ‘fill the hole’. Whatever is fast, tasty and stimulating to the taste buds.

Then we get the processed-food dopamine hit which hijacks the brain and becomes the main driver that chooses which foods we put into our mouths. Food companies know this and have capitalised on it to the detriment of general health everywhere.

And so our processed foods have become so extreme in taste that the natural yumminess of real food can begin to taste bland. It’s not until we cut out those highly processed, artificially flavoured foods that our taste buds adjust and begin appreciating those natural tastes once more. And WOW can they be delicious!

When we’re consuming those processed foods, we eat, then we feel that full feeling and say, “Ok, I’m done eating”.

But we fall short when our body tries to sift through what we’ve fed it to find what it needs.

When it can’t find it, it attempts to be resourceful and pull from wherever it can for nutrients because it has our back and tries it’s best for us.

But ultimately, it can only work with what we give it and we begin to feel those symp-toms we all know too well….

Brain fog, lack of energy, bloating and digestive issues.

And ultimately, it’s no secret that lack of nutrition ends up manifesting as chronic disease in later life.

So, the more nutrition, the more fibre, antioxidants, vitamins and minerals, that we can pack into every day, the better able our body is to help us.

And the less our body will crave the processed stuff anyway! Your body wants to help you.

And when we feed it real nutrients through a diverse range of real foods, on a daily basis, we how ourselves the love and care that we so desperately need from ourselves.

HOW TO MAKE THAT SMOOTHIE CREAMY & THICK!For a creamy smoothie, make sure to add at least one of these:

Fruit and veg that is frozen (banana, strawberries, cauliflower, sweet potato)Nuts / nut butterCoconut cream (frozen or not)YoghurtA little cooked quinoa or brown riceAvocado

A WORD ABOUT SEEDSPaediatric Naturopath Jess Donovan spoke about the 5 essential nutrients for kids.

Here they are, and a basic run-down of what their purposes are.

Zinc - Growth & repair, immunity, and for the health of our brain & gut.Omega 3 - Brain function & healthy moodIron - Immunity & transportation of nutrients and oxygen around the bodyMagnesium - Over 300 chemical reactions in our body (energy production, stress management), muscle health, & healthy sleep.Iodine - Make thyroid hormones for metabolism and other functions like bone and brain development.

It turns out that SEEDS contain 4 of them!

That’s one of the reasons that we pack in these seeds to every single smoothie premix!

So get those seeds into you my friend :)

TOPPING OPTIONS The vast majority of the time we drink our smoothies without any toppings at all! Sometimes though, it’s a bit fun to add some toppings. Our 13yo particularly likes to add toppings to hers. It definitely makes it prettier and adds some nice crunch.

Here’s our go-to’s.

Goji berriesCoconut (flaked / shredded / desiccated)Cacao nibsCinnamonBeetroot powderChoc chips (the good kind we sell at TWC)SeedsA dollop of peanut/almond butter

TIP: DON’T WASTE UNDRUNK SMOOTHIES!

They’re liquid gold! Freeze into ice-block moulds / ice cube trays / freezer bags for later.

recipes

superchargedsmoothies

1/4 Cup

2.5 Tbsp

1/4 Cup

100g

250ml

1 Serve

Cashews (soaked and frozen)

Date Paste (or 2.5 Medjool Dates)

Sweet Potato Puree (frozen)

Ice

Water

SUPERCHARGED ALL-ROUNDER Wholefood Smoothie Booster Blend: Cacao Powder, Rolled Oats, Sunflower Seeds, Hemp Seeds, Chia Seeds, Almond Meal, Coconut Sugar, Psyllium Husk, Flaxseeds, Himalayan Salt, Monk Fruit Powder

SHOP PREMIX SHOP INGREDIENTS

1/2

1/6 Cup

1/4 Cup

1/8 Cup

1/4 Cup

1/8

1/4 Cup

200g

1 Serve

Peeled Orange

Peeled and deseeded Lemon

Frozen Pineapple

Frozen Mango

Broccoli

Avocado

Water

Ice

SUPERCHARGED IMMUNITY Wholefood Smoothie Booster Blend: Rolled Oats, Chia Seeds, Lucuma Powder, Sunflower Seeds, Brazil Nuts, Goji Berries, Hemp Seeds, Beetroot Powder, Camu Camu Powder, Acaie Berry Powder, Turmeric

SHOP PREMIX SHOP INGREDIENTS

1/4 Cup

1/4 Cup

1/4

1/4 Cup

1/4 Cup

1 Tbsp

1 Cup

1 Cup

5ml

1 Serve

Raw Broccoli

Raw Spinach

Avocado

Frozen Blueberries

Frozen Raspberries

Almond Butter

Ice

Cold Water

Coconut Syrup

Supercharged BRAIN BOOST Wholefood Smoothie Booster Blend: Rolled Oats, Chia Seeds, Pecans, Walnuts, Desiccated Coconut, Maca Powder, Sunflower Seeds, Pepitas, Maqui Powder, Monk Fruit Powder, Cinnamon, Moringa Powder

SHOP PREMIX SHOP INGREDIENTS

1/4 Cup

1/2

1 Cup

1/2

1/4

100ml

1 Tbsp

1 Tbsp

1 Serve

Cauliflower (pureed and frozen is best)

Frozen Banana

1 Cup Ice

150ml Cold Water

Kale or Spinach Pear

(frozen is best)

Medium sized Cucumber

Coconut Water Date

Paste

MCT Oil

Supercharged DETOXIFY Wholefood Smoothie Booster Blend: Rolled Oats, Walnuts, Almond Meal, Green Banana Resistant Starch, Chia Seeds, Hemp Seeds, Sunflower Seeds, Zeolite, Golden Linseeds, Greens Powder

SHOP PREMIX SHOP INGREDIENTS

1/2

1 Cup

3 Tbsp

1/4 Cup

1/2 Cup

250ml

1 Serve

Frozen Banana

Frozen Strawberries

Cultured Yoghurt

Sweet Potato (pureed and frozen)

Ice

Cold Water

Supercharged GUT HEALTH Wholefood Smoothie Booster Blend(Green Banana Resistant Starch, Almond Meal, Maca Powder, Gelatin, Probiotics, Bone Broth Powder, Psyllium Husk, Mesquite, Slippery Elm Powder, Sunflower Seeds, Chia Seeds, Pepitas, Flaxseeds, Hemp Seeds, Lucuma Powder, Monk Fruit Powder, Beetroot Powder)

SHOP PREMIX SHOP INGREDIENTS

take your smoothie game to pro level,

in only a few seconds.

shop now

W H O L E F O O D S M O O T H I E B O O S T E R B L E N D S

index

food

Acai Powder

Almond butter

Avocado

Banana

Beetroot Powder

Berries

Blueberries

health benefit

Boasts a wide array of vitamins, minerals and antioxidants.

Good fats, fibre, protein, manganese, magnesium, antioxidants, and among the world's best source of vitamin E.

Good fats (supports brain, gut, hair, skin and nail health. Provides long-lasting energy and satiation) Even higher in potassium than bananas, and the combo of B6, C and D, riboflavin and manganese supports the immune system). ¼ avo = 1 serve of good fats

High in iron & potassium (great for brain & heart health). Great energy boost.

1 tspn = 1 beet. High in antioxidants, fibre and lots of the good stuff like vitamins, minerals, and noteably, nitrate - which increases blood flow to the brain. May help boost stamina during exercise, and com-bine forces with that broccoli to help the liver with detoxing.

Summary: Beets contain nitrates (the good kind), which may help increase blood flow to the brain, improve cognitive function and pos-sibly reduce the risk of dementia.

Loaded with antioxidants (helps fight inflammation, oxidative stress, DNA damage and free radicals), High in fibre, High in many nutrients Great for mental clarity and brain health (thanks to their anthocyanins), Supports good heart health.

Blueberries are dense with antioxidants (remember, they're our warri-ors that protect us from DNA damage from oxidative stress that happens all day every day to all of us, as well as infections and even ageing).

Blueberries are phenomenal for many reasons that we can't simply cannot cover here. Let's focus on just a few:

Studies have shown that the antioxidants in blueberries may affect areas of our brains that are essential for intelligence. They appear to benefit our aging neurons, and that leads to better communication between our cells.

food

Blueberries (cont.)

Bone Broth Powder

health benefit

They're also packed with the good stuff like fibre, vitamins & minerals, but also incredibly low in calories. That's a fabulous combination.

In fact Dr Joel Fuhrman says, "the secret to not getting sick, and aging slowly is having a diet that's rich in phytonutrients and antioxi-dants from natural and colourful plants, without exceeding caloric intake". Hello blueberries!1 cup gives you a solid % of your vitamin C, vitamin K, manganese and fibre base-line requirements for the day.Helps restore gut health and immune function.

1. High in minerals from bones and therefore acts as a great electro-lyte (sugar free)2. High in Collagen and therefore Gelatin. Body is comprised outsideof water by about 65% collagen. lining of organs, even in our bones(not just Calcium) and the gut lining. Broth helps to restore thatlining and protect from leaky gut and other inflammation caused bydamage to these cell walls3. The nutrients in bone broth help to maintain a balanced bacteriaenvironment in the gastrointestinal system and provide defenceagainst autoimmune disease and flu4. Reduces bodily inflammation helping reduce and sometimes elimi-nate chronic joint pain and slows the body's ageing process5. Glutathione is one of the most potent detoxifying agents that helpcleanse the liver and digestive system. Broth is heavy in this mineral6. Great for hair, skin and nails that are all made from collagen7. Healthy and fast absorbing protein

Like geltain, bone broth is another source of amino acids, glycine and therefore glutamine, that helps restore gut health and immune func-tion, as well as reduce inflammation.

It also contains compounds that help with:Liver functionHealthy cellsDigestionCirculation

food

Bone Broth Powder(cont.)

Brazil nuts

Broccoli

health benefit

Interestingly, the long cooking time for bone broth releases anti-in-flammatory compounds, that are found in expensive supplements for arthritis and joint pain. These compounds keep your joints young and flexible.

The powder is simply dehydrated bone broth. We spoke with multiple suppliers before bringing this particular bone broth on board, and let me assure you - we asked them LOTS of questions and were very satisfied with their ability to meet all our questions with exceptional answers around both animal welfare, processing and ingredients.

Have been added to the Immunity premix for their high selenium levels. Selenium's role in immunity is to support your body to make glutathione, which is an antioxidant that powers up our immune systems' front-line bug-killers, a type of white blood cell called T-cells.The great news is that 1 brazil nut gives you 73% of your selenium needs of the day.

Nutritional powerhouse of vitamins, minerals, fibre and antioxidants. Helps liver detoxHigh in vitamin C for immunity

Rich in polyphenols (supports reduction of inflammation, better blood flow, lower blood pressure, improved cholesterol & blood sugar levels), Potent antioxdant (disease-fighting)Anti-inflammatory effects, Support heart health, Rich in flavanols (support brain health), May improve mood and symptoms of depression, Antibacterial & immune-stimulating properties, Helps our organs stay 'younger', Boosts good gut bacteria.

Cacao has many benefits! It's loaded with antioxidants. In fact, 40 x antioxidants than blueberries! Dr William Li says that cacao has been shown to help our organs stay 'younger' by reversing and preventing age-related organ damage, through increasing stem cells.

Cacao powder has also been shown to improve blood flow, switch immune system cells from inflammatory to anti-inflammatory state. Can boost good bacteria while controlling bad bacteria.Good for your gut while reducing stress and anxiety.

Cacao Powder

food

Camu Camu

Cauliflower

Chia

health benefit

Simply a fruit that's been dried and crushed to retain the wonderful properties of the fruit. Incredibly high in vitamin C for fighting bacterial infections, general immunity, iron absorption, and to fight fatigue and tiredness, half a teaspoon gives you almost your base line Vitamin C needs for the day.

Cauliflower comes from the brassica family so is fabulous helping our liver do the powerful work of detoxification in our bodies.Good for gut, brain and mood.

It's both really high in nutrients, and also contains compounds that may reduce the risk of several diseases including heart disease and cancer. Cauliflower contains some of almost every vitamin and mineral you need! High in fibre, B-Vitamins. Antioxidants and phytonutrients that help protect against cancer. Choline for learning and memory. Vitamin C for immunity.

Chia - small but mighty, chia seeds pretty much have it all.They're packed with fibre, calcium, packed with protein for muscle growth and repair. Rich in Omega 3's fatty acids for brain and heart health, as well as a long list of other mineral. Best of all, chia seeds are flavourless and perfect for thickening up your smoothie.

We covered off how the good fats in chia seeds impact our brain already. Did you know that if we were to suck all the water out of our brain, we'd be left with mostly fat? That's how important good fats like omega 3's are to our brain.

Mangesium which boosts lipolysis (the process through which the body releases fat from its stores), and helps flush out those gunky toxins in the morning.

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Chickpeas / Besan flour

Cinnamon

Coconut cream

Coconut oil / MCT oil

health benefit

Just 100 grams of chickpeas will give you 19.3 g of protein.

Not just any cinnamon. Please always choose Sri Lankan cinnamon over the run-of-the-mill cassia cinnamon. It's the one with the many health benefits. Cinnamon is wonderful and we pack it into as much as we can here at home. We go through a lot of cinnamon pancakes!

Talking about the brain today though, cinnamon shares a leadership position in this smoothie. It's been the subject of many rigorous studies that have found several neurological benefits for our brains!

Studies have shown cinnamon to:- Improve cognition- Reduce oxidation in the brain- Deliver decent levels of manganese - an antioxidant that is crucialfor brain health- Even support people suffering from Parkinsons

Not only that, but cinnamon is well known to improve blood flow. And healthy blood flow = a healthy brain!

Gah, I can't stop there though! One study (granted it was a small one), suggests that merely SMELLING cinnamon can improve our recall performance.

Good fats for a healthy brain, gut, sustained energy, and to keep you satiated.

Aside from being very rich in fibre (again, what's good for the gut is good for the brain), coconut flour delivers both medium-chain triglyc-erides (MCTs) and iron. MCTs are a type of fat linked to enhanced brain health. Iron is what carries oxygen and nutrients around the body, including to our brain.

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Coconut sugar(can also use rapadura sugar)

Coconut syrup

Coconut water kefir

Cucumber

Cultured coconut yoghurt

Dates

Flaxseed / Linseed

health benefit

Least refined and sustainable with a low GI. Coconut sugar - Small amount of coconut sugar in the premix too. I love coconut sugar because it's the least refined granular sugar available, it's the most environmentally sustainable, and it's also low GI so it gives a slow release of energy.

Low GI and has a subtle flavour. Because coconut syrup just tastes so good in this combo! I actually got the idea when I bought a smoothie from a cafe once and have become hooked!

Of course, you can replace this with any of the sweeteners we cover, but I just love the subtle flavour combo this gives. In the first video, we learnt why coconut sugar is my fave granular sugar. Well, coconut syrup is coconut sugar before being dehydrated, and is simply the sap from coconut nectar flowers.

Coconut water adds a sweetness to your smoothie, while providing electrolytes, potassium (great for brain and heart health) and sus-tained hydration. Effective liver tonic. Aids in flushing out the body.

Therapeutic-grade probiotics that nurture your gut microbiome (27 billion cpu per cup). All the benefits of coconut water, though a little less sweet and with some fizz! We use and love our kefir starters.

The type of antioxidants in Cucumber help us detoxify and flush out toxins from the body.

All the benefits of coconut cream, with the added benefit of therapeu-tic-grade probiotics to deeply nourish your gut (41 billion cpu per cup).

Loaded with fibre, antioxidants & minerals. Low GI, anti-inflammatory More info here: https://thewholefoodcollective.com.au/bene-fits-of-dates-hot-tips-to-get-more-of-them-in

Flaxseed is high in ALA omega-3 fatty acids, which have been associated with numerous health benefits. May reduce cancer cell growth, Could improve heart health, May improve digestion, May improve skin health, May reduce inflammation.

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Gelatin

health benefit

Helps heal the gut lining, build lean muscle, heal bones and joints and aid aids insomnia.

Gelatin is colourless, flavourless, and very low in calories. But it does seem to pack to punch.

derived from collagen and is beneficial to our health because of the unique structure of amino acids - remember they're the building blocks for protein. Please note that gelatin does not contain all the essential amino acids we need, so do supplement with other sources of protein too.

Interestingly, gelatin is the richest food source of the amino acid glycine, which is particularly important for your health, and particular-ly noted for being linked with improvements in mental disorders like schitzophrenia and OCD.

Studies have shown that, although your body can make glycine, you won't usually make enough to cover your needs. This means it's important to eat enough in your diet.

The reason we've included it in the gut loving smoothie though, is for obviously, it's role in the gut. In animal studies, gelatin was shown to help protect the gut wall from damage.

One of the amino acids in gelatin, called glutamic acid, is converted to glutamine in the body. Glutamine has been shown to improve the integrity of the gut wall and help prevent "leaky gut" - yet another reason to love my favourite antioxidant.

A "leaky gut" is when the gut wall becomes too permeable, allowing bacteria and other potentially harmful substances to pass from the gut into the bloodstream, a process that shouldn't happen normally. This is thought to contribute to common gut conditions, such as irritable bowel syndrome (IBS).

Gelatine can work by helping to heal the gut lining by enhancing gastric acid secretion and restoring a healthy mucosal lining in the stomach.

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Gelatin (cont.)

Goji berries

Green banana resistant starch

health benefit

Preliminary studies have also shown it to:- help with joint and bone pain in athletes, and even osteoarthritissufferers.- improve hair growth and thickness

It's also been linked to:- reduced liver damage and slowed cancer growth

And lastly, although I'm not a proponent of using foods purely for weight loss, geltain has been shown to significantly increase feelings of fullness, and because it's so low in calories, regular users of geltain who have weight to loose, may experience that as a side benefit.

Goji berries contain polysaccharides, which reasearch has shown enhances our ability to resist disease. Interestingly, Goji's polysac-charides have a chemical structure similar to echinacea and mush-rooms which are well known in their ability to support a healthy immune system too. Goji's are also super rich in Vitamin C and Zinc - both of which we already know help to protect against disease and aid recovery.

Feeds the good bugs in the gut and serves to heal and seal the gut lining.

RS is undeniably one of the most underrated, unknown and yet to be discovered functional foods in the world.

Remember, resistant starch is a type of fibre that 'resists' traditional digestion in the stomach and small intestine, and makes it allll the way to our colon where there's a big party of both good and bad bugs. The resistant starch then feeds the good bugs so they can out number the bad ones.

Having a better balance of those bugs in our gut typically helps us feel lighter, while more energetic. It also serves to seal and heal the gut, and reduce inflammation AND help our body to absorb antioxidants and some minerals.

But not all RS are equal. While only a handful of foods contain RS, many of them are in low quantities, can be destroyed through cook-ing, or come from GM sources.

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Green banana resistant starch (cont.)

Greens powder

Hemp seeds

health benefit

CSIRO confirm this starch is the richest source of probiotic fibre on earth!

It's from lady finger bananas grown in Northern QLD. I've met the farmer who discovered it myself - Robert Watkins.

1T is enough to deliver the daily recommended intake.

Resistant starch helps us feel fuller for longer, and stabilises blood sugars, which means you’ll feel satisfied after eating it. No more reaching for seconds!

I won't lie, even though we've disguised it well in this smoothie recipe, adding more than 1 scoop in 1 serve of smoothie, will significantly impact the taste. But because it's incredibly powerful, it's definitely worth adding it.

It took me a while to convert to a greens powder, but getting our min of 5 serves of veg a day can sometimes be hard. So with 1 serve of greens giving me 1 full serve of veggies, plus the 2 serves of veggies I add to the smoothie = 3 full serves right there in the morning.

And the greens are things like organic chlorella, spirulina, kelp, barley grass, alfalfa.... things we don't usually get into us regularly. And all that adds to a greater diversity of nutrients going into the gut, which we know helps build that robust microbiome we all want.

They all assist the body to gently detox, alkalise and cleanse. And of course there are no fillers or additives in the greens powder. Just 100% organic greens.

Protein, zinc, magnesium, iron, omega 3s. They assist with immunity, energy production, gut health, growth and repair.

Hemp seeds for basically all the above (sunflower, chia, flax) Leader for zinc and magnesiumThey also double as a great whole food source of quality protein, and contain all 9 essential amino acids (the building blocks of protein that build and repair muscle)

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Hemp seeds(cont.)

Kale

Lucuma powder

Maca powder

health benefit

They assist with immunity, energy production, gut health, growth and repair

All 4 of those seeds also deliver iron (add to sunflower, chia, flax)

So, adding a nutrient rich protein like hemp seeds, that have a com-plete amino acid profile, goes a long way to ensuring our immune response can function at it's best.

Mangesium which boosts lipolysis (the process through which the body releases fat from its stores), and helps flush out those gunky toxins in the morning.They're also high in fibre - both soluble and insoluble, which is good for supporting every-day detoxing.

Wonderful at neutralising and eliminating toxins from the bodyOne of the most nutrient-rich foods on the planetLoaded with antioxidants, Excellent source of vitamin C & K.

Lucuma powder - It's a fruit and adds a nice sweetness along with Vitamin C, other beneficial nutrients and antioxidants, as well as lots of fibre. Lucuma is a fruit that's often described as having a flavour of caramel or maple, with hints of mango and apricot. The fruit is simply dried at low temps and milled into a fine powder.

It's been a staple food source for Peruvians for centuries and is referred to as the 'tree of life'.

It's the most popular flavour of ice cream in Peru! And often used as a natural sweetner, as it is here in this smoothie.

It boasts many vitamins and minerals including iron, niacin and beta-carotene, and is loaded with fibre, which is know is good for the gut.

Is an adaptogenic so helps us deal with stress and supports the adrenals.

Reduces inflammation, balances hormones, and improves mood and energy. Maca's flavonoids are associated with reduced anxiety and symptoms of depression, particularly in menopausal women.

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Maca Powder (cont.)

Mango

Maple syrup

Maqui berry powder

Mesquite powder

Monk fruit powder

health benefit

Known for increasing glutathione levels in the body, which supports our immune system. Proven effective against memory impairment and learning challenges (in animal studies). Alkalising.

Aids digestion & a healthy gut, Supports immune function, Promotes eye health and clear skin, Good source of nutrients and antioxidants.

Contains numerous antioxidants, like the inflammation-reducing polyphenols. Because of this, it can be considered helpful in prevent-ing certain diseases like arthritis, inflammatory bowel disease & heart disease)Lower GI than refined sugarsPlant-based compounds reduce oxidative stress, which is responsible for aging us at a quicker rate and reducing the strength of our immune system.Good source of zinc (immunity), manganese, potassium and calcium. Manganese supports fat and carboydrate metabolism, calcium absorption, blood sugar regulation, brain and nerve function.

Rich in anthocyanins for memory and recall, maqui is also great for the gut, which in turn is great for the brain. Loaded with other antiox-idants to fight disease. May help fight inflammation. May protect against heart disease. May aid blood sugar control. May support eye health. Preliminary studies indicate maqui could also have anticancer and anti-ageing effects.

Rich in soluble fibre which can speed up the bowel elimination pro-cess, improve general bowel function and minimise build-up of toxic bacteria in the body. Anti-fungal. Has been shown to prevent head-aches / migraines. Good source of omega 3's, zinc for immunity, protein, and minerals, Zinc for immunity, Protein & Minerals.

It’s a natural fruit juice powder, contains zero calories and is sweeter than sugar by a ridiculous amount. It gets its intense sweetness from unique antioxidants called mogrosides. During processing, mogrosides are separated from the fresh-pressed juice. Therefore, monk fruit sweetener does not contain fructose or glucose.

Studies show that the mogrosides have antioxidant and anti-inflammatory properties.

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Moringa powder

Pear

Pecans

Pepitas

Pineapple

Probiotics

health benefit

Moringa does have a lot of good things going for it in the way of vita-mins and minerals, but to be honest - you'd need to eat a heck of a lot of it to benefit when compared with all the other more easily-eaten foods we've been talking about.

The reason we've included it is on account of it being an adaptogen. Adaptogens are basically, herbal pharmaceuticals. They help combat the effect of stress, inside our bodies. Stress causes very real physi-cal changes in the body - neurologically, and in our endocrine and immune systems. Adaptogens have stimulent properties that help counteract those effects.

Moringa is thought to be helpful in treating depression, anxiety, and fatigue, though more studies are needed.

One study in women found that taking 1.5 teaspoons (7 grams) of moringa leaf powder every day for three months significantly increased blood antioxidant levels.

Rich in essential antioxidants. Contain prebiotic fibre that provides food for beneficial probiotic bacteria in our gut. Packed with nutri-ents. Anti-inflammatory. Supports heart health.

Provide neurological protection and are also super high in antioxi-dants, fibre, minerals and good fats. Supports heart health, diges-tion. Anti-inflammatory. Reduces the risk of certain cancers (breast, colon).

Rich in 4 brain-boosting compounds that enhance memory and think-ing skills. Zinc, vitamin B, magnesium, and tryptophan. High in anti-oxidants. Linked to a reduced risk of certain cancers.

Boosts immune function. Anti-inflammatory. Disease-fighting antioxidants. Loaded with nutrients. Digestion easing enzymes. Suppress inflammation. May ease symptoms of arthritis. May speed recovery after surgery or exercise.

Provide good bacteria to the gut, which in turn supports our physical and mental health. The probiotics in the premixes aren't made in petri dishes, genetically modified or without prebiotics. Rather, they're made from real foods that are organic and naturally fermented on high quality mother cultures with robust and diverse bacteria strains.

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Protein powder (whey / vegan)

Psyllium husk

Raspberries

Raw honey

Rolled oats

health benefit

Supports growth and repair, immune function, brain health, and keeps you fuller for longer. Note: Unless you're particularly active, or have a protein deficiency, you can get all your protein requirements from whole food sources, without supplementation.

A fibre for great digestion. Acts as a prebiotic in the gut that feeds the good bugs. Can also lower cholesterol and blood pressure.

High in fibre, vitamins, minerals and antioxidants. Rich in an antioxi-dant called anthocyanins. Anthocyanins are what give the berries their rich colour, and are very powerful. Dr Neil Barnard who is well known for his work around how food can impact our brain, has said that upping our anthocyanin intake shows an improvement in memory and recall after 3 months. Low GI. May help protect againstdiabetes, cancer, obesity, and arthritis. May provide anti-aging effects.

Good source of antioxidants. Antibacterial and antifungal properties. Supports wound healing (topically). Phytonutrient powerhouse. Soothes a sore throat.

Whole food source of complex carbohydrates for energy.Incredibly nutritious (very high in many vitamins and minerals).Rich in antioxidants, including avenanthramides.Powerful soluble fibre called beta-glucan.Can lower cholesterol levels and protect LDL cholesterol from damage.Can improve blood sugar control.Very filling and may help you lose weight.May decrease the risk of childhood asthma.May help relieve constipation.Higher in protein than most other grains.Known as 'grain for the brain'. Also rich in vits B & E, which are great for brain function.Good source of mangesium which boosts lipolysis (the process through which the body releases fat from its stores), and helps flush out those gunky toxins in the morning.They're also high in fibre - both soluble and insoluble, which is good for supporting every-day detoxing.

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Seeds

Slippery elm powder

Spinach

Sunflower seeds

Sweet potato

health benefit

Seeds contain 4 out of 5 essential nutrients (zinc, omega 3s, iron & magnesium). More info here: https://thewholefoodcollective.com.au/seeds-con-tain-4-of-5-essential-nutrients-for-kids/

Soothes all kinds of mucous membranes, including the digestive, urinary and respiratory tracts) It tightens the surfaces which it touches, providing an effective barrier to bacterial infection.Also effective topically as a poultice for wounds, boils, ulcers, burns and skin inflammation.It's surpringly rich in nutrients and can even be used a gruel for those with intestinal inflammation, babies and the elderly.

Neutral taste, barely noticeable. Cleans skin from the inside out. Contributes things like Vits A, C and K, chlorophyll, magnesium, iron and manganese. May help reduce oxidative stress.

Packed with vitamin E, B6 and zinc for a healthy immune system.

Brain health specifically:1) Boost mental processing powers and overall mood because they'rerich in thiamine - a B vitamin that increases cognitive function andmemory,2) Reduce risk of Alzheimers.Dr Neil Barnard's no. 1 tip for fighting Alzheimers is to increase yourvitamin E intake. He referenced a study where those who consumed8mg of vit E a day enjoyed 50% less cases of Alzheimers than thosewho neglected their vit E intake. The Brain Booster smoothie delivers7mg in one hit, largely thanks to the almond butter and sunflowerseeds.

Good source of magnesium which boosts lipolysis (the process through which the body releases fat from its stores), and helps flush out those gunky toxins in the morning.They're also high in fibre - both soluble and insoluble, which is good for supporting every-day detoxing.

Rich in vitamin A to support healthy teeth, bones and skin, and give us great eyesight in low light. Incredible for the gut: It turns to resist-ant starch which feeds the good bacteria in your colon. It's sweet and pairs great with almost any smoothie (especially chocolate).

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Turmeric powder

Walnuts

Yoghurt

Zeolite

health benefit

Anti-bacterial properties for immunity.Contains powerful antioxidants, namely curcumin - a substance with powerful anti-inflammatory properties

Curcumin also:Has powerful antioxidant effects. It neutralises free radicals on its own but also stimulates your body's own antioxidant enzymes. Boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain. Should lower your risk of heart disease.Leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.Can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

Arthritis patients respond well to curcumin supplementsStudies show that curcumin has incredible benefits against depression.

Walnuts are the top nut for brain health. And have you noticed they look like a brain?

Significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns (hello breast feeding mothers), improve cognitive perfor-mance in adults, and prevent age-related cognitive decline.

The amino acid arginine in walnuts assists the liver to detox ammonia. The high glutathione and omega 3 good fats also help us out with supporting natural liver cleansing.

If you buy a good quality yoghurt, it may support gut health, detoxing, brain & mood. https://thewholefoodcollective.com.au/how-does-your-yoghurt-compare-aussie-yoghurt-review/

Incredible detox cleanse. It attracts and traps toxins, and safely removes them from the body. Studies show it to support brain health, immunity and bone regeneration, as well as improve the health of the liver and intestines. Studies also show it to have an indirect systematic detoxification effect on the body.My family also use it as a gastro treatment, face mask.

Your body wants to help you.

And when we feed it real nutrients through a diverse

range of real foods, on a daily basis, we show

ourselves the love and care we so desperately need.

““

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