Golden Mylk Smoothie // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

I'm not going to lie, when the golden mylk trend started I was all over it like a rash. I was ordering golden mylk lattes at cafes (no shame - i'm one of those people), I was creating golden mylk hot chocolates at night and I was even making the below recipe, golden mylk smoothies, after the gym or pool. I just couldn't get enough of that sweet golden liquid, but for good reasons! 

This smoothie is amazing for helping with inflammation (thanks turmeric) and great for anyone who does labourious work or hits the gym regularly to help those sore muscles.  The black pepper in this smoothie plays an important factor, as it boost the bioavailability of curcurmin (aka it makes it easier for our bodies to absorb the goodness from turmeric). The ginger in this smoothie helps to ease the digestive system and can be good for anyone experiencing nausea.

Frozen bananas are my favourite friend when it comes to smoothies as not only do they add a creamy texture and cool your drink down, they are also packed with energy to keep you fuelled. Bananas are also great for making you happy due to high levels of the mood-enhancer tryptophan! So not only does this drink look like sunshine - it will have you feeling like sunshine too!

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GOLDEN MYLK SUNSHINE SMOOTHIE

Serves 2
Prep time: 5 minutes

INGREDIENTS

2-3 frozen bananas
600ml plant-based milk (almond or coconut)
2 heaped tablespoons cashew or almond butter
1-2 medjool dates, pitted
3/4 - 1 teaspoon turmeric
3/4 - 1 teaspoon cinnamon
1/4 teaspoon ginger
pinch cardamom
pinch black pepper
1 tbs raw honey or rice malt syrup (optional - i don't use either)
1 scoop vanilla protein powder (optional)
1 cup ice (optional)

METHOD

1. Place all ingredients into your blender and blend until smooth. Pour into two glasses and enjoy immediately.

Note: To make this into a 'thick shake' add a scoop of plant-based ice cream (refined sugar-free, of course!). 

I was first introduced to David Frankiel and Luise Vindahl of Green Kitchen Stories back in 2012 when I first started to really pay attention to what I was eating. I had been switching between vegan and vegetarian for 12 years, was giving up gluten (unaware at the time I was coeliac), was cutting out refined sugars and all dairy products were completely eliminated. Finding recipes to suit my new lifestyle back then was hard. There wasn't the plethora of plant based blogs and cookbooks on offer. It was either recipes in extreme diet books, which lets face it, weren't all too appealing to a 21 year old, or it just didn't tick all of my new boxes. Whilst looking for inspiration online, I stumbled across Green Kitchen Stories and instantly fell in love. Their recipes were simple, real and looked SO appealing. They were the first couple that showed me that eating healthy could be delicious, and wouldn't make me feel like I was missing out on the foods I loved. Not only that, they were adorable. Their love for each other, and watching the beginning of their family made my heart strings sing. They were the ones who inspired me to think that plant-based cooking could be my career. If they were helping people change their lives through food, I could do it too!

I religiously followed the posts on their website. I got their first cookbook, I religiously liked their instagram posts and wanted to be as cool as David and Luise. Fast forward 2 years and this incredible couple would be attending my first Cookbook launch. I thought I was going to explode of nerves having this duo and their adorable family there to celebrate the release of something inspired by them. 

There is no secret smoothies have been trending for the last 5 years. Smoothie bars are popping up everywhere, making it easier for us to stay healthy wherever we go. Packed with incredible fresh ingredients, smoothies not only give us a boost of nutrients, they also add energy, fibre, antioxidants or a plethora of vitamins and minerals into our diets. Smoothies are a go-to for me, whether it be something which I can have on the go to ensure I still get nourished when I am too busy to make/consume a meal, or whether it be an afternoon treat, a pre or post workout protein packed energy hit or just something simple to tie me over in-between meals.

In Green Kitchen Stories latest cookbook, Green Kitchen Smoothies, there are recipes to suit every and any occasion. Whether its simple breakfast smoothies, green smoothies with a twist, or recipes that will transform the way you think of dessert. This is the perfect cookbook for anyone who is just getting into the health and wellness world and for those who just need some new and exciting ideas to inspire their smoothie game. I could not recommend this cookbook enough!

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Purple Performance Smoothie // David Frenkiel and Luise Vindahl from the Green Kitchen Smoothies cookbook. Cookbook out now through Hardie Grant. Photography by David Frenkiel and Luise Vindahl.

Purple Performance

pre- and post-workout smoothie
SERVES 2 or 1 large serving

Beets (and other nitrate-rich vegetables) improve blood and oxygen flow in muscles and prompt them to use the oxygen more efficiently. Sour cherries are rich in antioxidants and help the body to recover from intense training, as well as reducing delayed-onset muscle pain. Drink beetroot and sour cherry juices and smoothies regularly to gain the physical benefits. 

Ingredients

1 small raw beetroot, peeled (approx. 80 g/3 oz)
1 tablespoon dried sour cherries or sour cherry powder (or goji berries)
60 g (2 oz/½ cup) frozen raspberries
1 ripe banana, peeled
1 tablespoon hemp seeds or hemp protein powder (or more if you like)
½–1 teaspoon fresh ginger, grated (or ¼–½ teaspoon ground ginger)
350 ml (12 fl oz/1½ cups) almond milk (or unsweetened milk of choice)
1–2 tablespoons lemon juice

Method

Depending on the strength of your blender, roughly chop or grate the beetroot and add it to the blender along with the rest of the ingredients.

Blend on a high speed until completely smooth. Taste and adjust the spiciness and sourness to your liking by adding more ginger or lemon juice if necessary.

Pour into two medium-sized glasses and serve, or store in a large airtight glass bottle to pack into your gym bag (as featured in the photo).

Although it is winter in Melbourne, and freezing cold (in my opinion any case) - the sun is still shining! When I see blue sky and the sun shining outside, all I want to do is chill out on a banana lounge cocktail in hand. This recipe below is normally the cocktail that sits in my hand, however at the moment it is enjoyed inside whilst I am rugged up in a jumper, jacket and jeans - not outside in a bikini.
 
This mix acts as a double whammy - you can pretend it's summer whilst also fighting off winter colds. It contains fresh pineapple juice which will give you your awesome Vitamin C dosage, it contains thiamine and Vitamin B6 to stablize your blood sugar levels, boost the immune system and give you some roaring energy. On top of this, it's rich in potassium, promoting kidney health - and helping balance your electrolytes! This spikey haired beauty also acts as a digestive aid, and contains bromelain an anti-inflammatory enzyme. 

Next ingredient, you have the coconut water which again replenishes your electrolytes containing around 15 x the amount of potassium you would find in a regular sports drink! It's also packed with magnesium, calcium, phosphorus, manganese and zinc to help your body run smooth. Plus, who doesn't love coconut?

Then we have Lucuma, one of my all time favourites. Containing 14 essential trace elements such as calcium, magnesium and phosphorus, and being a great source of fibre, carbohydrates. It also contains that wonder for our eyes beta-carotene, as well as B3 and iron. Lucuma has been used as anti-inflammatory, for wound-healing (promoting tissue growth) and anti-aging - Ooh lala. I use Lucuma in a lot of my food. I find it acts as a sweetener and has an almost caramel taste. In other words, it is delicious. It will always be a pantry staple for me.

Ingredients
Serves 2
 
Half Pineapple (organic preferable)
1 cup coconut water
1 tsp Lucuma
couple of mint leaves (bruised with your hands)

Place Lucuma into a jug and then pop in your bruised mint leaves. Juice your pineapple and place into the jug as well as adding the coconut water. Hand whisk the ingredients until slightly foamy on top. Alternatively place all ingredients in cocktail shaker with ice and shake up. Serve in two glasses on top of ice. Decorate with a couple of mint leaves in each glass with a slice of lemon, lime or orange on the side.

Sip, close your eyes and pretend you're in a tropical paradise.

Photography by Elisa Watson.