New and improved Super Smoothie Ultra Protein is now back in stock

The most popular item ever published on this website is my original Super Smoothie Recipe.  However, things have been stalled for almost a year due to the base protein and nutrient powder being out of stock while it underwent reformulation by its USA manufacturer, Douglas Laboratories.

Perfect nutrition for all Kiwis on the go!

Athletes, stressed workers, vegetarians, conception, pregnancy and nursing, children, students, while convalescing, the elderly and the injured.

Vanilla is now back in stock, and the chocolate almond will be following shortly.

The Super Smoothie recipe was inspired by the Sustagen diets that enabled sustained a hardy bunch of runners to trot almost non-stop all the way from Auckland to Wellington about 1972. That race was won by Max Telford who consumed up to 14,000 calories during a running day.

My Super Smoothie is packed with the nutrients and calories that an athlete needs for sustained exercise and recovery and in a form that is easily and quickly digested. My Super Smoothie is ideal for anybody who needs to get nutrients into the body. Pregnancy, breastfeeding, convalescing after illness or injury, coping with chronic illness and combating the frailty of old age. The teenage growth spurt is a perfect time for a daily Super Smoothie.

When taking the Super Smoothie daily there is little or no need for additional vitamins and mineral supplements, unless advised otherwise by a health professional.

Designed for vegetarians

The Western lifestyle and food supplies are not at all vegetarian friendly.  Being a successful vegetarian requires a putting a lot of time and money into food selection and careful preparation and the modern lifestyle makes this very difficult.  Douglas Ultra Protein Plus's ingredients are designed for strict vegetarians, including vegans, and has a mix of nutrients and digestive aids that fill just about every nutritional gap a busy vegetarian has to deal with.

Just add water!

(Or anything else that presses your nutritional buttons!)

My Super Smoothie works perfectly on its own.  But if you want to give it a ton of extra punch, read on....

Back in stock

Super Smoothie Recovery Formula - Vanilla Bean Flavour - 948g

Currently out of stock

Super Smoothie Recovery Formula - Natural Chocolate Almond Flavour - 948g

The Super Smoothie Recipe

• UltraProtein 1/2 scoop per smoothie: https://w
• ww.garymoller.com/product-page/douglas-laboratories-ultra-protein-plus-948g.  This contains all the base vitamins and minerals - and more - that one needs for daily nutrition.
• Plain Nutratech NZ Whey Protein 1-2 scoops per smoothie: https://www.garymoller.com/product-page/nutratech-whey-powder-1kg
• Sujon NZ Blackcurrant powder.  1 teaspoon per smoothie: https://www.garymoller.com/product-page/sujon-blackcurrent-powder
• Waihi Bush NZ Flax Balance. 1 dessertspoon per smoothie:https://www.garymoller.com/product-page/waihi-bush-oil-flax-balance-500ml

• Ripe Banana
  
• Optional
  
• And any other fruit you like to add
• Douglas Laboratories Greens and Reds: Not cheap but one scoop of this high value optional extra adds the antioxidant capacity of five fruit and vegetable servings
• Fresh Free Range Egg (raw)
• Wash the egg in warm, soapy water, or water with a tablespoon of bleach added and dry before cracking it open. This minimises the already tiny risk of salmonella infection.
  
• Add the egg towards the end of the blending of the mixture to minimise damage to the delicate eggs proteins.

Blending

• Add a little water, apple juice, yoghurt, full cream milk, coconut cream - the lot - or whatever suits you best as a nutritious liquid to dilute the mix.
  
• Blend well, adding the egg towards the end of the process.

Drink the Super Smoothie straight away since the fruit and berries will oxidise quickly if left for long, even if refrigerated.

Are you a very special person?

If you are an athlete seeking the "edge" over your competition, a person struggling with medical issues, such as chemotherapy, a vegetarian with digestion issues, pregnant, nursing, a rapidly growing child or a fragile elderly person, you may benefit from additional nutritional support.

If you have challenging digestive issues such as with Crohn's, IBS, or candida 

Contact me and I will help with working out how to get the nutrients you need to support your health and recovery.

How to use the Super Smoothie

Breakfast

It is perfect for breakfast for the person in a hurry. If additional calories are required, then add some Weetbix, or porridge, and blend it in. This makes a ready-made highly nutritious breakfast drink.

As a meal substitute

If you are ill and having trouble eating or keeping food down, then a liquid meal may ideal. You may need to experiment with the ingredients, such as the egg which may cause some problems with people who have poor digestion.

For weight (fat) loss

You've heard the message time and again: Cutting down on carbohydrates while increasing protein intake brings about consistent fat loss!  Here's what I recommend as a daily habit:

• Have one half scoop of my Super Smoothie with the extras (egg, flax oil, berries, etc) for your breakfast.  This will easily keep you going through to at least morning tea.
• At morning tea make one full shaker (~700ml) using one scoop of my Super Smoothie with nothing else other than water.  Have one glass of this before you eat or drink anything else (and only have something else if you really need it).  That extra could be a few nuts or a piece of fruit or carrot for example).  Put the shaker with the remainder of the Super Smoothie in the fridge.
• Have another glass of Super Smoothie at lunchtime before you eat anything else.
• Have another glass at afternoon tea time then polish off any remainder before home time.
• Have only a small meal in the evening.  If you have the urge to snack then make a small drink with a couple of teaspoons of my Super Smoothie.

To prevent or reverse muscle wasting and for immune support

Protein and nutrient supplementation reduces wasting during a serious illness like cancer. It has been shown to bolster the immune system. 

To reduce age-related weakness and wasting

Many elderly are so nutrient deficient that even an extra daily chocolate milk drink may improve the health of an elderly person! My Super Smoothie is much, much better than that! .

For Children and Teenagers

(Without the added extras for athletes). During a growth spurt - plus school sport etc - the need for rich supplies of nutrients skyrockets. My Super Smoothie with the Douglas Ultra Protein Plus will do the job. Give it as a treat between meals, including as an after school snack.

Picky eaters

If you have a "picky eater" in the family, if you can get just half a scoop of Douglas Ultra Protein Plus into them once a day, then you are on the way to having their nutritional needs covered.

Athletes

Take one Super Smoothie about 2 hours prior to a training session or contest and within an hour of finishing. It can be used to fortify meals, replacing unhealthy desserts and snacks. The more nutrient-packed food that is consumed, the more one can train and the better the recovery.

During Extended Competition or Training

The Super Smoothie with Douglas Ultra Protein Plus is perfect for recovery between competition in a tournament event that requires intense effort several times a day and/or over several days. It also perfect when doing endurance events that go on for many hours, such as 24 hour runs or bike rides.

When using the Super Smoothie for this kind of purpose, reduce any ingredients that may slow digestion or cause premature bowel activity - The egg and the berries and possibly the flax oil. It is recommended that you use the Balance Recovery Stack to aid recovery and hydration.

Nutrition during tramping and hiking

I like to use ultra protein as the base and then add small amounts of other nutrients, such as whole milk powder, greens and reds and even some whey protein, for nutrition during very long events, or when doing multi day hikes. This formulation is very quick and easy to digest. It can be mixed at home and divided up as individual servings in sealed plastic bags. All that is then needed is a light plastic decanter and some water which you can get along the way. The Super Smoothie servings can be quickly mixed and drunk and goes well with snacks, like dried fruit. 

Lightweight and packed with nutrition!

How often and how much?

It depends. Take in a cup or two worth of Super Smoothie about every half hour to one hour (How much and how often depends on the nature of the physical activity, including the intensity and duration) so that there is a process of continual digestion. Just be aware that the higher the physical effort, the slower the digestion. This is further complicated when running because the gut slaps back and forth. Cycling and kayaking make for much easier digestion, so if it is a multi-sports event, most of the eating and drinking is during the cycling and kayak legs and much less so during the running.

If there is a lot of sweating, then drink plain water about 20 minutes into the Super Smoothie and about 10 minutes before the next Super Smoothie.

Practice and Practice and Practice!

If you plan to use the Super Smoothie in competition, or anything else for that matter, then you must practice using the exact formulation over and over again in training. You should also enter less important events and test the formulation under real race conditions. Keep tweaking the recipe so that you get it perfected to suit your special digestive quirks.

Hot weather - Cold Weather

If the conditions are cold, make up the Super Smoothie more concentrated. If the conditions are stinking hot, then you make the mix much more dilute so that there is more water taken in during any hour. Drink between Super Smoothies as required.

What else is needed for optimum nutrition?

Other than the Super Smoothie and a balanced diet, little else is needed by all (Athletes, the elderly, the infirm, teenagers, vegetarians and so on) for super nutrition. That's all! 

Of course, there are people with very special needs that require special diets, that the advice on this page simply won't suit and I will do my best to assist if contacted.

How to Measure the Benefits

Some people worry about getting fat, others want to lose fat. Others want to pack on the muscle. Everyone wants to be properly hydrated. An effective nutrition programme will optimise body fat percentage, lean muscle, bone and body hydration. The most convenient way to do this is with the Salter 9106 Body Composition Scales. These are remarkably accurate and very motivating. I am selling these well under their retail price of NZ$140. I want all of my clients to have one in their home. I want them to see the benefits of following my advice about health and fitness. I want them to share their body composition results with me, no matter where in the world they live, so that I can help them further and do so on the basis of useful and accurate information.

Got the idea? Well, what are you waiting for? Go for it!

Do you have a question?
Email Gary: gary@garymoller.com. Please include any relevant background information to your question.

Paleo Bone Broth Recipe: One of the wholefoods nutrient essentials for everyone (updated)

The big mover and shaker for nutrition right now is the Paleo Diet. While I think it is a move in the right direction,  the Paleo Diet of today is far from "Paleolithic" times spanning from about 2.5 million to 10,000 years ago.  

The animal content of true Paleo was hardly factory raised chicken, pork, beef and eggs.  The meat of yesteryear was more akin to road kill.  Early Humans scavenged mostly smaller animals, like vermin of today, that had a varied diet of bugs, grubs and plants.  If near the ocean the diet included shell fish, small fish sea slugs and seaweed.  Grubs and insects were an important part of the diet - anyone for a grasshopper entree?

The meat of today, by contrast,  is mostly recycled GE corn and wheat with a good serving of pesticides  herbicides and antibiotics.  Wheat and corn are force fed plants that are essentially little more than NPK (Super Phosphate), nitrogen, potassium and phosphorus.  Where's the hundreds of other trace nutrients that Humans require to be healthy?

Road Kill - the REAL Paleo Diet

During Paleo times, the kill was scrawny - the chickens would have been more like an underfed Weka than a plump and helpless battery chook of today.  I was looking hungrily at one of those birds while out hiking last Summer and pondered what kind of a feed it would give us, if I could only get my hands on it.  My conclusion was there was little more than a few mouthfuls each, once plucked!

Nothing was wasted during Paleolithic Times: The most nutritious parts of the animal is the liver, kidneys, heart and brain.  Even the blood would not have been wasted.  The bones were broken into bits, the marrow sucked and the gristle chewed.

If food was cooked it was probably more braised  over an open fire than cooked right through, to remove hair and feathers - depending on the level of advancement of cutting and cooking utensils.

There was no refrigeration back then, so meat was either very fresh or very ripe along with a generous serving of nutritious maggots.

With the development of pots for cooking, the remaining bits would have been boiled up and the resulting broth drunk.

C'mon - Let's play Paleo!

Let's not get too romantic about Paleolithic times:  Life was tough, even if the diet appears to be pretty good, if not terribly unreliable.

Few babies ever made it past their first year of life: Disease, hunger, cold and predation took its toll.  This is why babies cry all the time: A baby left alone for even one minute might not live another moment.  Most women perished in child birth, or shortly after.  The men seldom lived past thirty years of life.  If predation, starvation or conflict did not get them, rotten and impacted teeth ensured their demise. The global population probably never exceeded five million which means there was a huge attrition rate.

The Good Old Days!

When I think of my childhood of the  1950's and early 60's, in rural Putaruru, the food we ate was surprisingly "Paleo".  Much more Paleo than the sanitised Paleo of today.  The butcher shop was in front of our house.  Often I would watch the butcher dismember a beast on a huge wooden block.  Mum would serve meat  plus two veges with every main meal of the day.  At least once a week, this included meat such as liver, kidney, tripe, ox heart, ox tongue, sheep brain and even black pudding.

The vegetables came mostly from our garden out the back which was compost and manure fed.  Fruit was seasonal and from surrounding orchards.  The fruit and veges of the 50's were less sweet, more chewy and packed more nutrients than their modern equivalents.

At primary school I was a milk monitor which means I distributed the bottles of full cream non-homogenised milk to the classes and got to guzzle the left overs.  The milk was often going a little sour being left out in the sun for a number of hours before consumption.  I liked it.

Now that's more Paleo!

When I went to Otago University in 1972, the hostel served black pudding (congealed blood sausages), liver and kidney with the bacon.  If this was to be served today there would be a riot.

What I am getting at is this:

• The modern Paleo Diet is not really Paleo.  Its a diet that is so sanitised to the extent it hardly has any resemblance to the diet of Paleolithic times.
• The muscle, especially of the modern factory raised animal, is the least nutritious part of the animal.
• Paleo really means eating the whole animal that should be free range raised.
• I'll concede on any requirement to eat rotten meat and maggots in order to be "Paleo".

Bone Broth - a partial solution

Get a big pot (not aluminium) and part fill with water.

Get 1-2 Kg of fresh beef  or lamb thigh bones (Cartilage and long bones that have been cracked or cut open) plus a chicken frame from the butcher or supermarket and toss these into the pot.

Add garlic, onion, any combination of spices (Turmeric, paprika, curry etc) that grabs your fancy and add a generous sprinkling of pink multimineral salt.

If you want to go real Paleo, add some fine pieces of chopped liver, kidney and so on.

Bring to the boil and simmer gently for several hours then serve the liquid as a nutrient-dense soup.  Use it as a stock to flavour meals.  The liquid stores well in the fridge and freezer.

Enjoy!

Doesn't simmering for hours destroy all the nutrients?

While boiling up a broth may destroy or degrade some nutrients, like vitamin C, other nutrients, such as minerals, gelatin and proteins are massively released into the liquid.  Just to clarify: Elements, like magnesium and zinc, can not be destroyed by cooking them up in a pot.  Nothing, other than nuclear fission and nuclear fusion, are capable of changing or destroying an element.  For what may be lost from the broth much more is gained by the nutrients released.  And what may be lost can be compensated for by eating fresh fruits and veges and lean meats along with the broth.

Helpful links:
https://www.cognitune.com/bone-broth-benefits/

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Gary's Extra Healthy Muesli Recipe

Ingredients
(Adjust quantities of each according to taste) Buy your dried fruit and nuts from a source that guarantees their freshness to avoid eating rancid nuts or moldy fruit and make only enough of this recipe to last a few weeks.

• Raw rolled oats
• Crushed walnuts
• Slivered almonds
• Pumpkin seeds
• Sunflower seeds
• Pine nuts
• Add any other affordable nuts
• Chopped dates
• Chopped prunes
• Chopped apricots
• Raisins/sultanas
• Lecithin granules
• Wheat germ
• Honey - a small amount to taste. As it is a sugar, keep to a minimum.

Process

• Warm the honey until it is flowing freely and mix into the rolled oats.
• Next, add and thoroughly mix all of the other ingredients so that you have a mix that is approximately 50% rolled oats and the rest made up of the nuts, dried fruits and other ingredients
• If you like, you can separately roast the rolled oats and even some of the nuts

Use

• Served with fruit and home made yoghurt, a plate of this muesli supplies everything needed to get you going first thing in the morning and for several hours thereafter.
• Add a dessert spoon of Waihi Bush flax oil just before eating.
• You can also make it into porridge, which is even more nutritious and warming - very tempting in the winter.
• Mix it up the night before and soak overnight in water (about as much water as oats). It then takes only about 5 mins to simmer into porridge in the morning (add as much water again before cooking).
• Use it as a quick snack during those extra busy times or between meals when feeling peckish.
• Use as a substitute for junk foods like ice-cream and sweets

Constipated?

Have an extra bowl or two during the day!

Note: Some experts recommend that nuts and grains be soaked overnight to neutralise the enzymes that inhibit the release of some of their nutrients. I quite like doing this (When I remember!) mostly because it brings out the taste of the nuts and dried fruits - yummy, yummy!

How to use our cold pressed flax seed oils

View this video about the health benefits of flax oil products:


View this video for advice about which Waihi Bush flax oil blend is best for you:

Highly recommended uses for

Waihi Bush Flax seed oils

OUR FAVOURITE – Mixed with yoghurt, plain or flavoured but ideally acidophilus. Add fruit or a spoonful of your favourite jam.

ON FOOD -
· on muesli, cereal or porridge; top with yoghurt.
· in soups and casseroles after serving.
· on stir fry vegetables after serving
· on potatoes instead of butter. Top with cottage cheese or sour cream.

BLENDER CREATIONS -
· Basic Smoothie - Banana, yoghurt, milk or juice, 15-30mls Waihi Bush oil
Add any of the following to taste
· fresh fruit, honey, maple syrup or jam
· muesli, freshly ground nuts, or seeds, spirulina, or barleygreens

SPREADABLE BUTTER - soften 125g butter, place in a food processor and slowly add 65ml of Waihi Bush Oil until thoroughly mixed. Store in a light proof container in the refrigerator. Ideal for making healthy sandwiches. Do not, however, cook with this butter.

STRAIGHT FROM THE BOTTLE - by the spoonful, and followed with raisins or nuts or juice to clear the palate.

SALAD DRESSINGS and DIPS

Creamy Italian

• Add cider vinegar and Italian herbs (basil, oregano) to taste.
• A delicious dressing on crisp greens or as a dip for raw vegetables.

Thousand Island

• Add a little lemon juice and tomato juice, chopped hard boiled egg and dill pickle.
• Honey to taste.

Green Goddess

• Mince cucumbers, spinach leaves and a little parsley (or other herbs).
• Blend into the Oil-Protein mix and season with dill.

Poppyseed Sweet & Sour

• Add honey for the sweet and lemon juice for the sour.
• Spark with a little Dijon mustard and sprinkle with poppy seeds.
• Wonderful on both fresh fruit salad and the traditional green salad.

Russian

• Add honey (sweet), lemon juice (sour) and tomato juice to taste.
• Hot Stuff - Add cayenne pepper, minced chilli peppers, diced red bell pepper and onion and blend well.
• Refrigerate for an hour to bring out the flavours and use as a dip for crisp raw vegetables.

MAYONAISE -

1. Prepare the following oil mix:
· 120ml (half cup) Waihi Bush Flax Original or Flax Boost
· -120ml cold pressed oil (olive oil, fresh sunflower, safflower or canola) or 240mls (1 cup) Flax Balance
2. Break an egg into blender then add
-30 ml lemon juice or vinegar
-dash of mustard (dry or prepared)
-dash of cayenne or white pepper
-60 ml of oil mix
3. Blend at low speed JUST until it begins to thicken
4. Immediately add remaining 180 ml of oil in a steady stream,

*Note: Vegans may use tahini or sundried tomatoes instead of egg

Sundried Tomato Mayonnaise

1 cup Waihi Bush Cold Pressed Flax Original or Waihi Bush Balance
1 cup Extra Virgin Olive Oil
1 cup total of vinegar- try mixing different types
½ to 1 cup of sundried tomatoes
Approx. 1 tsp each, or to taste
try Basil and Oregano
Salt & Pepper to taste
Blend tomatoes into a smoothish paste. Add seasonings and vinegar, then drizzle the oil in fairly fast. If the end result is too thick then add more oil and vinegar (or just water). If too thin, add a little tahini or an egg yolk.

Sesame-Herb Mayonnaise

1 cup Waihi Bush Cold Pressed Flax Original or Waihi Bush Balance
1 cup Extra Virgin Olive Oil
1 cup total of vinegar- try mixing different types
Approx. 2 Tbsp tahini - unhulled is better
Approx. 1 tsp each of herbs, or to taste try Basil, Coriander, Oregano
Salt & Pepper to taste
Mix/Blend all ingredients together and the tahini last. If possible leave to stand for a few hours for the flavours to mix and ‘develop’ a little. More tahini will thicken it.

Vinaigrette - Combine Waihi Bush Oil, vinegar and herbs to taste. Store leftover dressing in a light proof container in the fridge.
Non Dairy Dressing - Combine:
60 ml apple cider vinegar
5 ml Tamari sauce (optional)
5 ml maple syrup or sugar
3 - 5 cloves garlic
6 drops Tabasco sauce
1 tbsp sweet basil
½ tsp tarragon
½ tsp oregano
1 tbsp capers
1 tsp Dijon mustard
180 ml Waihi Bush Oil
Blend together. Store left over dressing in a light proof container in the fridge.

If you are consitpated, try this recipe

Constipation is a very common problem that can lead to serious health problems, yet the prevention and alleviation of constipation is very simple. There is never any need to resort to expensive and potentially hazardous medications that may deplete your body of already low levels of nutrients. The solution is a combination of diet and resetting your daily biorhythms.

Here is a sure-fire plan for relief:

• Go to bed and get out of bed the same time daily, including weekends.
• Go for a brisk walk each morning before breakfast.
• Go to the toilet at exactly the same time every morning
• Have a good helping of my muesli recipe for breakfast.
• Have at least three pieces of fresh fuits daily.
• Have leafy vegetables and root crops like carrots daily.
• Have less refined foods, including less sugar and flour products.
• eat your main meals at exactly the same time every day, including weekends and holidays
• At night, before going to bed, have 2-3 New Zealand Kiwi Fruit and one dessert spoon of delicious Waihi Bush flaxseed Oil.
• Keep this pattern of of behaviour going as best you can when travelling.

Within a week or so, you will find that your body has reset its rhythms of digestion and elimination so that they happen liek clockwork. Keep this pattern of

Medications

Many kinds of medications - be they for the heart, circulation, cholesterol, mood stabilisation or for reducing pain or inflammation - may affect digestion and the motility of the intestines. Even common aspirin can seriously affect the digestive tract. If you are taking medications on a regular basis, please discuss their potential effects on digestion and elimination with your doctor. In many cases, there is a natural alternative.

Super Smoothie Recipe for Athetes the Elderly and the Infirm

This is the Super Smoothie recipe that I have been using for years. It is a nutritionally packed supplement for all kinds of applications such as for athletes in hard training, maintaining strength in the elderly and for recovery following serious illness or injury.

It is ideal as:
An additional source of pre and post exercise calories that is packed rich with nutrients

• A nutritious snack for children and teenagers after school and before exercise
• A nutritious substitute for the usual less nutient packed breakfast
• A meal substitute for the elderlyAn aid for recovery during and after injury or illness
  

Ingredients

• Enough whey protein powder to give you 20-30g protein (see the label)
• Whey protein is highly bio-available and may speed recovery after exhausting exercise or ill health
  
• 2-4 scoops of milk powder, or a substitute, or use any kind of milk, or use apple juice or good old plain water
• Home made acidophilus yoghurt. For nutrition, flavour and thickening.
  
• The acidophilus is important for digestive health. If you can't make your own, buy an unsweetened, unflavoured brand and make sure it says "acidophilus"
• If dairy intolerant, substitute dairy with any of the following:
  
• Goat milk, but not soy
• Coconut cream
• Ground nuts
• Banana &/or other fruit
• Berries are wonderful, especially if you are following a low-carb diet.
  
• Berries are packed with health benefits, including powerful antioxidants
• Tablespoon of omega oil such as Waihi Bush flax seed, olive or wheat germ.
  
• Fats are essential for digesting protein
• Fruit juice like apple Water

Optional ingredients (highly recommended)

• Brewers yeast flakes (This has quite a strong taste, so go easy on it!)
  
• Lecithin.
  
• A fat emulsifer that is also beneficial for the nervous system as well as the circulation
  
• Glucosamine & chondroitin
  
• Highly recommended for joint health and will assist repair after excessive or violent exercise, or resisting the wear and tear of advancing age
• Creatine to assist explosive performance and recovery and in any cases of debilitation relating to age and illness
  
• Wagner Ester C powder
  
• The Queen of vitamin C and a powerful anti-oxidant to assist recovery, for strong collagen and resistance to infection
• One fresh, free range, organic, raw egg
• Raw egg yolk is highly nutritious and quickly digested.
  
• But raw egg whites have small amounts of anti-nutrients that inhibit digestion of some nutrients. For this reason, raw egg yolks may be added to all smoothies, but whole raw eggs shouldn't be eaten more than about 3-4 times a week.
  
• You can also make the smoothie without egg if you prefer. People who are allergic/intolerant to eggs, are usually reacting to the whites, and should still be able to eat the yolks.
• If you are having raw egg, take any B vitamin supplements 2-4 hours either side because the protein in the egg may inhibit the uptake of the B vitamins.
  

Instructions
Blend everything except the egg, then add egg and blend again for several more seconds. Egg protein is delicate and easily damaged, so add it towards the end of the blending to minimise any damage

Usage (sport)

• Take 2 hours prior to and immediately after long or exhausting training sessions
• Can be additional to usual meal
• As a snack between meals
• On recovery days or when feeling unusually tired or sore
• Experiment as an energy supplement while exercisin

Usage (Ageing)
As one gets older, the need for calories diminishes, whereas the need for nutrients increases. This presents a difficulty for the older person who may be less hungry than years ago and apt to putting on body fat if taking in more than about 1500 calories per day.

Unfortunately, even the best diet of less than 2,000 calories may not contain sufficient essential nutrients to maintain optimum health. Malnutrition is rampant among elderly populations in countries like New Zealand.

The Super Smoothie offers an affordable and practical solution by being packed full of nutrients relative to calories.

• Have as a highly nutritious meal substitute such as breakfast
  
• Use as a nutrient-packed snack between meals
• Take immediately after exercise to maximise the benefits of the exercise

Usage (Illness and Injury)
When ill or injured, one of the first things to suffer is one's appetitie (Hospital food does not help!). During times of physical and emotional stress one's need for nutrients, including vitamins, proteins and antioxidants is increased - not decreased. General anaesthetic, drugs, therapy like chemo and radiation therapy and the flooding of the body with toxins from tissue damage all suppress appetite while increasing nutrient needs.

The Super Smoothie is one of the best solutions for countering the tendency to become malnourished and to expedite recovery. The Smoothie is easily ingested and digested and the ingredients can be adjusted according to need and tolerances.

Use as a daily meal substitute, especially to replace the usual hospital stodge that contributes to hospital constipation.

Encourage consumption of wholefoods, fruit and vegetables in addition to the Smoothie and in accordance with tolerances

How to make lamb/beef bone stock recipe

Chicken/Lamb/Beef Stock

Warning
Please try to use only organicaly raised free range animals that have had a happy life, roaming the hills and paddocks. Avoid factory farmed, grain-fed animals that have probably also been dosed with all kinds of chemicals including antibiotics, insecticides and growth promoters. These animals will also be low in vtiamin D due to lack of exposure to sunlight and vitamin A deficient.

Ingredients

• head, neck, feet and wingtips of 1 chicken, giblets from 1 chicken or meaty bones from beef or lamb - or a mix of all of these if you like.
• 1/4 cup vinegar (The acid in the vinegar helps leach out the minerals in the bones as well as adding flavour)
  
• 1 onion, peeled and chopped
• 1 carrot, peeled and chopped
• 3-4 sticks celery, chopped
• Several sprigs parsley and fresh thyme, tied together
• Clean cold water
  

Place bones in a large pot (Not aluminium please!) with vinegar, vegetables and herbs. Add enough cold water to completely cover the ingredients. Bring to a simmer and skim off any scum that rises to the surface. Cover and simmer several hours, skimming occasionally to remove excess fat. Let cool and strain into a bowl or pitcher.

The resulting stock can be stored in the refrigerator or frozen in smaller containers for later use.

Use as a highly nutritious source of minerals, protein and vitamins in all your cooking such as in stir frys, soups and gravys.

Fish Stock Recipe

Fish head stock is extremely rich in nutrients, especially vitamin A.

Add to your stir fry meals and for making delicious fish soup.

• 2 tablespoons butter
• medium onions, very thinly sliced
• 4 stalks celery, very thinly sliced
• 2 medium carrots, very thinly sliced
• 2 dried bay leaves
• 1/4 cup roughly chopped fresh flat-leaf parsley and stems
• 6 to 8 springs fresh thyme
• 2 tablespoons black peppercorns
• 1 large or 2 small fish heads split lengthwise, gills removed rinsed clean of any blood
• 1kg fish frames (bones) cut into small pieces and rinsed clean of any blood
• 1/4 cup dry white wine
• About 3-4 very hot or boiling water
• Sea salt

Melt the butter in a heavy stockpot over medium heat. Add the onions, celery, carrots, bay leaves, parsley, thyme, and peppercorns and cook, stirring frequently with a wooden spoon, until the vegetables become very soft without browning, about 8 minutes.

Pierce the fish eyes so that you don't miss out on the vitamin A rich contents of the eyeball.

Place the fish head on the vegetables and stack the fish frames evenly on top. Pour in the wine, cover the pot tightly, and let the bones sweat or 10 to 15 minutes, or until they have turned completely white.

Add enough very hot or boiling water to just barely cover the bones. Give the mixture a gentle stir and allow the brew to come to a simmer. Simmer for 10 minutes, uncovered, carefully skimming off any white foam that comes to the surface, trying not to take any herbs, spices or vegetables with it. (Using a ladle and a circular motion, push the foam from the center to the outside of the pot, where it is easy to remove.)

Remove the pot from the stove, stir the stock again, and allow it to steep for 10 minutes. Strain through a fine-mesh strainer and season lightly with salt. If you are not going to be using the stock within the hour, chill it as quickly as possible. Cover the stock after it is thoroughly chilled (it will have a light jellied consistency) and keep refrigerated for up to 3 days, or freeze for up to 2 months.

Makes 2-3 liters.

My recipes page and other updates

To my surprise, the recipes page of this website is the third most popular page visited on this website!

So, I have been busy over the weekend cleaning it up and getting it ready for the addition of more healthy recipes.

Check it out here and let me know what you think.

I have also added a really usefull couple of bookmark and RSS buttons which you can see to the left of this article and at the bottom. These bookmark and RSS buttons make it so easy to keep track of my website, read the latest articles and forward them to otheres - All of this at the click of a button on your desktop screen or browser toolbar! To learn about RSS, Go here. To learn about Bookmarking, go here. Or, you can simply click on the RSS and Bookmark buttons on this site and give them a whirl!