THE SUPER SMOOTHIE COLLECTION1 diploma, 8 students, 13 recipes

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½ cup blueberries

¼ cup coconut yoghurt

1 cup almond milk

½ large frozen banana

Blend until smooth and top with flaked, unsweetened coconut

I chose this smoothie because it’s as delicious and wholesome as it is pretty. With antioxidants, healthy fats, berry goodness, and a pretty purple hue - who wouldn’t love this?

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BLUEBERRYBLAST

SMOOTHIE

Chantelle Marie happyhealthyholyhome.com

Serves 1

The FIAFitnation edit:

AN ODE TO SMOOTHIESThick and creamy… always dreamy. Clean and (sometimes) green and full of protein. Packed with fibre and vitamins for a serious nutrition punch... Seems we have spent too much time on the recipes to perfect our little sonnet, but you get the idea. We love smoothies!!

The FIAFitnation Super Smoothie eBook is chock-a-block full of deliciously healthy recipes that are quick and easy to whip up. Scooped into the blender are 13 recipes lovingly created by the FIAFitnation Diploma of Nutrition and Dietetics for Personal Trainers (10454NAT) students.

In this book you’ll find:

Dairy-free recipes

Post-workout recipes

Superfoods, wholefoods and green smoothies

Breakfast bowl smoothie

The benefits of blending

Your guide to adding protein to smoothies

With contributions from our expert lecturers and nutritional coaches, this book is your pocket guide to tasty smoothies for better wellbeing. You can feel confident knowing that you’re getting dietary advice directly from our passionate and well-informed Certified Fitness Nutritional Coaches™.

Enjoy, the team at FIAFitnation

PS. if you have a smoothie recipe you’d like to share, please email us at marketing@fiafitnation.com.au

Post-work-outSu

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¼ cup frozen green peas

¼ cup frozen blueberries

¼ cup frozen strawberries

½ tsp vanilla essence

4 tbs coconut milk (or any kind)

Blend until smooth.

Tip: you want the consistency to be thick, so slowly add in the milk as you blend.

Top with:

1 tbs pepitas (pumpkin seeds)

1 tbs chia seeds

1 tbs coconut flakes

1 tbs sunflower seeds

Blueberries (fresh or frozen)

1 cup cold black coffee

1 cup almond milk

½ tbs cacao powder

1 tsp honey

1 tray of ice

Place all the ingredients into a blender and blend until

the ice is crushed and runny. Pour and serve into a glass or

transportable shaker.

I created this smoothie because I do my workouts early in the morning and the caffeine fix really helps me get through the rest of my day.

I created this smoothie one day when I had no other green veggies in the house but frozen peas. Thrown together with some berries, this delicious smoothie bowl was born, and easily upped that day’s intake of greens. Who ever thought of putting frozen peas in a smoothie? Definitely not me - but it works! Score!

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PURPLE PEASMOOTHIE

BOWLMOCHACCINO

SMOOTHIE

Chantelle Marie happyhealthyholyhome.com

Nancie Green facebook.com/greenbeastpersonaltraining

Serves 1

Serves 1

Protein. It fills you up, gives you energy and makes you happy. It’s also essential for the growth and repair of all body tissues, including muscle however did you know to build strength, muscle cells need physical activity as well as all the nutrients – not just protein.• 4 tbs yoghurt (7g protein)

• Small handful of nuts or seeds (9g protein)

• 1 tbs nut butter (almond-brazil - cashew or peanut) (3.5g protein)

• 1 cup milk (7g protein)

• 2 tbs chia seeds (4g protein)

• 1 tbs oats (4g protein)

6 EASY WAYS TO ADD PROTEIN TO YOUR SMOOTHIE

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1 medium banana

400ml water (optional: milk)

30g almonds

2 tbs natural yoghurt

Handful of ice

Cover and blend on medium – high speed until smooth

200mL premium fresh apple juice (juiced or fresh and

preservative/additive free)

1 organic kale leaf

3-5 baby spinach leaves (preferably fresh from your

garden)

Fresh ginger to taste

Blend with ice, serve and enjoy.

Great for when you need a pick-me-up and a fantastic way to start the day with a ZING!“ ”

SUPER FASTGREEN

MACHINE

Beti Nicolas betipt.com

Serves 1 Serves 1

REPLENISH

Superfood Kale: It is a nutritional powerhouse packed with antioxidants such as vitamin C, beta-carotene, kaempferol and quercetin which boasts impressive anti-cancer effects.

A smoothie that has been designed to replenish the body after an intense workout. “ ”Katrin Hapala musclemechanic.com.au

Quick to prepare and minimal washing up Forgiving with measurements i.e. you don’t have to accurately measure ingredientsIt’s a great way to include more fruit and vegetables in the diet. According to ABS, only 7% of us get enough veg… *Keeps the fibre in the food as opposed to juicing where the fibre is discarded

*abs.gov.au

THE BENEFITS OF BLENDING

Superfood

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¼ cup blueberries

1 banana

½ mango or 1 tbs cashews

1 tbs plain Greek yogurt

1 tbs chia seeds

¼ cup oats

Place all ingredients into blender.

Fill with water to desired amount but enough so all ingredients blend well. Blend, pour into tall glass. Top with a mint leaf and a sprinkle of finely chopped almonds (optional).

2 bananas

Handful of cashews

1 tbs raw cacao powder

200ml coconut water

½ cup yoghurt

Splash of vanilla essence

1 tsp honey

Handful of ice

Blend until smooth

Add raw cacao nibs and chia seeds and a walnut to top!

The Diploma of Nutrition & Dieteticsequips me to give my clients a moreholistic approach to their health; to write up diet plans, provide recipes and give clients nutritional advice.Topics of conversation during the work-outs now take on a whole new approach.I have a broader grasp on the benefits of community help and client assistance and I’m able to build further rapport withmy clients.

I created this smoothie as a breakfast smoothie for my son who is a swimmer, as there is always a rush to get organised for school straight after swimming in the mornings. My son drinks this smoothie on the way home and it fills him up after 2 hours of early morning squad training.

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BREAKFASTSMOOTHIE

CHOCBANANA

SMOOTHIE

Rebecca Butler Current student, Diploma of Nutrition & Dietetics for Personal Trainers

Teresa Schrodergoodformfitness.com

Serves 2Serves 1

Superfood Chia: Looks like small sesame seeds and is a good source of omega 3 essential fatty acids which may be beneficial for brain health, the nervous system and reducing inflammation.

Sometimes I feel like a hit after a workout or as a snack and this provides a good balance of macronutrients to get me through to the next meal.

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100g blueberries

100g raspberries

50g baby spinach

2 whole eggs

50g gluten free muesli

1 tsp spirulina

½ tsp cinnamon

15g honey

1 tbs peanut butter

1 - 2 cups almond milk

Place all the ingredients into a blender and blend until smooth.

1 orange

½ green apple

½ banana

200g natural yogurt

Handful of walnuts

¼ cup of shredded coconut

Pinch of cinnamon

Ice to blend

Combine all the ingredients in a high speed blender or similar, blend until smooth and creamy.

Pour into a glass and enjoy!

I created this smoothie because I was looking for a nutritious, refreshing and fast way to start my day and this smoothie is filled with energy boosting goodness.

I use this dairy free recipe to fuel my muscles for recovery after a workout or it can be a quick meal replacement for the muscle builder. Great bulking smoothie!

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MUSCLEMADNESS

THE RISE& SHINE

SMOOTHIE

Teresa Schroder goodformfitness.com

Tonika Habils facebook.com/theultimateu

Serves 1 Serves 1

Superfood Spirulina: Is a bright green freshwater algae rich in protein, antioxidants, many B vitamins and minerals such as iron. The proven health benefits are many; spirulina is a natural detoxifier which helps boost good gut bacteria, improves digestion and increases energy.

Dairy free Breakfast

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200ml milk (almond, dairy or soy)

½ banana

1 tbs yoghurt (coconut or dairy)

1 tsp nut butter (almond, brazil, cashew nut butter)

4 ice cubes

½ tsp maca powder*

Stir in 1 tbs of chia seeds, pour smoothie into a glass and sprinkle with ½ tsp cinnamon.

*Optional. Maca powder has a caramel taste and is a delicious addition.

1 banana

½ mango

½ cup kale

½ spinach

½ cup of water

Ice

Chop all ingredients and blend in blender until smooth.

Optional adds:Chia seeds, green powder –

spirulina, wheat grass or chlorella.

I have always been passionate about the health and fitness industry. As a Personal Trainer, the Diploma of Nutrition and Dietetics has assisted me with personal fitness modelling goals, weight loss, health and a wealth of knowledge. I have been able to share this with my clients, friends and family leading them towards a healthier lifestyle, making better choices and changing their lives for the better. It’s the ultimate fulfilment.

It’s simple, delicious and gives you all the benefits of your greens.

If you’re in a rush in the morning, this smoothie is a great breakfast solution – it takes about 3 minutes to make. Ideally, you’re sitting down to eat, but if you’re pushed for time, you can pour it into a jar and drink on route. It tastes amazing and gives me the energy I need for a solid interval session at the beach before work.

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BANANABREKKIE

SMOOTHIE

GREENSMOOTHIE

Sophie Scott Senior Trainer and Assessor, Diploma of Nutrition and Dietetics for Personal Trainers Samantha LePoidevin

FIAFitnation Alumni

Serves 1Serves 1

Green

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30g raw organic cashews

30g kale

1 tbs chia seeds

40g celery

120g cucumber

1 medium green apple

400ml water (optional: coconut milk)

Handful of ice

Cover and blend on medium – high speed until smooth.

½ cup frozen mango

½ cup frozen or fresh spinach

1 orange

1 apple

½ cup coconut water (add more/less dependent on desired

consistency)

Blend ingredients in a high speed blender until smooth.

Enjoy!

I created this smoothie after a recharging early morning swim in the ocean. It is the perfect refreshing summer smoothie.

A smoothie that has been created to nourish the mind, body and soul. “

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GREEN MACHINE

SMOOTHIE

Lucinda ZammitDiploma of Nutrition and Dietetics for Personal Trainers Tutor

Katrin Hapala musclemechanic.com.auServes 1

Serves 1

SUNSHINESMOOTHIE

‘Superfood’ is a term used to describe foods that pack a powerful nutritional punch. Superfoods are nutrient dense and low in kilojoules per serve, providing a great addition to your diet. Often in a powder or seed form, superfoods are versatile and can easily be added to smoothies, muesli, porridge, yoghurt or raw desserts.

We’ve spilled the (cacao) beans on a few in this book, look out for this symbol

SUPERFOOD

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DIPLOMA OF NUTRITION ANDDIETETICS FOR PERSONAL TRAINERS10454NAT

Become a Certified Fitness Nutritional Coach™ with Australia’s first and only nationally accredited qualification of its type for qualified fitness professionals.

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