Fotherington - The High Fibre NutriBullet Recipe Book: 200 High Fibre Delicious Blast and Smoothie Recipes

The High Fibre NutriBullet Recipe Book

200 High Fibre Delicious Blast and Smoothie Recipes

First Edition published by Reciprocity in 2014

All rights reserved.

EDITOR

James Watkins

WRITERS

Susan Fotherington

Copyright Reciprocity, London 2014

All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publisher and copyright holder.

Disclaimer

The information in this book is provided on the basis that neither the authors nor the editors nor the publishers shall have any responsibility for any loss or damage that results or is claimed to have resulted from reading it. Some of the recipes contain nuts or nut milk. If you have a nut allergy please avoid those particular recipes.

The High Fibre NutriBullet Recipe Book

CONTENTS

Superfood Blasts with Nuts
Made entirely out of Superfoods

Fibre 17g
Fibre 16g
Fibre 15g
Fibre 10g
Fibre 16g
Fibre 16g
Fibre 15g
Fibre 10g
Fibre 22g
Fibre 21g
Fibre 11g
Fibre 10g
Fibre 22g
Fibre 21g
Fibre 11g
Fibre 10g
Fibre 12g
Fibre 11g

Superfood Blasts with Seeds
Made entirely out of Superfoods
Fibre 20g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 22g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 26g
Fibre 20g
Fibre 17g
Fibre 15g
Fibre 26g
Fibre 20g
Fibre 16g
Fibre 15g
Fibre 22g
Fibre 16g

Anti Oxidizing Blasts
All ingredients are high in antioxidants
Fibre 20g
Fibre 13g
Fibre 11g
Fibre 10g
Fibre 19g
Fibre 13g
Fibre 12g
Fibre 10g
Fibre 17g
Fibre 15g
Fibre 12g
Fibre 11g
Fibre 16g
Fibre 15g
Fibre 12g
Fibre 11g

Detoxing and Cleansing Blasts
All ingredients have detoxing capabilities
Fibre 14g
Fibre 14g
Fibre 13g
Fibre 21g
Fibre 20g
Fibre 10g
Fibre 16g
Fibre 14g
Fibre 14g
Fibre 21g
Fibre 20g
Fibre 10g

Heart Care Blasts
High in Omega 3
Fibre 17g
Fibre 17g
Fibre 16g
Fibre 16g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 11g
Fibre 10g
Fibre 18g
Fibre 17g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 14g
Fibre 11g
Fibre 10g
Fibre 10g

Happiness Deep Sleep and Stress Busting Blasts
High in Tryptophan, Magnesium, Vit B3, B6, B9
Fibre 23g
Fibre 17g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 13g
Fibre 11g
Fibre 10g
Fibre 10g
Fibre 17g
Fibre 17g
Fibre 16g
Fibre 16g
Fibre 16g
Fibre 15g
Fibre 13g
Fibre 13g
Fibre 11g
Fibre 10g

Clear Thinking Brain Food Blasts
High in Omega3, Beta Carotene, Lycopene, Magnesium, Zinc, Vitamins B, C, E
Fibre 16g
Fibre 15g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 13g
Fibre 13g
Fibre 13g
Fibre 11g
Fibre 11g
Fibre 11g

Radiant Skin Nourishing Blasts
High in Anti oxidants, Caroteinoids, Polyphenols, Pectin, Zinc, Vitamins A, C
Fibre 18g
Fibre 18g
Fibre 18g
Fibre 17g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 14g
Fibre 13g
Fibre 12g
Fibre 12g
Fibre 12g
Fibre 11g
Fibre 11g

High Fibre Blasts with Nuts
Fibre 15g
Fibre 14g
Fibre 13g
Fibre 13g
Fibre 13g
Fibre 13g
Fibre 11g
Fibre 11g
Fibre 11g
Fibre 10g
Fibre 10g
Fibre 10g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 14g
Fibre 13g
Fibre 11g
Fibre 11g
Fibre 10g
Fibre 10g
Fibre 10g
Fibre 10g
Fibre 18g
Fibre 17g
Fibre 13g
Fibre 13g
Fibre 11g
Fibre 11g
Fibre 10g
Fibre 10g
High Fibre Blasts with Seeds
Fibre 20g
Fibre 19g
Fibre 17g
Fibre 17g
Fibre 17g
Fibre 16g
Fibre 15g
Fibre 15g
Fibre 14g
Fibre 13g
Fibre 13g
Fibre 11g
Fibre 26g
Fibre 21g
Fibre 18g
Fibre 17g
Fibre 16g
Fibre 16g
Fibre 15g
Fibre 14g
Fibre 14g
Fibre 13g
Fibre 12g
Fibre 11g
Fibre 23g
Fibre 17g
Fibre 17g
Fibre 17g
Fibre 16g
Fibre 16g
Fibre 15g
Fibre 14g

Dietary Fibre

The first champion of a high fibre diet was Dr Denis Burkitt. He noticed that people in rural African communities who ate a traditional diet, had a much lower incidence of Diabetes, Constipation, Irritable Bowel Syndrome, Diverticulosis, Heart Disease and Haemarrhoids when compared to the city dwellers of the West. He realised that the main difference between a traditional Arican diet and a western diet was fibre.

He then wrote a best selling book on the subject called

Don't forget fibre in your diet: to help avoid many of our commonest diseases. Denis Burkitt. London: Martin Dunitz Ltd. 1979. ISBN 0-906348-07-2.

Dietary fibre slows down the digestive system, which makes you feel fuller and therefore less hungry and so prevents obesity. It also gives your insulin a chance to catch up with the glucose coming from the meal and so prevents glucose spikes which can eventually lead to type 2 diabetes. Soluble dietary fibre can also latch on to cholesterol preventing it from being absorbed into the body.

People on low calorie or low carb diets often suffer from constipation because their diets do not have enough fibre to make a proper sized stool. So to protect your digestive system, and in fact to save your backside from a world of pain - eat more fibre!

The Health Benefits of NutriBullet Raw Vegetable Variation

Many clinical studies have shown that raw vegetables help fight the big killers today. They help significantly to fight Cancer (the more veggies and the less meat you eat the better your body can prevent and fight tumours). There was a wonderful study done on the Norwegians during the second world war when the German occupiers commandeered all their meat. The result was that the incidence of all types of cancer in Norwegians fell by more than 50%.

They help fight Cardio Vascular Disease. They provide essential antioxidants, oils, minerals, vitamins and are generally better for us than a hamburger or a pork sausage. But the trouble is that they normally do not taste as good as a hamburger or a pork sausage unless they are roasted with cheese or boiled to the point where they have lost most of their goodness.

This is where the NutriBullet comes in. It makes veggies taste great. A nutriblast can taste as good and as invigorating as a steak with fries or a cappuccino with a croissant or a chocolate torte with cream. Your mother would never have had to tell you to: Eat your Greens had your family possessed a NutriBullet.

The manufacturers claim all sorts of health benefits from it. And without going into medical detail, whatever the goodness is in a vegetable or leafy green or fruit or nut or seed, the NutriBullet can get that goodness out without destroying the delicate biochemical compounds with heat from cooking them. It is billed not as a blender or a juicer, but as an extractor. This is because the machine represents the best method mankind presently has of extracting the goodness from non meat food. The blades break down the cell walls of the ingredients and thereby release the cell contents into your intestines. So unless you have teeth which can rotate at 10,000 rpm, the NutriBullet represents a significant advance on chewing.

The other psychological trait of mankind which works against us here, is that we are loyal to what we like. Most of retail commerce is based upon brand loyalty. Although this type of loyalty doesnt always work so well with romantic partners! So we find a vegetable we like and then just eat that all the time. I mean once I have a record that I like, I will listen to it over and over again. So even if we do eat some vegetables or leafy greens or fruits, they will tend to be repetitions of a very small selection of what is available. They will just the ones that we have become familiar with and grown to like. They are essentially the vegetable next door.