Green Recovery Smoothie

Green Smoothie RecipeBananas are rich in the electrolytes Sodium and Potassium (which you lose when you sweat).

Together with the proteins in the Red8 Protein powder and nut butter, they are the perfect ingredients in a recovery drink.

Chia seeds are a good source of Omega-3 fatty acids, excellent source of fiber and rich in antioxidants.

You can download this delicious smoothie recipe HERE as a one page PDF to print.

So let’s take a look at what we need to make this delicious smoothie.


  • 1 ripe banana (or frozen)
  • 1/2 cup blueberries (fresh or frozen
  • 1 cup coconut water
  • 2 tablespoons Dairy Collective
  • coconuts yoghurt
  • 2 Tbsp Red 8 Whey protein powder
  • 1 Tbsp Almond Butter
  • 2 cubes of frozen spinach
  • 1 tablespoon of chia seeds

Place all the ingredients in the blender, turn it on and voila! You have a yummy Green Smoothie made for 2. Don’t forget your straws!

RED8 Pure Whey Protein Concentrate 1kg is available in THREE great flavours in convenient ziplock bags for only $55 per 1kg. Contact me for information as to where you can purchase.

NO artificial flavours or Artificial sweeteners, just 100% pure Whey Protein Concentrate sweetened with natural Stevia.

Download this delicious smoothie recipe HERE as a one page PDF to print.

Cauliflower Pizza Base

Cauliflower pizza base(Sourced from Healthy Food Guide Dec 2014)

√     gluten free

√     no diary

Makes 2 x 22cm crusts

Takes 30 minutes to make






  • 1 Large head (about 1kg) cauliflower, trimmed, cut in florets
  • 2 eggs, lightly beaten
  • 1 teaspoon dried oregano
  • ½ cup finely grated parmesan cheese
  • Salt and pepper, to taste
  • Oil spray
  1. Place cauliflower florets in a food processor or blender in 2-3 batches. Blend florets until finely chopped, retaining some texture.
  2. Transfer cauliflower to a microwave safe bowl and cover. Microwave on high for 8 minutes or until just tender. Drain well and leave to cool completely.
  3. Preheat oven to 200°C. Line 2 pizza trays with baking paper. Place all ingredients, except oil spray,, in a large bowl. Mix until well combined.
  4. Press cauliflower mixture on trays in 2 x22 cm rounds, each about 3-4mm thick. Spray with oil. Cook for 15 minutes or until edges turn golden.

Download this yummy Cauliflower Pizza Base recipe HERE as a one page PDF to print.

Nikki’s Stairs of the Week

Where: Glenfell Place, off Mountain Road, Epsom, Auckland

Want a different cardio blowout in just 35 minutes?

  • Great for Improving cardiovascular fitness, strength, power and stamina
  • Shed fat faster by adding this to your routine
  • Great butt blaster and a bonus calf workout
  • Equipment: Running gear and your Can Do Attitude

Distance from Olympic Pools and Fitness Centre 2km – map link.

Stair Elevation 20m, 92 Steps

Time*: 12-15min Jog

8-10 min (4 x Stair Sets )

10-15 min Return Jog

* Exact times may vary depending on individual fitness level.

Glenfell Place - Stairs of the week