Women’s Health Through the Ages

Part One

Young Women – How to Tackle Puberty with Juicing and Nutrition:

Hair and Skin:

Do you have… greasy hair or dull hair? dry hair or limp hair? Skin that thinks it needs washing 4 times a day?  Or skin so dry its like Gandhi’s flip-flops? Let us assure you are not alone.  There are girls worldwide going through exactly the same issues.  Diet plays a huge roll in how you get through the “Wonder Years”.  Going to MacDonalds daily will give you greasy skin and limp hair!  Its all about balance. Proper nutrition assists to healthy, glowing skin. Did you know that fresh juice extracts can help you deal with diverse dermatological issues such as acne and perspiration.   At school you are informed that during puberty there will be hormonal imbalances and that these are main causes of acne. If you have a naturally oily skin the imbalance can seem to be ten times worse. BUT… Did you know that some fruits and vegetables have natural anti-bacterial and anti-inflammatory property.  Which in turn help to regulate your hormone levels. You can tackle head on.  Juicing and smoothie making means you get the vitamins and minerals you need along with balancing PH and your hormones.

So what fruit is the King-Pin in fighting the puberty battle? Pomegranate!  Pomegranate – fights cell aging, helps in skin renewal and is packed full of antioxidants.  Pomegranate juice may play a role in reducing the risk of cancer, reducing cholesterol, and protecting arteries from clogging. This magic juice could help throughout your whole life! pomegranate

How to remove seeds from pomegranate

Pomegranate recipes for Puberty Skin:

PuBerry Smoothie

  • 1/4 cup raspberriespomegranate juice
  • 1/4 cup of milf or soya milk
  • 1/4 cup pomegranate seeds
  • 1 kiwi
  • 1 apple
  • Ginger

Packed with vitamin C, calcium and folate; orange and yellow-orange veggies provide beta-carotene.

If you have dry hair try:pomegranate juice 1

Pomegranate and Blueberry Juice:

  • 1 cup pomegranate pips
  • 2 cups blueberries
  • 1 lemon
  • 1/2 cup coconut water
  • teaspoon of coconut oil

Juice – blend – enjoy

Invent Your Own Skin Care Juices and Smoothies

with These Fruit and Vegetables

Sweet potatoes:  Good source of vitamin C which helps prevent acne and heals it if you already have it with  the help of vitamin A which is an anti-inflammatory.

Strawberries:  well… this is a bit clever, strawberries help whiten teeth. Strawberries contain malic acid, a natural whitening agent. The humble strawberry has great cleansing properties.  Great in rejuvenating face masks as they contain vitamin C, salicylic acid, antioxidants and exfoliant.

Apples:  Help firm and keep skin cleansed along with being packed with Vitamin C

Carrots:  Vitamin C again! If you have carrots in your diet  your skin will start to improve. High in beta carotene which the body converts to vitamin A.

Lemons:  Lemons are rich in vitamin C, which helps keep skin plump. For this reason, the regular use of lemons – both internally as part of the diet and externally on the skin – can help keep your skin healthy and free from scars. Lemons combat, blackheads and acne when applied directly too!

Tomatoes:  Tomatoes have an antioxidant called lycopene which acts as  natural sunscreen, along with anti-ageing properties. Pulped tomatoes applied directly to the skin combats dryness and skin  irritation.

Spinach:  Spinach has anti-wrinkles properties, making it a good anti-ageing product. It also strengthens your skin tissue and has anti-inflammatory properties which helps flush out the toxins.

Avocado:  The great avocado provides a  significant amount of protection for your skin from the environmental damage. Avocado help prevent wrinkles and other visible signs of aging. Only use directly on your skin if it is dry.

Grapefruit: The Grapefruit has had a lot of press over the years.  Studies show Grapefruit helps in maintaining weight.  Grapefruit is a good source of vitamin C and contains the fibre pectin.  Red/pink grapefruit help lower cholesterol.  Grapefruit is an excellent source of vitamin A (in the form of carotenoids). It is also a good source of pantothenic acid, copper, dietary fibre, potassium, biotin, and vitamin B1. Grapefruit also contains phytochemicals including limonoids and lycopene.

Pear:  Pears are a good source of dietary fibre, copper, vitamin K and a good source of vitamin C. Most of the vitamin C, as well as the dietary fibre is in the skin of the pear.

Try To consider, the more varied your diet, the more healthy you will be, both inside and out.

Skin Benefit Salad:

  • 1 Avocado
  • 2 Tomatoes
  • Handful of Spinach
  • Mozzarella
  • DRESSING: Freshly squeezed lemon juice and virgin olive oil
Lemon Meringue Smoothie:
  • 1 pear
  • 1 Banana
  • 1 lemon
  • 1 avocado
  • 1 cup apple juice
  • 1 cup of coconut water
Blend on high speed for 1 minute or Thermomix. It’s the pear, lemon avocado combination that is just heavenly.  My favorite green smoothie ever!

Kombucha Tea; Good Bacteria for your gut. Make it, drink it, add it to juices and smoothies to look after your tummy.

Nutrition During your Period:

Think about lean meat, good proteins,  when the nightmare cravings hit, which seems to be mid-afternoon Avoid proteins too late at night as this will prevent good quality sleep.  Make a delicious smoothie with pears, apple, ginger and a tablespoon of almond butter.  Think about little and often rather than three square meals.  This will keep the blood sugar levels in check. You want to be at a ‘happy level’ of satiated.”  Your period can cause bloating so try to stick to whole foods, soaked almonds and cashew nuts, fresh fruit and  vegetables. Try to avoid salty foods where you can.  Many women crave foods containing iron, think about adding baby spinach to salads.  Watermelon is very rich in Iron and keeps you hydrated too. Orange, sweet lime and lemon juice, can improve the iron absorption. Aromatic parsley can add more iron,  and is  fantastic on top of salads.

The PMS Diet

Teen Rich in Iron Fruit Smoothie 

Rich in iron, helps the skin with UV damage, containing good levels of the antioxidant, contains amino acid, prevents fat storage, In the vitamins, watermelon is particularly high in vitamin C, as well as having more than enough beta-carotene that could be converted into vitamin A in your body if needed. Also has some B vitamins too.  Watermelon minerals include Magnesium, Zinc and Potassium! Plus helps with good blood flow.

Rich in iron, helps the skin with UV damage, containing good levels of the antioxidant, contains amino acid, prevents fat storage, In the vitamins, watermelon is particularly high in vitamin C, as well as having more than enough beta-carotene that could be converted into vitamin A in your body if needed. Also has some B vitamins too. Watermelon minerals include Magnesium, Zinc and Potassium! Plus helps with good blood flow.

  • 1/4 of Watermelon chopped
  • 1 Orange segmented
  • 1 pitted Pomegranate
  • Handful of chopped Parsley
  • 3 or 4 dried Dates
  • Squeeze Lemon juice
  • If you like ginger add a thumb of ginger too

Blend and drink daily

Teen Rich in Minerals Juice

  • Handful of Spinach
  • Soaked Dried Apricots
  • Pears
  • 1/4 Watermelon
  • 1 Orange

Pop in the blender and blend on high speed with some ice. Drink within half an hour to capture all the nutrients

Passion 4 Juice Awards

  • 2014, Gold Adviser Thermomix UK
  • 2004, 2005,2006 best fast food and best trade
  • best food  stand National Caravan Rally
  • 2011 Number one thing people loved about the Edinburgh Fringe in Online magazine
  • 2005 and 2006 Winner International smoothie competition Fresh Festival
  • 2008 Canberra Royal Show best food stand.

If you are thinking about what to do for the summer, we are now recruiting. Spread the word and check out how to apply at http://www.passion4juice.com

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The’ Good’, the ‘Bad’ and the ‘Ugly’ of working at festivals!

The’ Good’, the ‘Bad’ and the ‘Ugly’

of working at festivals!

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Hi I’m Josie and here is my tale for working at music festivals with Passion 4 Juice here in the UK.

When I first considered festival work, I didn’t really know what to expect. I had vague idea of loud music and late-night oddities, perhaps meeting a few celebrities and of course getting in for free to sold out events. The reality was all of this and so much more! Like most people that work with Passion 4 Juice and the delight that is Trish, Joe, Roary and Jackpot, you probably have been put in touch through a friend, or sometimes a friend of a friend.  Despite what is often a weak link to get you there, do not expect weak links when you leave! l have made some friends for life through working with Passion 4 Juice and this is just one pro of the job that isn’t in the job description…

So the good the bad and the ugly of working at UK festivals over the summer…

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The Good?

Turning up to a festival, feeling tired from the pack, the drive and the walk, and leaving the festival fitter, stronger, healthier and of course… better off. Why are you fitter, healthier and stronger? Because every juicer that works with Passion 4 Juice is entitled to free juice a day which gives you the energy and nutrients that you need to put in the work for the long shifts and of course have a bit of a boogey afterwards too. If you feel like you might have caught a festival bug, or perhaps you had a rough nights sleep, Trish is always eager to help you out with her own special medicine cabinet of natural goodness, from Echinacea to spirulina, there will be something to make you feel better. The long hours ensure you are physically moving, stretching and bending, which combined with the dancing and laughing is a whole body work out.

As mentioned earlier, another ‘good’ is meeting amazing people who are hard working, cool and passionate. Trish doesn’t let your average ‘Joe Bloggs’ work for Passion 4 Juice; the recruitment process is long and very thorough – but don’t let this scrutiny put you off. Personality checking goes a very long way when every worker is so important to make sure the ‘marathon’ is run smoothly. When you’re one man down you really feel the pinch. All workers are happy, healthy, fit and smiley – the smiling bit the most important!


Learning about the nutritional benefits of what you are serving is part of the training process. You come away having learnt lots of interesting facts and have a understanding why it’s important to think about what you put in your body. You of course have to sample everything too, so you get to experience new tastes and flavours – celery, apple and cucumber juice –  YUM! Ok, well liking everything isn’t compulsory, but having an open mind is!

The bad?

This blog wouldn’t be believable if it was all about pro’s and I didn’t mention any cons. There are some bad bits that do sneak in to the ride. However, by being prepared and properly equipped, these ‘bads’ can be considerably reduced for very little cost or effort.

The shifts are long and hard work and yes sometimes you do feel like your feet might just fall off.  The solution? Bring proper footwear and make sure you get enough sleep. You are at a festival, and it is very tempting to go party till the wee small hours but if you want to do that, just buy a ticket. Yes, your poor feet do get a bashing – you’re on them for between 8-12 hours a day, and that’s before any dancing. From my personal experience, Doctor Martens, good quality trainers (i.e. not ASDA’s own brand) or CROCS are the best. Earplugs, too, are a must to block out the 24/7 heavy baselines and to ensure you get enough sleep to keep going when the going gets tough.

   Passion 4 Juice inside the Dome 6240_142082188823_504448823_3379927_537248_n

Having to learn and memorise the recipes. This, seems like chore, and yes, you do have to get your pencil cases and highlighters out, however, this is a ’good’ just disguised as a ‘bad’. Learning the recipes off by heart makes your job SO MUCH EASIER. You don’t have to keep checking the boards and the menu’s (this ends up being embarrassing and unprofessional) – you feel confident when you can quickly make up a juice without any hassle, and this always impresses the customer. You can get on with asking the customer about how their day/night has been, rather than nervously shuffling to hide your glance up to the menu board!

Missing your favourite band.

Yep this does happen, and it is inevitable. But come to the festival prepared to work, not prepared with a long line up of acts, and you won’t be disappointed. The best thing to do is actually not even look at the line up until you finish your shift then see who is on and where, or even just go for a wonder to discover some new music – I have found some great bands from doing this, try something new!

And the Ugly?

The odd bods that pop up at 4am wanting a life saver juice to literally save their life. The people that come at the last hour of the last day of the festival and say ‘I wish I had known you were here!’  and the worst Ugly is having to come back home after the festival and perhaps go back to a ‘regular’ 9-5 job that you now see in a whole new light; you go to the kitchen and only see a kettle, ‘where is the juicer?’ a voice in side your head will cry!

So I think that has generally summed it all up, honestly and clearly. If you love your MacDonalds and Rushers burgers, Passion 4 Juice is not for you. If you want a new experience that is challenging and always changing, then working with Passion 4 Juice is defiantly something you should apply to do. You get to see the festival from ‘the other side’, and come out of the marathon with new skills, new friends and new taste. What other job can offer you all that?!

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Menopause Recipes – Women’s Health

 Menopause recipes

ALL Designed, Owned and Inspired by Passion 4 Juice 

Menopause Recipes for you to enjoy.  If you need food and juice information on HRT avoidance or how to get through the menopause – check out our blog. Including the amazing HRT cake recipe.

The recipes here are to help.

Labido Low – Pick me up Juice

Think GREEN!! a combonation of these in a juice drink or just throw them in a blender (skin off the lime of course) Green apples, cucumber, limes, parsley a kick of ginger

Think Immune Booster Juice

Turmeric, garlic, carrot, parsley, green apples, lemon juice and ginger. (And this combination will also prevent insect bites and help with a sore throat)

Sunday Lunch with the family:

Consider chicken or white meat rather than red meat.  Steam spinach and kale. Which is rich in vitamins and minerals. Roast your potatoes in Rapeseed oil.  Pumpkin, sesame and sunflower seeds are a complete protein.

Make your own stuffing.

Handful of pumpkin Seeds
Handful of sunflower seeds
A tablespoon of sesame seeds
A table spoon of SOAKED cashew nuts
1 large finely chopped onion
1 clove of chopped garlic
100 grams of Bulgar Wheat 
Teaspoon of mustard
Glug of soya sauce
Glug of balsamic vinegar
Tablespoon of - sage - tablespoon of rosemary - teaspoon thyme - tablespoon tarragon
Tablespoon lemon juice
salt and pepper to taste
VEGAN stock cube

Dont worry about what goes in when - throw all the ingredients together and Slow cook in 1.5 pints of water. (2 hours ish)
Once all the ingredients has absorbed all the fluid  and is cooked -  take half out and blend in a blender. Then mix together. Place mixture in a greafproof dish with a knob of butter/marg or vegan substitute.  Bake in the oven for 30 minutes at 200 degrees.

This can be served as a main if you are vegetarian or as a side with good roasted potatoes.

 Smoothies for Menopausal relief:

Make a smoothie packed with yummy fruits that are good for menopausal women. Apples, Avocados, Bananas, Raspberries, Strawberries, Red Currents, Pineapple, Pears, Peaches and cranberries.

Throw a handful of chopped fruit into the blender.  Add soya milk or yogurt. or a good quality juice. Try a dollop of honey and some dried dates or dried peaches.  Try to buy a good quality juice and NOT one that says ‘juice drink’.

Baked Avocado:

How to make the sauce:  baked avocado
100 grams Fresh tomatoes
2 cloves of fresh garlic
1 tablespoon of tarragon
Handful of sunflower seeds
5 black olives
5 good sized chestnut mushrooms
Glug of Olive Oil
salt and ground black pepper to taste

Cut and stoned avocado

Thick slices of Dolcalatte cheese, or a Gordonzola cheese. But Cheddar if you are not keen on blue cheese.

Pour the sauce over the avocado, drizzle olive oil over the top and then add the cheese.  Bake in the oven for half an hour.  This is a creamy delight! And don't be afraid of baking your avocado, because its delicious!

Add olives for another alternative

A good Juice:

Consider daily juicing in your diet.  We need (truthfully) around 15 fruit and veg a day especially during this time.  Apples, Avocados, Bananas, Raspberries, Strawberries Asparagus, Carrots, Celery, Fennel, Kale, Spinach, Tomatoes, Watercress.

Why not ADD:

A teaspoon of  flax seed oil. or a teaspoon of chai seeds which are a rich source or omega-3. Powdered: Ginger, Ginseng, Red Clover, Kava Kava

DON’T FORGET we all want a treat, wine really triggers off hot flushes so look at clear spirits i.e Vodka and a homemade juice mixer.

Feeling hot? freeze your homemade juices as ice lollies.

Honey Glazed Roast Turkey:

Glaze:roast turkey

Teaspoon of mustard
3 large tablespoons of honey
VERY finely chopped onion
salt and pepper
Glug of Sunflower oil

Baste over the turkey and bake as you would normally


Sweet potato and swede cooked together until doft. Then mash with a good helping of butter/marg of vegan spread. add fresh ground black pepper



Teaspoon Thyme
Teaspoon Mustard
Teaspoon Soya Sauce
Tablespoon of Honey
Tablespoon Balsamic vinegar


Make a classic roux
Use the juices from the turkey roast plus the broccoli water and add the roux.  Add all the ingredients and keep stirring. it will thicken

Flaxseed helps fight  against those hot flashes you get while going through menopause. here is a recipe to help with this…

Hot Flush Reducing Smoothie

Half a punnet of Fresh Strawberries
Tablespoon of flaxseed
1 Banana
1 Pear
Glug of Grape Juice
Glug of Cranberry Juice

For and extra treat why not freeze grape and cranberry juice and add to the smoothie


 Thai Chicken Stir Fry:

Fresh Boneless Chicken thinly sliced 
Julienne Spring Onions,Carrots, white cabbage, a Fennel bulb , shred Kale and Spinach
100 grams of soaked Soya Beans
3 finely chopped Garlic Cloves
Handful of soaked Cashew nuts
Tablespoon of Sesame Seeds
Stick of Lemongrass
Fresh green chili
Fresh chopped Coriander
Soya sauce to taste
Glug of sweet chili sauce
A squeeze of Fresh Lime

Stir fry in sesame oil and serve with brown rice or rice noodles

3 Bean ‘no meat’ or Meat Loaf:

1 box veggie sausage mix OR A 6 pack of good quality Lincolnshire Sausages - skinned 
anmeatloafd mashed
50g of red Lentils, 50g Mung Beans, 
2 whisked Eggs
3 slices of Bread turned into bread crumbs
2 Onions finely chopped
5 Chopped Tomatoes
Half a tube of Tomato paste
3 Cloves of Garlic 
Freshly chopped flat Leaf Parsley
Fresh chopped Oregano

Make the sausage mix up and add all the ingredients together to make a stuff mixture.Bake in the oven for 1 hour at a moderate heat.

Jazz it up with Cheese on top x

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Recipes are owned and created for Passion 4 Juice  by Abbie James

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Firstly….What is Nutrition?

Here is what Wikipidia has to say

Nutrition is the selection of foods and preparation of foods, and their ingestion to be assimilated by the body. By practicing a healthy diet, many of the known health issues can be avoided.[1] The diet of an organism is what it eats, which is largely determined by the perceived palatability of foods.

Passion 4 Juice Nutritionist –  Here at Passion 4 Juice we have the lovely  Trish Tucker-May trish@passion4juice.com – Meal planning, economics, juicing and food preparation. Trish, is trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease) by addressing nutritional deficiencies before resorting to drugs.

Licorice Root.

When chewing, really helps with concentration whilst studying and is a great way to help teenagers concentrate whilst studying 😉 .  Licorice root is just fantastic – available from a good health store.  It contains a natural hormone alternative to cortisone, which can help the body handle stressful situations, and can help to normalize blood sugar levels as well as your adrenal glands, providing you with the energy necessary to deal with the stressful situation at hand. There is some claim licorice root helps stimulates cranial and cerebrospinal fluid, thereby calming the mind and helping with concentration! Clever little root.

2. Passion flower.

Considered a mild sedative and can help promote sleep. Passion flower also treats anxiety, insomnia, depression and nervousness.  Passion Flower can enhance dreams.  So consider this when taking.

3. Kava Kava.

Sent from the Gods!!!!!!!  From the South Pacific, is a powerful muscle relaxer and analgesic. Kava Kava is also effective at treating depression and anxiety associated with menopause. I cant recommend this enough.  Helps in keeping you balanced making it easier to concentrate. And through the menopause its great in tincture form mixed with red clover. fab herb and well worth looking into.  Kava Kava is very easily available as a capsule in the supplement section of any good health food shop.

4. St. John’s Wort.  

I know you know about this and is so very common.  Its in many gardens and I bet you didn’t even know it was there!  St John’s Wort has been used medicinally since Hippocrates time. Even during the Renaissance and Victorian periods it was used for the treatment of mental disorders. St. John’s Wort has been shown to be more effective than Prozac!!!!!! So a great choice to treat against major depressive disorders.


Water makes up 93% of Asparagus’s composition. It has been used in cooking throughout the ages and is thought to have aphrodisiac properties? Plus we all are aware of the  effect of eating asparagus on our urine… Other uses include treatment of joint pain, hormone imbalances in women, menopausal and during a period, dryness in the throat.  Studies are looking at asparagus fighting some serious illnesses including AIDs and some studies say it is a fight against some cancers. There is some scientific evidence that asparagus can increase urine production. Asparagus is a good source of dietry, folic acid, vitamin C, vitamin E, vitamin B6, and several minerals.

5. Lavender. 

The beautiful purple flower in an English country garden.  A total workhorse of herbs. Fabulous at reducing irritability and anxiety, bringing relaxation, a sense of calm and sleep. It is also a powerful anti-bacterial agent, and can work to balance hormones and stimulate the immune system. All of that from one little herb.  A few drops on your pillow will aid sleep and promote relaxation.

You can buy tinctures already made up – or – create your own – or – head to a good herb farm and ask them to make a good tincture with all the added ingredients you require.


Packed Lunches Packed with all you need:

Honey, cashew Butter & Banana

Spread 2 slices of whole-wheat bread with cashew butter or peanut butter. Top 1 bread slice with a drizzle of honey (for kids 1 and up) and a layer of banana slices. Cover with the other slice, butter side down.

Cashew and Strawberry on Crisp Rye

Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch, if not a good crisp rye.  Drizzle with ½ tablespoon honey and top with sliced strawberries and or raspberries. Add a rocket salad.

Green bean, Garlic, hazel and Cashew salad

A massive handful of cooked green beans, trimmed, table spoon of rapeseed oil, 100 g chopped, soaked hazel nuts and cashew nuts, coarsely chopped, 3 clove(s) garlic, thinly sliced, 1 tablespoon of lemon juice and then finely grate the lemon just the yellow rind only, sea salt to taste and finally freshly ground black pepper. Instead of green bean consider using a good green vegetable as a substitute. Greens, spinach, broccoli.

Hiding vegetables in your food is a great way in which you can get veggies into your children.  Think about juicing, smoothie making and blending.

Pizza a fun packed, hand held delight.  Get your children building their own pizzas! Put out bowls of sweetcorn, mixed fresh herbs, black or green olives, grated cheese, cherry tomatoes, peppers, look at introducing garden grown toppings. The children can grow the herbs, pick them and then eat hem on their pizza.  Make pitta stuffed pizzas, use buckwheat flour if there is wheat allergies.

Blend together, black olives, tomato paste, cherry tomatoes, fresh basil leaves, red peppers and red onions into a paste. This then becomes a a base for your pizza or pasta.

Spaghetti Bolognese is favorate meal in any household and we all have a great family recipe for this. So we are not going to teach you to suck eggs….

Tips and hints to get secret vegetables and new flavoring into the meal:

Use a blender for this… family of four: blend 4 carrots, 2 onions, 8 skinned tomatoes, 10 button mushrooms. 4 basil leaves, squeeze of lemon, Blend into a paste, add half a tube of tomato paste to intensify the flavours.  add this to cooked mince. 😉 This blended paste can be the base of so many meals. Chili-con-carne, a good curry, or make meat balls and use this sauce. Change the spices and herbs and you’ve lots of meals.

You could add rosemary and thyme when you start cooking.  Bay leaves add an aromatic flavor. Slow-cook in the oven on a really low heat for as long as you’ve got – 3 hours in really good. Put a circle of greaseproof paper over the top of the sauce to keep all the flavors in.

Mini burgers are a great way to hide some grated zucchini/cougette or carrot, along with some fresh herbs and home made sweet chilli dipping sauce. The burgers and sauce don’t have to be spicy but can be a great way to introduce your little ones to mild spice.  These are also portable for bigger kids lunch boxes. They are also a good use for leftovers. Mini burgers can be made from leftover risotto, veggies and meat. These are easily made in the Thermomix.

Broccoli Frittata is ideal for babies, toddlers and indeed the whole family. It can be a very thrifty dish and a tip to make it even thriftier is to make sure you cook the broccoli stalk as well as the florets, as it all tastes the same.

A great way to use up leftover mashed potato and an ideal finger food for toddlers is with spinach and potato bites. Homemade chicken burgers can be a good way to sneak carrot into a meal and makes chicken breasts go further. You can’t taste the carrot so this is truly healthy homemade fast food. There are many more ideas to come in our next edition.

“Leftovers are the perfect food to pack and take for lunch because you can control the portions and calories in the meal to ensure it will be nutritious, filling and delicious,”


Here to Inspire:

We at Passion 4 Juice are here to inspire you with ideas for good healthy, wholesome snacks and meals, Trish from Passion 4 Juice has compiled a list of great ideas  that will keep your wallet happy and please fussy eaters. So if you are looking for cunning ways to sneak some extra fruit, vegetables, fibre, nuts or pulses into your family, then I’m sure you’ll find a tasty trick or two among these tips.

Remember Folks:

Tinned fruit and veg is dead of enzymes as it has been heat treated so be aware – we say fresh is always best. Also be aware of salt and sugar content in syrups.

Having your 5 a day is really the bare minimum if you want to start the road to good health, but if you really want optimum health and longevity we really need to be getting a maximum amount of fruit and veg possible – more like 15+ a day.  A plant based diet of fruit, vegetables, nuts and seeds provides all the nutrients, minerals and phytonutrients you need and they are in a bio available form that can be absorbed easily by the body.

and finally

Trish is a Thermomix Advisor. Would you like to make mealtimes easier in your house?

An extra pair of hands or two in the kitchen? Do you have concerns about the additives and preservatives in packaged foods? We have something that can help. The Thermomix will amaze you with its ability to chop, beat, mix, whip, grind, kneed, mince, grate, juice, blend, heat, stir, steam and weigh food.

Trish would love to come to your house, for you and two or three friends, to show you this wonderful appliance in action. There is no hard sell. Just a demonstration, and you get to eat all the food that is produced right there and then in front of you, from scratch. Delicious sorbet, fresh salad, yummy dip, steamed salmon with veggies sauce and soup, and freshly made custard for desert.

If you would like more information on recipes or would like to see how easily they can be made in the Thermomix contact Trish trish@passion4juice.com. Trish is studying nutrition and has been running Passion 4 Juice for 12 years. She is passionate and knowledgeable about healthy eating, allergies and food intolerance’s.

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Do’s and Don’ts of Juicing During Pregnancy

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The Do’s and Don’ts of Juicing During Pregnancy

pregnant women juice                 spinach and kale                   pregnacy juice women 1

Lets think about what is needed to help you during pregnancy…..

Folic Acid, folate: to help against birth defects

Calcium: Bone and teeth development. Calcium is vital for making your baby’s bones and teeth. Dairy products and fish with edible bones – such as sardines – are rich in calcium. Breakfast cereals, dried fruit – such as figs and apricots – bread, almonds, tofu (a vegetable protein made from soya beans) and green leafy vegetables – such as watercress, broccoli and curly kale – are other good sources of calcium.

Healthy Pregnancy Food Citrus

Vitamin D: The best source of vitamin D is summer sunlight on your skin. Careful not to burn!  Vitamin D regulates the amount of calcium and phosphate in the body, these are needed to keep our bones and teeth healthy.  So vitamin D and calcium go hand in hand. berry ice3 cubes

Iron:  Lean meat, green leafy vegetables, dried fruit, and nuts contain iron. But when it comes to peanuts during pregnancy chat with your midwife as to amounts.

Vitamin C: Kiwi, citrus fruits and many vegetables are loaded to the brim with vitamin C which protects cells and helps keep them healthy.

Folic Acid before and during pregnancy:

Folic acid is important for pregnancy as it can help prevent birth defects known as neural tube defects, such as spina bifida. You should take a 400 micro-grams of folic acid tablet every day while you are trying to get pregnant and until you are 12 weeks pregnant. If you didn’t take folic acid before you conceived, you should start as soon as you find out that you are pregnant. 

Some of the best fruits and vegetables to eat or drink during pregnancy:

Bananas, Melons, Citrus Fruits, Strawberries, Avocados, Carrots, Leafy Greens, Peas, Sweet Potato, Watercress

Strawberry and Banana Smoothie 1. handful of fresh/frozen  strawberries 2. 1 banana 3.  A cup of milk or substitute soy, rice, almond or coconut milk ice cubes  Sprigs of mint

Strawberry and Banana Smoothie
1. handful of fresh/frozen strawberries
2. 1 banana
3. A cup of milk or substitute soy, rice, almond or coconut milk
ice cubes
Sprigs of mint


Alfalfa, Dandelion, Lemon Balm, Nettle, Red Raspberry Leaf, Rose Hips, Ginger

Before Pregnancy:

The wonders of nettle and red raspberry leaf are the most popular to use during or before pregnancy. You can find teas at your local wholefood shop and also they will advise on which tea to take. Red raspberry is best used before pregnancy as it helps in strengthening the lining of the womb and is filled with boosting pregnancy helping vitamins.

During Pregnancy:  my-pregnancy-plate

Wise women say that problems in pregnancy can be prevented by attention to nutrition and the correct vitamin intake.  We get morning sickness and mood swings from low blood sugar, so think ‘little and often’ during these times, it is important to keep your water topped up so sip small amounts but often.  Juicing is a great way in which to tackle this and keep your fluids up…

What is recommended to eat that has Folic Acid and Folate in?

1. Dark Leafy Greens

Broccoli, greens, kale and romaine lettuce into your daily diet. Just one large plate of these delicious leafy greens can provide you with almost all of your daily needs for folate and iron!!! But be careful with those leafy greens as they will need a good wash first!
spinach and kale

Spinach and kale Smoothie 1. handful of kale 2. 5 leaves of spinach 3. apple juice 4. banana 5. dash of ginger powder 6. add ice in last BLEND

2. Asparagus

This seasonal and most delicious spear treat is perhaps one of the most nutrient dense foods with folic acid out of the whole vegetable kingdom!!!!!  It is PACKED with including Vitamin K for your blood, Vitamin C, Vitamin A, and Manganese.
Asparagus Soup 1. 5 spears of asparagus 2. 1 finally chopped onion 3. crushed garlic 4. cooked small roasted sweet potato 5. salt and pepper to taste Blend once all cooked and cream or yogurt at the end

Abbie’s Asparagus Soup
1. Five spears of asparagus
2. 1 finally chopped onion
3. crushed garlic
4. 1 cooked small roasted sweet potato
5. salt and pepper to taste
Blend once all cooked
and add cream or yogurt at the end to taste

Asparagus Soup Recipes:  http://www.youtube.com/watch?v=3poXZXvRVJc

3. Broccoli

You can’t beat broccoli for the magic folic acid.  steamed or even grated and eaten raw in salads is a great way to get it into your body.

4. Fruits 

layer the smoothie 1. strawberry and banana 2. blueberry and blackberry 3. kiwi and avocado 4. sprinkle freeze dried strawberries on top

Smoothie Rainbow layer the smoothie
1. strawberry and banana
2. blueberry and blackberry
3. kiwi and avocado
4. sprinkle freeze dried strawberries on top

Many fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. One orange holds about 50 mcg, and a large glass of juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folic acid

5. Beans, Peas and Lentils 

Beans and peas especially high in folic acid.  Including harriot beans, mung beans, green peas, black-eyed peas and kidney beans. A healthy and nutritious bowl of lentils will give you the majority of your recommended daily amounts of folate in your diet!

6. Avocado

The most beloved fruit of Mexico, the avocado is filled with creamy goodness and can provide  approximately 22% of
your daily folate needs. Not only are avocados classed as a “superfood” but it is also one of the best foods with folic acid, vitamin K and healthy fatty acids, combined with good dietary fibre.

7. Okra

Kilmer/jamming/pickling jar 1. 500g small fresh okra 2. 7 small fresh green chili peppers 7 garlic cloves 3. 2 tablespoons plus 1 tsp. dill seeds 4. 2 tablespoons of mustard seeds 5.2 tablespoon of coriander seeds 6. litre of white pickling vinegar 7. teaspoon of salt

Kilmer/jamming/pickling jar
1. 500g small fresh okra
2. 7 small fresh green chili peppers
7 garlic cloves
3. 2 tablespoons plus 1 tsp. dill seeds
4. 2 tablespoons of mustard seeds
5.2 tablespoon of coriander seeds
6. litre of white pickling vinegar
7. teaspoon of salt

Okra, if cooked incorrectly can turn out to be one of the slimiest of all vegetables. But Okra is jam packed with vitamins and minerals for you and your baby.  Folic acid is found in abundance and is great in curries.

8. Brussel Sprouts

We fully understand that brussel sprouts are not everyone’s cup of tea, but ladies they are packed full of folic acid. Eating one cup of boiled brussels sprouts will give you approximately 25% of your daily recommended amount. Brussels sprouts are also high in vitamin C, vitamin K, vitamin A, manganese and potassium. Even with the abundance of nutrients, it still remains incredibly difficult to convince your kid to give them a try.

9. Seeds and Nuts

It doesn’t matter if it’s pumpkin, sesame, sunflower or flax seeds, eating them raw, sprouted, or sprinkled onto a salad will add a healthy serving of folic acid. Sunflower seeds, flax seeds and peanuts are especially high in folate, with one cup offering up to 300 mcg. Nuts are also very high in folic acid, with both peanuts and almonds ranking especially high. Below is a short list of the best seeds and nuts for folic acid.

10. Cauliflower

Cauliflower is one of the best vegetables for vitamin C.   but it’s also a great source of folic acid. Eating just a handful of cauliflower will give you a great source of folate.  Washed, grated, uncooked cauliflower is a good way of swapping rice in a curry.  Or add it to salad with some of the other folic acid foods on this list.
Beetroot Juice Drink 1 uncooked beetroot handful of stoned cherries handful of raspberries thumb of celery

Beetroot Juice Drink
1 uncooked beetroot
handful of stoned cherries
handful of raspberries
thumb of celery

11. Beets

Beets are a great for antioxidants and they also provide a good detox support, making them one of thebest liver cleansers on our beautiful the planet. Obviously we all need this in our modern lifestyle but,,, beets a packed with folic acid. Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, accounting for 34% of your daily needs.

12. Sweetcorn

We all have a can of sweetcorn in your cupboard?  Sweetcorn is jam packed with folate. Just one cup of cooked sweetcorn will give you up to 20% of your daily needs. We are not here to recommend canned vegetables but this is a quick and easy way to get folate into your diet!  Add to salads, soups, stews and you could even make a good relish with sweetcorn.
Healthy Pregnancy Food Citrus

13. Celery

I’m going to let you into a secret, I am not a fan of celery, but blended in juices and smoothies you don’t even know its there. packed with folic acid just 2 stems of raw celery will give you approximately 8% of your daily needs!!!!

14. Carrots

Carrots . Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!

15. Squashes

Squash may not be the most popular vegetable for your family, but there is no denying its nutritional benefits. And, if you make it right, it can be delicious. Whether it’s summer squash or winter squash, adding squash to your diet will help give you a boost in folic acid. Here is a breakdown of how much folate can be found in squash.


and finally                  eat well

(This information below is from http://www.NHS.co.uk)

Needing a higher dose folic acid?

Some women have an increased risk of having a pregnancy affected by a neural tube defect, and are advised to take a higher dose of 5 milligrams (5mg) of folic acid each day until they are 12 weeks pregnant. Women have an increased risk if they:

  • or their partner have a neural tube defect
  • have had a previous pregnancy affected by a neural tube defect
  • or their partner have a family history of neural tube defects
  • have diabites

In addition, women who are taking anti-epileptic medication should consult their GP for advice, as they may also need to take a higher dose of folic acid.

If any of the above applies to you, talk to your GP as they can prescribe a higher dose of folic acid. Your GP or midwife may also recommend additional screening tests during your pregnancy.



Menopause – Womens Health



October is Menopause Month here in the UK.

This is primarily for the ladies in the audience.  Menopause is something that will affect us all at some point and I am post childbirth and turning 45 this year, I thought it topical and time to do some research on how to get through menopause without too many symptoms.

Women’s Health Week: Menopause can begin anytime in a woman’s life after 35 years of age, but usually the symptoms appear around 50 and last approximately 5 years. Each individual woman’s attitude toward this ‘change of life’ will largely determine the severity of the change. This is a natural part of life, not a disease or a punishment.

What is HRT? Hormone Replacement Therapy

All types of HRT contain an estrogen hormone. If you take HRT it replaces the estrogen that your ovaries no longer make after the menopause. HRT is great at preventing hot flushes, vaginal dryness and other related symptoms.  HRT can sometimes help to improve your sleep if your sleeping pattern is affected by the menopause. Long-term use of HRT can also has a benefit in helping to prevent brittle bones (osteoporosis). However, there are some risks in taking HRT.  If taken over the long term I have heard of  include increased risks of breast cancer, blood clot and possibly cardiovascular disease. As a nutritionist I would much prefer seek an alternative treatment that involves ancient remedies and food combining.

There are a few alternative remedies to HRT including black cohosh, red clover, dong quai, evening primrose oil, ginseng, soy, and kava. However, just because a product is labelled ‘natural’ does not mean that it is automatically safe and free from potentially damaging chemicals, so be careful in buying products and always buy from a good supplier.

Eating a diet that includes foods rich in calcium and vitamin D.

Around 1,000 mg of calcium a day will reduce risk of brittle bones. The best way in which to eat 1,000 mg calcium is by consuming more dairy products but many of us are allergic or prefer no to due to increases mucous production. There are a load of great ways to increase your calcium. Eating more white beans, salmon, sardines, dried figs, bok choy, almonds, sesame seeds, black eyed peas, tofu. oatmeal and fresh pressed orange juice are all good ways to increase calcium in your diet.

Osteoporosis can be quite serious, so we suggest you look at your diet containing more calcium.  Not just during menopause but throughout your diet and in the future. For more tips and personal advise contact trish@passion4juice.com

Foods high in plant estrogen.
Complex carbohydrates like fruit and veggies; grains and seeds like sustainable quinoa, millet, kamut, spelt and brown rice; legumes; and nuts and seeds. These foods  so slow to be absorbed into bloodstream and help you to regulate your blood sugar levels.

Calcium rich foods; Kelp, wheatgrass & barley grass-dried, sardines, almonds, hazelnuts, parsley, sunflower seeds, watercress, chickpeas, quinoa, yogurt, milk, sesame seeds, tofu and lastly sustainable salmon .

            HRT cake 1 HRT cake 1 HRT cake 1 HRT cake 1 HRT cake 1

Magnesium rich foods are also necessary to help absorb calcium into your bones. Foods that are an excellent source of magnesium include dried seaweeds, soy, mung, black and lima beans; whole grains like buckwheat, corn, millet, barley, rye and rice; nuts and seeds like almonds, cashews and sesame seeds; spirulina and wheatgrass.


Eating cake may sound like a great way to help cope with menopause.  This cake is very special and is low glycaemic, low is sugar and packed with calcium and magnesium.

(makes 2 loaf tins)

  • 2 ¼ cups wholewheat/buckwheat/rice or other flour
  • 2 pieces stem ginger, chopped
  • 2 cups raisins
  • 1 ½ cups porridge oats
  • Approx 1 litre soy/rice/almond/oat/hemp milk (1 carton)
  • ¾ cup linseeds/flaxseeds (ground)
  • 1 tablespoon malt extract (or honey)
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup sesame seeds
  • ½ cup flaked almonds
  • ½ teaspoon nutmeg
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger


  1. Preheat oven to 180°C/160°C fan-forced
  2. Grease and line 2 small loaf tins
  3. Combine all dry ingredients in a large mixing bowl
  4. Add milk and malt extract – mix well and leave to soak for 30 minutes. If the mixture becomes too stiff add a little more milk.
  5. Spoon into tins and level the mixture
  6. Bake for 30 -40 minutes until golden and cooked through
  7. Cool on wire Slice when cool – will keep for 5 days in fridge in a sealed bag. Freeze for 2 months

Eat a slice a day xx

hrt cake

HRT Cake

and finally


The symptoms are due to a decreased amount in the production of hormones like estrogen and progesterone from your ovaries. Decreased estrogen, in particular can be a concern, as it has been linked to cardiovascular disease and osteoporosis. Estrogen receptors are found in the bladder, boobs, arteries, heart, liver, bones, vagina, brain and skin. It is also necessary to maintain proper functioning of our body’s own thermostat, to keep the skin in good condition and for proper bone formation.

Good oils like sustainable fish, flax, hemp, chia, coconut, unrefined safflower or olive and olive oil will help to lubricate your vagina.
Beetroot eaten with carrots may help ease menopausal symptoms.
Green plants are higher in calcium than any other food, however beet greens, plums, cranberry and spinach are high in oxalic acid that inhibits calcium absorption somewhat.

Beetroot and Carrot Juice 3 carrots 2 uncooked beetroot 1 apple thumb of ginger teaspoon of linseed oil

Beetroot and Carrot Juice
3 carrots
2 uncooked beetroot
1 apple
thumb of ginger
teaspoon of linseed oil


Foods that make the blood more acidic. These are animal meat, dairy, alcohol, coffee, white sugar and flour; also too much of the nightshade family of veggies including white potatoes, capsicum, tomatoes, eggplant and chilies. These foods also increase hot flushes and they tend to release calcium from our bones. Belladonna family is one to avoid.


Estrogenic herbs are very important. Black Cohosh, Fennel, Sage, Unicorn Root, Raspberry and Wild Yam Root.

Unicorn Root

Unicorn Root

Herbs to decrease hot flushes are Sage, Zizyphus and Dong Quai. Vitex agnus castus (Chaste Tree) is extremely beneficial as it balances the body’s natural levels of progesterone and estrogen. 2½ ml should be taken once a day on rising.
For the mood swings try St. John’s Wort, (check for drug inter-reactions), Magnolia, Skullcap, Damiana, (also used to increase sexual desire and pleasure) or Withania, (also good to increase energy) and Motherwort, (also a heart tonic). Valerian Root, Chamomile, Skullcap and Passionflower will promote a restful sleep.

– Lecithin (organic) granules may help reduce flushes and other symptoms
– Evening Primrose Oil and Vitamin E can also help reduce hot flushes and is important for the production of estrogen
– Calcium & Magnesium to protect against bone loss and nervous system disorders
– Zinc is used against bone loss and to keep skin supple
– Natural progesterone like wild yam cream may helpful
– Royal jelly can help with fatigue, wellbeing and hormonal balance, (don’t forget to check for allergies)
– Maca powder is the Superfood of the Incas where it was revered for its hormone balancing qualities. It’s a root veggie that’s also used to improve stamina and libido.

If you like the idea of eating cake to help with menopause, please spread the word.  It would be great to hear from you if you have any other alternative remedies or ancient healing ideas that can help.

All recipes and information collected by passion4juice.com for you.


Coconut Hydration

                                 COCONUT WATER    logo

coco mocca

  1. Coconut Water can Help with Weight-loss Efforts.

You wont believe this but the fat content in coconut water is extremely low!  So generous broken coconut quantities can be consumed without the fear of immediately pilling on the pounds. It also helps to suppress appetite and makes you feel full.  You can find coconut water in most supermarkets and is a hydration must!

Green Coconut Water smoothie:


2. Picture-Perfect Skin.

Coconut water has natural antiseptic properties, topical application of coconut water on your blemishes can be a great help as it has the ability to clear up and subsequently help tone your skin. It also moisturizes the skin from within.  coconut hydration 1Drinking coconut juice can eliminate large amounts of oil. This is why you see products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. A Great Hangover Remedy.

Next time you “overdo” it and drink a little too much (wink wink) a little  more than your poor belly can handle.  Drink some coconut water to settle your tummy. It will also replace those essential electrolytes that leave the body if you have bouts of sickness and are spending time talking to god on the big white telephone! ;).

Coconut water and Pineapple Smoothie


4. A Great Help with Digestion.

If you having difficulty during the digestion process, coconut water can provide a source of relief. It high concentration of fibre and it aids in the prevention of indigestion and also helps by  reducing the occurrence of acid re-flux. coconut hydration

5. Boosts Hydration.

The ingredients of coconut water are so much better for you in boosting hydration.  Even more so than energy drinks and those classic sport drinks. If you are exercising and loosing all those minerals through vigorous exercise coconut water will replenish fluids. Water 5Coconut water contains 294 mg of potassium and 5 mg of natural sugar per glass.  A waterfall of hydration for your body.

6. Reduces Blood Pressure.

Sometimes our bodies can loose electrolytes due to high blood pressure. Coconut water supplies you with a balance and is sometimes recommended to be e consumed at the start of each day to foster the balance of these electrolytes.  Keeping blood pressure level and also is a fantastic start to the day

7. Rich in Nutrients.

Coconut water contains five essential electrolytes that are also in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. This means everyone can enjoy a glass of cool refreshing coconut water.

8. Compatible with Human Blood. broken coconut

THIS IS AMAZING!!!! Coconut water can be used in extreme emergencies to quickly rehydrate the human body if administered intravenously, how cool is that? AND. the drink is sometimes used in poorer countries to save lives by quickly hydrating the body.

So… next time you see a coconut or some delicious coconut water have a think on just how incredible this nut is!  If you would love some more info on nutrition and diet please contact us here at Passion4Juice.

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