All you need is a blender and fresh ingredients.

For creating the perfect smoothie, put all the ingredients in a blender and whizz for about a minute – until you have a smooth, long drink. Adding a couple of tablespoons of natural yoghurt makes a full breakfast or snack. Add more or less juice, depending on how thick you want your drink; and blend in a few cubes of ice for a more refreshing smoothie.

fibre and protein

Unlike juices, smoothies contain a good amount of fibre, something that is an important nutrient in itself. Indeed, fibre is an essential and all-too-often lacking ingredient in our diets. Not only does it help keep our guts moving, but it also helps them to keep healthy and to maintain the right levels of good bacteria. In addition, any drink using yoghurt or milk – such as our creamy smoothies – becomes an important source of protein, another essential in a healthy diet.

top tips

1. Choose fruit at its peak of ripeness for the best taste and most goodness.

2. For creamy smoothies, our recipes siggest using yoghurt. For thinner, runnier drinks, use milk or a milk alternative made from soy (soya), rice or nuts.

3. For a more refreshing smoothie, blend a few crushed ice cubes with the other ingredients.

4. Any smoothie can be frozen to be eaten as a delicious ice-lolly. Either use special moulds or ice cube trays.

smoothie-only healthy additives

Wheatgerm: Most of the goodness in a grain of wheat is in the germ – a great additive to smoothies for an extra boost of vitamins and minerals, particularly vitamins B and E.

Flaxseeds: Also known as linseeds, one of the richest vegetarian sources of essential fatty acids, as well as vitamins and minerals.

Pumpkin/sunflower seeds: Gives smoothies a nutty, crunchy taste and texture, and increases their vitamin, mineral and essential fatty acid content.

If you’d like even more ideas for juices and smoothies, in:spa nutritionist Natalie Savona has tons of recipes in her book: The Big Book of Juices and Smoothies: 365 Natural Blends for Health and Vitality Every Day

Delightful flavour contrasts.

One pure orange colour, two different tastes, one result – a fabulous smoothie where the creamy, sweet mango contrasts well with the tangy orange.
2 mangoes
2 oranges
juice of 1 lime
8 tbsp (approx 150ml) apple juice

It’s delicious, promise!

200ml of a fresh juice of your choice – orange or apple juice work really well. Throw in a handful of washed strawberries (ideally frozen) and 4-5 basil leaves (or to taste).

Place all the ingredients in a blender and blend to your desired consistency. Add ice cubes to thicken if you like.

Why are strawberries so good for you?

Packed with vitamin C, but not really a fruit at all !

In season from the end of May through to the end of August, they are a fantastic source of vitamin C – just 5 strawberries could give you your recommended daily intake. They are also rich in vitamin K, essential for healthy bones and blood clotting. Strawberries are also packed full of anti-oxidants, good for your skin and some with anti-cancer properties.

Interesting fact: did you know that the strawberry plant is actually a member of the rose family? They are not technically fruit – the true fruits of the strawberry plant are actually the small seeds which coat the outer surface of the strawberry.

Great for breakfast or, in fact, at any time of the day.

Put four large handfuls of frozen blueberries into a blender and blend with 2 tablespoons (30ml) of natural yogurt and a few dashes of apple juice.

Why are blueberries so good for you?

Blueberries are a rich source of antioxidants called proanthocyanidins. These potent chemicals are protective in their own right against the ravages of ageing caused by oxidant damage but they also help increase the potency of vitamin C, another powerful antioxidant. Proanthocyanidins are said to have an antioxidant activity about 50 times stronger than vitamin C. They also help strengthen capillaries, the tiny blood vessels that feed the skin and other extremities, making sure all parts of the body get sufficient oxygen and vital nutrients. Their antioxidant qualities have been shown also to help protect our cellular support structure, collagen, from free radical damage. Blueberries are also a good source of fibre, needed to keep the bowels clear.

Energy giving smoothie, particularly good for the immune system.

passion fruit smoothie option one

Rich in vitamins A and C and a good source of Potassium and Iron. Make sure you include the seeds to increase the fibre content.

2 mangoes
2 tangerines
2 passion fruits
5 tbsp (75ml) natural yoghurt*
8 tbsp (120ml) pineapple juice

* soya milk can be used as an alternative.

This smoothie combines the creamy texture of mangoes with the exotic scent and flavour of passion fruit both of which are enhanced by the tanginess of the tangerines. The result is an energy giving smoothie which is particularly good for the immune system.

passion fruit smoothie option two

Combine in a blender the flesh of 4 passion fruits (including the seeds), 4 peaches (including the skin for fibre), 16oz of strawberries (fresh or frozen), soya milk and ice.

Why is passion fruit so good for you?

Passion fruit is an excellent source of Vitamins A and C and if you eat the seeds also provides an excellent source of fibre.

When choosing your passion fruits, make sure they are the larger, heavier and firmer fruits. The skin is wrinkled and dimpled and can be old-looking but this doesn’t mean that the fruit is rotten.

Did you know…?

… that passion fruit has a slight sedative effect as a result of the combination of glycosides and flavonoids present? Both the juice and the flowers of the plant have been used in remedies to treat anxiety and high blood pressure. This is one reason that the fruit is favoured by Brazilian mothers when feeding their toddlers!