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.
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