SMOOTHIES have taken the UK by storm.
Britons are estimated to drink their way through more than £20 million worth of pureed fruit and vegetable drinks every year and smoothies of all kinds are now on sale everywhere.
However, all that fruity goodness doesn’t come cheap – and in some cases, smoothies can be nearly as calorific as fizzy drinks.
Now the Eat In Colour campaign has devised a way to ensure you get your five-plus of fruit and vegetables a day while indulging your smoothie habit, with a recipe for every day of the week.
And it fits in brilliantly with the Change4Life campaign, which is supported by the Birmingham Mail and aims to get us all – and especially youngsters – eating healthily. For more information visit www.nhs.uk/change4life
It might not be quite as convenient as wandering into a shop and handing over some cash, but the benefits of DIY smoothies far outweigh that.
For all the recipes below, just wash, chop and whiz in a blender. If you’re using fruit that contains pips, then sieve before serving. These smoothies are best served chilled - so either refrigerate for an hour or pop in a couple of ice cubes before you blend. Each recipe serves one.
All of the ingredients are readily available from your local supermarket or greengrocer. Alternatively, just use the contents of a fruit bowl to create your own super-smoothie.
While smoothies taste best and contain the most goodness when freshly prepared, you can make enough for a couple of servings so you can take some to work or school. Keep them refrigerated until you are ready to drink them, or store them chilled in a flask.
MONDAY: Detox Smoothie
Whether you’ve been partying hard or you just need a boost for the busy week ahead, this is the perfect pick-me-up. Beetroot is good for the liver, celery stimulates the digestion, carrots relieve water retention and apples are rich in fibre, vitamins and minerals.
INGREDIENTS
Half a raw beetroot
1 Stick of celery
3 Large apples
2 Large carrots
TUESDAY: Instant Energy Boost Smoothie
Monday often feels like the longest day of the week, so by Tuesday you’ll need an instant energy boost. Don’t reach for a chocolate bar or packet of crisps - try this smoothie instead. Not only are apples delicious and healthy, but they are also packed full of vitamin C.
INGREDIENTS
4 Carrots, unpeeled
1 Apple, unpeeled and un-cored
1 Kiwi fruit, peeled
Handful of parsley with stems.
WEDNESDAY: Luxury Orange Chocolate Smoothie
Congratulations! You’ve made it half way through the week, so go ahead – put your feet up and treat yourself to this indulgent smoothie. Oranges are packed with goodness, making this an (almost) guilt-free treat
INGREDIENTS
1 Banana peeled
1 Medium/large orange peeled
5 Strawberries
2 Good scoops of chocolate ice cream
6 Squares of milk or dark chocolate.
THURSDAY: Sustaining Smoothie
Keep your energy levels topped up with this nutritious blend. Oats are a great source of slow release energy, which reduces the desire to snack. Liven up this energy-packed smoothie by adding tasty fruit such as bananas - which are a good source of energy, fibre, vitamin C, magnesium, potassium, and are rich in vitamin B6.
INGREDIENTS
235ml milk
40g Rolled oats
1 Banana, broken into chunks
14 Frozen strawberries.
FRIDAY: Cocktail Hour Smoothie
It’s the weekend! Sip this Cocktail Hour smoothie while slipping on your glad rags and you’ll set yourself up for a great night out. The fibre content of apples will help fill you up so you won’t be tempted by the late-night munchies.
INGREDIENTS
1 Handful berries
1 Apple
1 Orange
6 Ice cubes
Top up with sparkling mineral water.
SATURDAY: Party Popper Smoothie
Whether your weekend plans involve dashing around all day with the family or dancing all night, this smoothie will keep you going. Bananas are a great source of instant energy as they contain three natural sugars - sucrose, fructose and glucose - combined with fibre.
Use as many different types of berry as possible, as each has different health benefits. For example, strawberries are high in vitamin C and blueberries are full of antioxidants.
INGREDIENTS
1 Apple
2 Satsumas
2 Bananas
4 Handfuls of berries (we suggest a mixture of cranberries, strawberries, raspberries and blueberries)
Splash of apple juice
1 Tsp honey (optional)
12 Ice cubes.
SUNDAY: Cream Tea Smoothie
You’ve definitely earned a day of rest. It’s time to sit back, relax, and sample this take on the traditional afternoon favourite with less fat and more goodness, but every bit as tasty and enjoyable as any Cornish cream tea. Grapes are low in calories, full of fibre and help curb snack cravings and so make a perfect smoothie ingredient.
INGREDIENTS
300g of strawberries, raspberries, stoned cherries or blackberries
Large handful of grapes
300ml low-fat natural yoghurt or Greek yoghurt.