Smoothies
and Drinks
Fruit, whether cooked or raw, can be transformed into a smooth sauce by puréeing. It also makes a healthy breakfast or snack that is bursting with flavour when used in a smoothie.
Making smoothies
To serve four you will need: 4 passions fruit, 150ml (¼ pint) low-fat yogurt, 4 bananas, 225g (8oz) grapes.
1 Half the passion fruit and scoop the pulp into a blender. Add rthe remaining ingredients. Crush 8 ice cubes and add to the blender.
2 Process until smooth and pour into glasses. Serve immediately.
Puréeing in a blender
Some fruit can be puréed raw, while others are better cooked. Wait until cooked fruit cools.
1 Blend a spoonful of fruit until smooth, then add another spoonful and blend. Add rest of fruit in batches.
2 For a very smooth puree, pass through a fine sieve.
Preparation time: 10 minutes
25g (1oz) whole shelled almonds
1 large ripe banana
150ml (¼ pint) low-fat milk
150ml (¼ pint) low-fat natural yogurt
8g sachet powdered egg white
2 tsp wheatgerm
1–2 tsp maple syrup
a pinch of freshly grated nutmeg
Serves 2, makes 600ml (1 pint)
1 Grind the almonds in a spice grinder or food processor – the mixture needs to be very fine to get a good blend.
2 Peel and roughly chop the banana, then put into a blender with the ground almonds. Add the milk, yogurt, powdered egg white and wheatgerm to the blender and whiz for a few seconds until smooth.
3 Add maple syrup to taste, then pour into two glasses and serve immediately, sprinkled with nutmeg.
Hands-on time: 5 minutes
TAKE 5
1 large ripe banana
125g (4oz) silken tofu, well chilled
175ml (6fl oz) unsweetened soya milk, well chilled
2 tsp thick honey
a few drops of vanilla extract
Serves 1, makes 400ml (14fl oz)
1 Peel the banana and slice thickly. Put into a blender.
2 Drain the tofu, mash lightly with a fork and add to the blender.
3 Pour in the milk and add the honey with a few drops of vanilla extract. Whiz for a few seconds until thick and smooth. Pour the smoothie into a large glass and serve.
Hands-on time: 5 minutes
TAKE 5
200ml (7fl oz) semi-skimmed milk
200g (7oz) natural yogurt
125g (4oz) mix of frozen berries – we used a mix of blackberries, blueberries and blackcurrants
15g (½oz) rolled oats
2 tbsp runny honey
Serves 2
1 Put all the ingredients into a blender and whiz until smooth. Pour into two tall glasses and serve.
There are many ingredients that you can add to smoothies if you have specific nutritional requirements.
Acidophilis
A probiotic: 'friendly' bacteria that promotes good health. Acidophilus is most benificial when taken of you are suffering from diarroea or after a course of antibiotics, or if you have dogestive problems such as irritable bowel syndrome (IBS). Available from most chemists and health shops in capsule form, which usually need to be kept in the refrigerator. Probiotics are now included in some ready-made drinks and yogurt products.
Bee Pollen
See page 148 for details and advice on where you can buy bee pollen
Brewer's yeast
A by-product of beer brewing, brewer's yeast is exceptionally rich in B vitamins, with high levels of iron, zinc, magnesium and potassium. Highly concentrated and an excellent pick-me-up. but the flavour is strong and needs to be mixed with other ingredients. Available as pills or powder.
Warning: it is high in puriness so should be avoided by gout sufferers.
Echinacea
Recommended by herbalists for many years, echinacea is a native plant of North-America, taken to support a healthy immune system. A great all-rounder with anti-viral and anti-bacterial properties. Comes in capsules and in extracts taken in rops, so is easy to add to smoothies.
Warning: not recommended for use during pregnancy or when breastfeeding.
Eggs
High in protein, but eggs also contain cholesterol so you might need to limit your intake; ask your GP. Egg white powder is low in fat and can be added to smoothies for a protein boost. Alwats use the freshest eggs for smoothies
Warning: raw egg should not be eaten by the elderly, children, babies, pregnant women or those with an impaired immune system as there can be risk of contracting salmonella.
Ginseng
Derived from the roots of a plant grown in Russia, Korea and China. The active constutuents are ginsenosides, reputed to stimulate the hormones and increase energy. Available in dry root form for grinding or ready powered.
Warning: should not be taken by those suffering from hypertension.
Nuts
Packed with nutrients, nuts are a concentrated form of protein and are rich in antioxidants, vitamins B1, B6 and E, and many minerals. Brazil nuts are one of the best sources of selenium in the diet. nuts do have a high fat content, but this is mostly unsaturated fat. Walnuts are particularly high in omega-3, an essential fatty acid that is needed for healthy heart and brain function. Brazil, cashew, coconut, peanut and macademia nuts contain more saturated fat, so should be used sparingly. Almonds are particularly easy to digest. Finely chop or grind the nuts just before using for maximum freshness.
Seeds
Highly nutritious, seeds contain a good supply of essential fatty acids (EFAs). Flaxseed (linseed) is particularly beneficial as it is one of the highest sources of omega-3 EFAs, with 57% more than oily fish. Pumpkin, sesame and sunflower seeds also work well in smoothies. they are best bought in small amounts as their fat content makes them go rancid quickly, so store in airtight containers in the refrigerator. Grind them just before use for maximum benefit, or use the oils - these have to be stored in the refrigerator.
Sprouting seeds
These are simply seeds from a variety of plants - such as sunflower chickpea and mung bean - whoch have been given a little water and warmth and have started to grow. Sprouts are full of vitamins, minerals, proteins and carbohydrates. They are pretty soft so they whiz up easily in the blender for savoury smoothies.
Oats
Sold in the form of whole grain, rolled, flaked or ground (oatmeal), oats are high in protein, vitamin B complex, vitamin E, potassium, calcium, phosphorus, iron and zinc; they are easy to digest and can soothe the digestive tract. They are also a rich source of soluble fibre, which helps to lower high blood cholesterol levels, which in turn will help to reduce the risk of heart disease. Toasted oatmeal has a nutty flabout and is ideal for smoothies.
Warning: oats should be avoided by those on a gluten-free diet.
Wheat bran and germ
Wheat bran is the ourside of the wheat grain removed during the milling; it is very high in fibre and adds bulk to the diet. It is bland in taste but adds a crunchy texture. Wheat germ, from the centre of the grain, is very nutritious and easy to digest, with a mild flavour. Highly perishable, store in the refrigerator once the pack is opened.
Warning: keep your intake of bran to moderate levels; large amounts can prevent vitamins and minerals from being absorbed.
Non-dairy alternatives
Soya milk and yogurt
If you are allergic to dairy products or lactose-intolerant, drinking milk may cause a variety of symptoms, including skin rashes and eczema, asthma and irritable bowel syndrome. Soya milk and yogurt are useful alternatives - look for calcium-enriched products. Good non-dairy sources of calcium suitable for adding to smoothies include dark green leafy vegetables, such as watercress and spinach, and apricots.
Silken tofu
This protein-rich dairy-free product adds a cramy texture to fruit and vegetable smoothies
Busy Bee’s Comforter
Hands-on time: 5 minutes
2 lemons
150ml (¼ pint) full-fat natural or soya yogurt, at room temperature
1–2 tsp thick honey
2–3 tsp bee pollen grains or equivalent in capsule form
Serves 1, makes 200ml (7fl oz)
1 Using a sharp knife, cut off the peel from one lemon, removing as much of the white pith as possible. Chop the flesh roughly, discarding any pips, and put into a blender. Squeeze the juice from the remaining lemon and add to the blender.
2 Spoon in the yogurt and whiz until smooth. Taste and sweeten with honey as necessary. Stir in the bee pollen, then pour into a glass and serve immediately.
Hands-on time: 5 minutes, plus chilling
400g (14oz) canned apricots in natural juice
150g (5oz) apricot yogurt
200–250ml (7–9fl oz) unsweetened orange juice
Serves 2, makes about 450ml (15fl oz)
1 Put the apricots, yogurt and orange juice into a blender or food processor and whiz for 1 minute or until smooth.
2 Chill well, then pour into two glasses and serve.
Hands-on time: 5 minutes
225g (8oz) raspberries, thawed if frozen, juices put to one side
1 medium orange
2 tsp thick honey
Serves 1, makes 300 ml (½ pint)
1 If using fresh raspberries, remove the hulls, then wash and pat the fruit dry with kitchen paper. Put two raspberries to one side for the decoration and put the rest into a blender. If the fruit has been frozen, add the juices as well.
2 Peel the orange, removing as much of the white pith as possible. Chop the flesh roughly, discarding any pips, and put into the blender. Add the honey. Whiz until smooth, then pour into a glass, decorate with the raspberries and serve immediately.
Hands-on time: 5 minutes
1 ripe mango, stoned (see here)
250ml (9fl oz) cranberry juice
150g (5oz) natural yogurt
Serves 2
1 Peel and roughly chop the mango and put into a blender with the cranberry juice. Blend for 1 minute.
2 Add the yogurt and blend until smooth, then serve.
For the slice – Mango and Pineapple
1 Cut a slice to one side of the stone in the centre. Repeat on the other side.
2 Cut parallel lines into the flesh of one slice, almost to the skin. Cut another set of lines to cut the flesh into squares.
3 Press on the skin side to turn the fruit inside out, so that the flesh is thrust outwards. cut off the chunks as close as possible to the skin. repeat with the other half.
1 Cut of the base and crown of the pineapple, and stand the fruit on a chopping board
2 Using a medium-sized knife, peel away a section of skin, going just deep enough to remove all or most of the hard, inedible 'eyes' on the skin. repear all the way around.
3 Use a small knife to cut out any remaining traces of the eyes.
3 Cut the peeled pineapple into slices
Hands-on time: 5 minutes
150g (5oz) natural yogurt
1 small mango, peeled, stoned and chopped (see here)
2 tbsp oats
4 ice cubes
Serves 2
Put the yogurt into a blender. Put a little chopped mango to one side for the decoration, if you like, and add the remaining mango, oats and ice cubes to the yogurt. Whiz the ingredients until smooth. Serve immediately, decorated with the chopped mango.
Hands-on time: 10 minutes
2 large ripe bananas, about 450g (1lb)
150g (5oz) natural yogurt
500g (1lb 2oz) fresh or frozen summer berries
Serves 6, makes 900ml (1½ pints)
1 Peel and chop the bananas, then put into a blender. Add the yogurt and 150ml (¼ pint) water, then whiz until smooth. Add the berries and whiz to a purée.
2 Strain the mixture through a fine nylon sieve into a large jug, using the back of a ladle to press it through the sieve. Pour into six glasses and serve immediately.
1 Grating Peel a large section fo the spice with a vegetable peeler and cut off any soft brown spots.
2 Using a wooden or fine metal grater resting on a small plate or bowl, grate the spice. Discard any large fibres adhering to the pulp.
3 Chopping Cut slices off the spice and cut off the skin carefullly and remove any brown spots. If you need very large quantities, you can peel a large section with a vegetable peeler before slicing.
4 Stack the slices and cut into shreds of the requried thickness. To make dice, stack the shreds and cut to the required size.
5 Pressing If you need jsut the juice, cut thick slices off the ginger root and cut off the skin carefully, taking care to remove any soft brown spots under the skin. If you need very large quantities, you can peel a large section with a vegetable peeler. Cut the slices into chunks, and press them with a garlic press into a small bowl.
Fruity Carrot with Ginger
Hands-on time: 10 minutes
TAKE 5
1cm (½in) piece fresh root ginger, peeled and roughly chopped
150ml (¼ pint) freshly pressed apple juice or 2 dessert apples, juiced
150ml (¼ pint) freshly pressed carrot juice or 3 medium carrots, 250g (9oz), juiced
mint leaves to decorate
Serves 2, makes 600ml (1 pint)
1 Using a sharp knife, cut a slice of orange and put to one side for the decoration. Cut off the peel from the oranges, removing as much of the white pith as possible. Chop the flesh roughly, discarding any pips, and put into a blender. Add the ginger.
2 Pour in the apple and carrot juice and blend until smooth. Divide between two glasses, decorate with quartered orange slices and a mint leaf and serve.
Apple Crush
Hands-on time: 5 minutes, plus freezing
150ml (¼ pint) freshly pressed apple juice or 2 dessert apples, juiced
fresh strawberry leaves or fresh mint leaves to decorate
Serves 1, makes 300ml (½ pint)
1 Remove the hulls from the strawberries, then wash and pat the fruit dry with kitchen paper. Put on a tray and freeze for 40 minutes or until firm.
2 When ready to serve, put the frozen strawberries into a blender and pour in the apple juice. Blend until smooth and slushy. Pile into a serving glass and decorate with strawberry or mint leaves.
Strawberry and Camomile Comforter
Hands-on time: 5 minutes, plus infusing and cooling
5cm (2in) piece cinnamon stick
175g (6oz) strawberries
150ml (¼ pint) freshly pressed apple juice or 2 large dessert apples, juiced
Serves 2, makes 600ml (1 pint)
1 Put the teabags and cinnamon stick into a small heatproof jug and pour in 150ml (¼ pint) boiling water. Leave to infuse for 5 minutes, then discard the bags and cinnamon stick. Leave to cool.
2 When ready to serve, remove the hulls from the strawberries, then wash and pat dry the fruit with kitchen paper. Put into a blender.
3 Pour in the apple juice and cold camomile tea and whiz for a few seconds until smooth. Pour into two tall glasses and serve.
