I have written about the high levels of sugar in some smoothies before, but if you get the ingredients right, there really is no better way to punch in a load of goodness and energy than with a long cool glass of nutritionally loaded fruit/vegetable smoothie.
I've set out my Top 10 Healthy Smoothies below. Have them for breakfast or a snack throughout the day.
All recipes are approximate as fruit and vegetables vary in size. Blend all ingredients together and adjust the liquid accordingly. Once you get hooked, consider buying a really good smoothie maker which blends everything to a smooth creamy texture in half the time.
1. Beetroot Smoothie
Beetroot is one of these vegetables that have had a serious comeback. Just look at the colour of the smoothie to know why.
1 raw beetroot (small), peeled and chopped
1 apple, peeled and cored and chopped
10 black grapes (washed)
1 handful spinach (washed) OPTIONAL
250mls milk or natural yoghurt
2. Roast Carrot Smoothie
I roast vegetables throughout the year especially on a Sunday. I often add extra carrots and sweet potatoes for making smoothies the next day. Roasting brings out the natural sweetness, pairing well with the nutmeg
3 roast carrots
1 small roasted sweet potato
300mls milk or natural yoghurt
Pinch or two nutmeg
3. Toasted Oatmeal, Nuts, Banana and Cinnamon Smoothie
This is a novel way to get the nutritional oatmeal fix. The smoothie guarantees to fill you up for a good few hours. No snacking needed! Toasting the oatmeal first brings out the sweetness, however it's not essential.
1 ripe frozen banana (small)
250mls chilled water
1 tblsp maple syrup or honey
2 tblsp rolled oats or muesli (toasted)
1 tblsp blanched almonds
1 tsp ground cinnamon
4. Spinach Smoothie
I prefer this smoothie with water, as it is more refreshing. In this recipe, I have been quite easy on the ginger in the hope you'll give it a go.
1 handful spinach (washed)
2.5 cm piece fresh ginger (peeled & grated)
2 pears (peeled, cored and chopped)
1 tblsp flaxseed (ground)
1 tblsp honey
300 mls milk or water
5. Blueberry Smoothie
Blueberries are still very expensive, however opting for the frozen variety not only gives you value, it adds lightness, volume and is a real thirst quencher.
1 Small carton vanilla yogurt
100 grms frozen blueberries
1 tablespoon flaxseed (ground) OPTIONAL
6. Apple, Parsley, Spinach, Cucumber and Lime
If you need a detox, this smoothie is as refreshing as it gets.
1 apple (peeled, cored and chopped)
1 small bunch parsley (with stalks)
1 Handful of spinach ( washed)
0.5 cucumber (washed)
Juice of 1 lime
250 mls water or ginger ale
7. Pineapple Smoothie
This smoothie is such a treat. Opt for a ripe pineapple and omit the honey. Greek yoghurt works well instead of the coconut milk.
0.5 pineapple (peeled, cored and chopped)
300 mls milk (coconut milk is good)
3 ice cubes
1 tblsp honey (optional)
8. Avocado, Lime Juice, Celery and Apple
Feel the energy as this smoothie is packed full of natural energy and cleansing compounds.
1 avocado (peeled, deseeded and chopped)
1 lime juice
2 stalks celery (sliced)
300 mls milk
9. Strawberry Smoothie
This is a great afternoon summer treat when strawberries are at their sweetest. During the summer months I prefer to use a tin of strawberries and cut down on the yoghurt
1 small banana
300 mls frozen yoghurt
10 . Tomato and Parsley Smoothie
This is a rather unusual smoothie recipe, almost like a virgin bloody mary. Add a strop of hot pepper sauce for an extra kick.
3 large very ripe juicy tomatoes
1 cup parsley ( washed)
Juice of 1 lime
3-4 ice cubes
Pinch sea salt
Pinch of cracked black pepper
Drop of hot pepper sauce (optional)
About Sian's Plan
Sian's Plan is an online meal planner that helps busy people eat well. The service is named after its Founder Sian Breslin, a professional home economist who's taught thousands of families to cook. On the platform, Breslin has created hundreds of recipes to help families prepare healthy, affordable and fuss-free meals in under 35 minutes. More information can be found at www.siansplan.com.