Super smoothies

Serves 2

  • For the green smoothie

  • 1 banana

  • 200 g baby spinach

  • 250 ml fresh apple juice

  • 1 lime

  • For the purple smoothie

  • 2 pears

  • 150 g frozen blueberries

  • 100 ml fresh apple juice

  • For the orange smoothie

  • 2 cm piece of ginger

  • 1 carrot

  • 200g frozen mango

  • 200 ml fresh orange juice

  • 1 lime

  • For the white smoothie

  • 1 banana

  • 3 tablespoons ground almonds

  • 250 ml milk

  • 1 tablespoon runny honey

A deliciously cold, quick smoothie is one of my favourite ways to start the day – here are four of my favourite combos. Once you know how to do it, feel free to use whatever seasonal fruit and veg you've got to hand and experiment with your own favourite flavours.





For the green smoothie

1. Peel the banana and cut into nice big slices on a chopping board – ideally you want to use frozen bananas, so try and remember to do this the day before.

2. Add the banana and spinach to a liquidiser.

3. Pour in the apple juice.

4. Cut the lime in half.

5. Squeeze all the lime juice into the liquidiser.

6. Secure the lid and blitz until smooth, then serve.





For the purple smoothie

1. Remove the stalks from the pears, then use a knife to cut into quarters, removing and discarding the cores.

2. Add the pears and the blueberries to the liquidiser.

3. Pour in the apple juice.

4. Secure the lid and blitz until smooth, then serve.





For the orange smoothie

1. Use a teaspoon to scrape all the skin off the ginger.

2. Finely grate the ginger onto a board using a microplane.

3. Use a Y-shaped peeler to peel the carrot, then trim and roughly chop it.

4. Add the ginger, carrot and frozen mango to a liquidiser.

5. Pour in the orange juice.

6. Cut the lime in half.

7. Squeeze all the lime juice into the liquidiser.

8. Secure the lid and blitz until smooth, then serve.





For the white smoothie

1. Peel the banana and cut into nice big slices on a chopping board – ideally you want to use frozen bananas, so try and remember to do this the day before.

2. Add the banana and ground almonds to a liquidiser.

3. Pour in the milk.

4. Drizzle in the honey.

5. Secure the lid and blitz until smooth, then serve.



Nutritional Information

Super smoothies

Four fruity combos

0 foodies cooked this
A deliciously cold, quick smoothie is one of my favourite ways to start the day – here are four of my favourite combos.
Serves 2
20m
Super easy
Method

A deliciously cold, quick smoothie is one of my favourite ways to start the day – here are four of my favourite combos. Once you know how to do it, feel free to use whatever seasonal fruit and veg you've got to hand and experiment with your own favourite flavours.


For the green smoothie
1. Peel the banana and cut into nice big slices on a chopping board – ideally you want to use frozen bananas, so try and remember to do this the day before.
2. Add the banana and spinach to a liquidiser.
3. Pour in the apple juice.
4. Cut the lime in half.
5. Squeeze all the lime juice into the liquidiser.
6. Secure the lid and blitz until smooth, then serve.


For the purple smoothie
1. Remove the stalks from the pears, then use a knife to cut into quarters, removing and discarding the cores.
2. Add the pears and the blueberries to the liquidiser.
3. Pour in the apple juice.
4. Secure the lid and blitz until smooth, then serve.


For the orange smoothie
1. Use a teaspoon to scrape all the skin off the ginger.
2. Finely grate the ginger onto a board using a microplane.
3. Use a Y-shaped peeler to peel the carrot, then trim and roughly chop it.
4. Add the ginger, carrot and frozen mango to a liquidiser.
5. Pour in the orange juice.
6. Cut the lime in half.
7. Squeeze all the lime juice into the liquidiser.
8. Secure the lid and blitz until smooth, then serve.


For the white smoothie
1. Peel the banana and cut into nice big slices on a chopping board – ideally you want to use frozen bananas, so try and remember to do this the day before.
2. Add the banana and ground almonds to a liquidiser.
3. Pour in the milk.
4. Drizzle in the honey.
5. Secure the lid and blitz until smooth, then serve.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Tip

You can make all these smoothies with fresh fruit, but it’s a great idea to bag up fruit combos and freeze them ahead of when you need them, which also means you don’t need to add ice.
Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 176
  • Carbs 34.8g
  • Sugar 32.3g
  • Fat 1.2g
  • Saturates 0.2g
  • Protein 4g
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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