Good Housekeeping easy to make! Smoothies and JuicesFist publsied in Great Briain in 2009, by Colin € Brown 10 Sourhenmibe Street London 014 ORR An iment of Anova Bocks Camsany Ltd Copyright ® The Nationa) Nagoai ard Calis & Brown 2009 ompany Limited ‘Al rigts reserved. No part of this aualcation may be reproduced, stored in a retseva system, cr ransmited in any ‘orm ot by any means, electrere, mechanical, photecopyine, recowing or othew'se, wit price writen consent o the copyright holder. The expression Good Housekeeping ae used in te tle of te book s the tracert af the Rasoral Magarine Company ard Ihe Hearst Corporation, registered sn the Unitee Kingdom ard USA, and ather principal countries ofthe work, ands the ftsoiute preety of Tre National Magazine Campa ane The east Corportion. The ase ofthis taderrark other than with the express permission oF The National Vegezine Company or The Hearst Corperation is stietiypribited. Tre Sond Housekeesing websce is vrwallaboutyoucomigeoghausekeening ISN 976 1 B4240 496 5 ‘catalogue record for this book is avallale trem tre British Linear, n by Det Gradations Lid Ponte by Tee O This boak can be onder dest frm the publisher. Contact the matieting department, Gut try your bookshop fist wunwanovavoakscom NOTES Both metric and imperial measures are given for the recipes. Follow either set of measures, not a mixture of both, as they arc not interchangceble. ‘All spoon measures are level 11 tsp = Srnl spoon: 1 thsp = 15m) spoon. Ovens and gills must be preheated to the specified temperature. Use sea salt and Freshly ground black pepper unless otherwise sugcested. Frosh herbs should be used unless driee specifed in a recipe. Medium eggs should be used except where otherwise specie. Free-range eggs are recommended Note that certain reipes contain raw or lightly cooked ¢ggs. The young, elderly, pregranl women and anyone should avoid these, because of the slight risk of salmonella an immune-deficency disease Clore, fat end carbohydrate counts per serving are provided for the recipes Ficcue crits Photoaraphers: Nicki Dowey Craig Roberson (Basics section, apart from pages 10,12, 3, Ncw Dower) Lucinds Symons (page 64) Wil Heep (gaye 69)Contents 0 The Basics 8 1 Fruit and Vegetable 0 Crushes 2 Creamy 50 Combinations 3. Vitality Drinks ™ 4 Sheer Indulgence 90 5 Party Drinks and 108 Punches IndexForeword With so many gorgeous ingredients available in the shops now, its easy to make smoothies and juices at home. Any combination of fruits blended together will taste good, Just throw it all in a blender, add yogurt or milk if you lke it creamy, or oats to add give body, and whizz until everything comes together. They're pertect tor breakfast as they're so filling and good for using up fruit that’s ripened a little too quickly in the baw It's not just fruit that can play a starring role ... veg works just as well. The roots, such as carrot or beetroot, will add earthy sweetness, while cucumber, with its high water content will give ita fresh savoury note. Add ice and you'll have a chilled drink that will instantly cool you down on 2 hot summer's day. This book hes everything you need for making delicious drinks. There are recipes ideal for breakfast - try Carrot With @ Bite on page G6 or Mango and Oat Smoothie on page 68. If you're throwing a party, flick to page 108, where there are plenty of ideas to inspire you. We've also included handy tips on buying the right equipment and cleaning it properly to help ensure it continues to work well. All the recipes have been triple tested in the Good Housekeeping kitchens to make sure they work every time for you. Enjoy. laues Emma Marsden Cookery Editor Good HousekeepingThe Basics An Easy Way to Five a Day Equipment Healthy Ingredients Extra Boosts Preparing Fruit Preparing Vegetables Food Storage and Hygiene10 SMOOTHIES An easy way to five a day Smoothies and juices are a great way of increasing Your fruit, vegetable and fluid intake. The term ‘smoothie! refers to drinks made in a blender: they can be sweet or savoury, solely from fruit, and vegetables, or blended with added dairy or non-dairy ingredients. Making your own smoothies means you know exactly whats in them. Home-made smoothies are deliciously varied and can make good nutritional sense for all of us. Fruit and vegetables ne of the easiest ways to stay healthy is to eat plenty of fruit and vegetables. They contain an arsenal of vitamins, minerals, fibre and phytochemicals ~ which is why rutrition experts believe that they are the comerstone of a healthy diet Different coloured fruit and vegetables contain a variety of vitamins, minerals and phytachemica’s that help to keep you healthy in different ways, and 50 to make sure ‘you get a good intake of all these nutrients you need to cat an array of produce. You probably already know that you should be eating al least five servings of fruit and vegetables a day, but did yu know you should also be eating a rainbow? Think of red, orange, yellow, green and purple uit and vegetables ‘and zim for at east one serving from each of the colour bands every day. Fresh or frozen? Most of the recipes in this book call for fresh fruits, but frozen fruit make excellent smoothies, too. Berries can d¢ froren whole; topical fut such as mangoes or gineepples can also be frozen, chopped into bite-sized pieces. You can use them from frozen or thawed; if you thaw them, remember to use the juice, 100. Canned fruit in natural juice is a good standby, and dried fruit such as zpricats and prunes provide sweetness fibre and ceriain nutrients. Soak dried fruit before blending ar use ready-to-eat dried ruVitamins and minerals Vitamins Our bodies cannot make all the vitamins we need, so we need fo get them from cur focd and drink. They are vital 10 quod health and effective in very small amounts, ‘Vitamin A ~ needed for growth and dcvcloprnent, healthy eyesight and good skin, Yellow orange and green fruit and vegetables arc rich in the antioxidant beta-carotene, which the body converts into vitamin A, ‘Vitamin B complex: B1 (thiamin), B2 (riboflavin, B3 (niacin), BG (pyridoxine), B12 (cobalamin). biotin, pantothenic acid, folic acid - these vitamins work ‘together to help cigestion and aid resistance to infection, Whole grains are rich in (hese vitamins, as are sprouting seeds, green vegetables and citrus fruits. Vitamin C - an antioxidant which protects the bones, Joints, teeth, gums, nerves, glands and other tissues and aids the absorption of iron, Found in varying amounts in all fresh fruits and vegetables Vitamin E ~ an antioxidant held in cell membranes that is essential for normal metabolism, aids heart function and may protect against heart disease. Found mainly in whole drains, seeds, nuts and areen vegetables. Minerals These are needed in tiny quantities and are far more readily absorbed by the body than those from supplements Some of the more imgortan! minerals are calcium (for healthy teeth and bones iron (helps trarsport oxygen in the blood, magnesium, zinc, potassium, phosohorous, sulphur ang selenium, Antioxidants Some vitamins and minerals are artioxidants: they can Feduce the risk of mary diseases by protecting cells ancinst ‘fee racicals! which mayoe harmful THE Basics 11 Fibre Don't forget fibre in your die; it i vitally important for good digestion, Fruit smootnies are an excellent fibre source: blended fruit and vegetables retain their fibre, although much is lost when they are juiced. You can add extra fibre Lo smoothies in the form of oats and spreuting seeds, but if your diet conteins other sources of fibre such as pulses and whole grains, this is not necessary. Sugar Too much sugar in the diet isa major cause of tooth decay and can lead to obesity with all the associated health risks, Fruit and vegetables contain varying amounts of a natural sugar called Inuclase; you will soon get used ta the natural sweetness of fruit and vegetables. If you do find it necessary 10 adda little more sweetness, then choose honey or maple syrup, A wore of warring: cinking too much fruit juice can give your system an overioed of sugar 50 if you suffer from sugar intolerance (hyooglycaemial, diabetes or Candidiasis (yeast infections and thrush), you should be wary of the amount you consume; check recommenited intakes with your GP. Fat ‘A small amount of fat in the diet is vital for good health the essential fatty acids (EFAs) found in nuts and seeds as, wells i olive ol and oily fish ard in smeller amcunts in other foods are needed for nealthy heart and brain function, However, too much fat will rad to weight yein and an increased risk of heart disease, Most fruit smoothies are low in fal Dairy produce from animal sources is a rich source of calcium, but mary miltshakes and yogurt dens are high in less-heatthy seturated fats. Keep the intake ofthese fats toa minimum and try using ron-dairy products such as calcium-enriched soya milk and oat mil instead12 SMOOTHIES Equipment Making your own smoothies can easily become part of your daily routine. All you need to get started is a blender; then, if you really get into smoothie-making, its worth investing in a juice extractor, so you can enjoy the maximum bene‘it from readily available ingredients such as apples and carrots. Blenders Ablender is designed to lquidise or ‘pulp’ whatever is put into it by ‘shreding’ at 2 high speed. Free-standing ‘jug blenders have a large removable jug made from glass or sturdy plastic, with metal blades, set an @ motor with variable speeds - more expensive models have a blade which is strong enough to crush ice. Never assume that your blender can crush ice, always check the manufacturer's Information, otheraise you may seriously damage the rator Some food processors and mixers have 2 blender attachment, which fits alongside or on top of the main processing bowl. There are alse smaller hand-held blenders which either come with a small canister of bowl, or can be used with your own jug or container. It worth investigating haw the bits and pieces come apart for ease of cleaning and maintenance, and check the parts ere dishwasher-sefe, Juice extractors Not all fruit and vegetables are suitable for blending, Harder lextured ones ike apples ard carrots will pulverise bt not soften completely as they are more fibrous. So if you want te have a wider choice, with maximum nutritional benefit, then perhaps you shauld think about using a juicer to maxe your own juices. There are three cifferent lypes of machine for juice extraction: Centrifugal - reasonably priced, electrically powered, high-speed ju’cer that shreds up fruit and vegetables, and then spins the pulp at high speed in a meshed basket, separating out the juice into a jug, while the pulp stays in the basket. This type of juicer needs thorough clearing after cach use. Check it is dishwasher-safe as parts can be time-consuming to wash by hand, Masticating ~ more cxoensive and works at a slower speed than a centrifugal juicer. It chews up fruit and vegetables into @ paste and then squeezes the juice through @ mesh at the bottom, leaving a dry pulp. This ‘ype copes well with skin, peel and pips.Slow turning or wheatgrass juior - operates in a very Gifferent manner from high-speed julcers. A motor slowly tuens a blade inside the juicer wii presses juices from leaty greens, srouts, wheatgrass and soft vegetables, rather than masticating ther. What to look for in a juicer: large food chute cuts down on preparatior time. Some n take whole apales, removable pulp-collocting container To make lying less messy, put a plastic bag inside the container; en its full, pap the bag in the bin Litre (1% ping juice Jug. intenance ys keep your drink-making equipment clean and dry aucid cortamination. If you have been using strongly ured ingredients, make surc you rinse out the tainer thoroughly so that these flavours don't taint re drinks. Some juices such as carrot or beetroot may € discolourction, but this will not affect the marice of the appliance, Some discolouration can be red by rubbing with 2 Goth dipped in vegetable oil ‘THE BASICS No equipment? No problem If you don't have a blender or food processo, then you can simply mash ripe fruit Ike bananas, mangoes or avocados with a fork Certain types of fruit such as berries and fresh ‘currants can be rubbed through a fine-mesh sieve. If time is short and you just want to get started there is @ wide selection of ready-prepared organic and non-organic juices on the market, fiom the shelf and chiller cabinet. But don’t forget that even 160% juice has heen processed to a point that most of the vitamins and minerals listed on the label are adltives, and ready-made Juices are more expensive than buying the raw ingredients, Citrus juicers These extract juice from all citrus fruit. There are several types of manuel juicers, or they can be electric ~ halved frit is held on a rotaling cone causing the juice to fall into a container below The resulting juice is clearer and thinner than juice made in other types of juicer. These are casier to clean because there are no grating teeth to trap fruit residue. 1314 smoornes Healthy ingredients Food Choose Nutrition Firm op Tauuecune [User aipplv of belacearotene vitamin ele angles. feel ania br | 81,59, €, msm Folesad, ana lerong orice the minerals ealdum,notassiim, magredum vile ti, iid Histo Feeiirbieretet) Fueibrilai(piy opine merniersaiceel pe ‘jolte orange rut outs Uf tenis GF, flied a Weshvell fake an) | partethens 20d. anc: mines Joie before using, possiun, cele magnesium, slpiur a pespiocus Avoradd) Rice fn whien ghee) [Nig AE RT With Blancs stghlly wher tubily | tettarvlere, viens Cand Land sqieoet Plant done | annlieramuuns ofthe P eambloe rch before Menting, Add | n 90:3siur, with goed stppies cr Femon jes i orevent) | ea-tura emaenesiam. phesoher's, zine Liscolouratien, si sulphior (esecleniimasinrity Pescara gies ye pea) peel and Blend ormasi, | amount af vitamin E &3,falieacid hen mil with cher biotin and © Aric supply oF potassium: ices or ingecients and a quod supply ef mxresun, posphorts, supaly ques «rel boost ta ote boss amtsnanke pogsmnc Ajpwerulvicasy aijone particularly Beneficial @ the Iver 4 coed ufo eenuciy ting convaleconce Tiesinsoni an sarijunioitet (ave sheatilb'y ro NNT he giewe he hsrmly Vasteris. The Ha witerin © Gontent ges Diackearsn te pss ant onidant properties These Sines Pacem ff cmplinds tet ean destiny seam Ibsen the gut and keep it heatTHE Basics 15SMOOTHIES ees Nutrition —THE Basics 1718 SMOOTHIES Extra boosts There are many ingredients that you can add to smoothies if you have specific nutritional requirements. Acidophilus ‘A probiotic: friendly’ bacteria that promote good health ‘Acidophilus is most beneficial when teken ifyou are suffering from diarrhoea or after a course of antiotis, or if you have digestive problems such as iirtable bowel syndrome [125). Available from most chemisis ard health shops in capsule form, which usually need to be kept in the refrigerator Probiotics are row included in some ready-made drinks and yogurt products. Bee pollen A natural antibiotic and a source of antioxidants, bee pollen is.a good general tonic. It contains plenty of protein and essential amino acids, Available as loose powder, granules or in tablet or capsule form Waming: it can cause an allergic reaction in pollen= sensitive individuals Brewers’ yeast A by-product of beer brewing, brewers’ yeast is ‘exceptionally rich in B vitamins, with high levels of iron, ine. 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 pils or powder Waring: itis high in purines so should be avoided by out sufferers Echinacea Recommended by herbalists for many years, echinacea is a native plant of North America, taken to support a healtiny immune system. A great all-rounder with anti-viral and anti-bacterial properties. Comes in capsules and in extracts, taken in drops, so is casy to edd to smoothies. ‘Waming: not recommended for use during preananey or when breastfeeding. Eggs High in protein, but eggs a's0 contein cholesterol so you might need to limit your intake; ask your GP, Eag white powder is low in fat and can be added to smoothies for a protein boost. Always use the freshest egos for smoothies. Warning: raw egg should not be eaten by the elderiy, children, tabies, preanant women or those with an impaired immune system as there can be a risk of contracting SalmonellaGinseng Derived from the rocts of a plant grown in Russia, Korea and China, The active constituents are ginsenosides, reputed te stimulate the hormones and increase enercy, Aailable in dry root form ‘or arinding or ready powdered. ‘Warning: should not be taken by those suffering from hypertension. Nuts Packed with nutrients, nuts ere a concentrated fo1m of protein and are rich in antioxidants, vitamins B1, 86 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 tat. Walnuts are particularly high in omega-3, an essential fatty avid that is needed for healthy heart and brain function. Brazil, cashew, coconut, peanut and macadamia 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 # good supply of essential fatty acds (EFAs). Flaxseed (linseed) is particularly beneficial as it is ane of the richest sources of omeca-3 Fs, with 574 more than olly fish. Pumpkin, sesame and sunflower seeds also work well in smoot es. They are bs! baught in small amounts as their fat content makes them go rancid quickly, so store in airtight containers in the Tefrigerator. Grind them just before use for maximum benefit, 0” use the vils ~ these have to be stored in the refigerator. Sprouting seeds These are simply seeds from a varity of plants ~ such as sunflower, chickpea and mung bean ~ which have been Given alittle water and warmth and have started ta crow. Sprouts are full of vitamins, minerals, proteins and ‘earbohydrates. They are pretty soft so they whiz up easiy in the blender for savoury smoothies. THE BASICS 19 Oats Sold in the form of whole grain, rolled, Fated or ground (oatmeal), oats are high in protein, vitamin B complex, vitamin E, potassium, cslcium, phosphorus, iton and zine; they are easy to digest and can soothe the digestive tract. They are also a rich source of soluble fibre, which helas to lower hich blood cholesterol levels, whieh in turn will Help reduce the risk of heart disease. Toasted oatmeal has a nutty favour and is ideal for smoothies. Warning: oats should be avoided by those ana luten-free det Wheat bran and germ Wheat bran is the outside of the wheat grain removed during milling; itis very high in fibre and adds bulk to the diet. It is biand in taste but adds @ cunchy texture, Wheat germ, from the centre of the grain, is very nurtitious and easy to digest, with a mild flavour, Highly perishable, store in the refrigerator once the pack is openes. Warning: Keep your intate of bran 20 moderate levels; Zarge amopnts 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 @ variety of symptoms, including skin rashes and eczema, asthma and iritable bowel syndrome. Soye milk and yogurt are useful alternatives ~ look for calcium-enriched products. Good non-dairy sources of calcium suitable for adding te smavihies include dark green leafy vegetables, such as watercress and spinach, and apricots, Silken tofu This protein-rich dairy-free product adds @ ecamy texture to fruit and vegetable smootties.20 sMooTHIES Apples To core an apole, push an apple corer straight through the agple from the stem to the base. Rermove the core and use a small sharp knife to pick out any stray seeds oF seed casings. To peel, hold the fruit in one hand and run a swivel peeler under the skin, starting from the stem end and moving arcund the frui, taking off the sin until you reach the base, Preparing fruit pears 1 To core, use a teaspann to seaop aut the seeds and A few simple techniques can make preparing fruit ‘core through the base of the pear. Trim away any. quick and easy. 7 4D, To pee ctf te stem. eof he in xe strips from tip to base. if not using immediately, toss the pears in lemon juice. Preserving colour The flesh of apples, pears and ather fruit starts to turn brown when exposed to air. if you are not going to use the prepared fruit immediately, {oss with lemon juiceTHE Basics 21 Peaches, nectarines, plums and apricots Really ripe fruit can be very soft. so handle with care. Removing the stones 1 Following the cleft along one side of the fruit, cut through to the stone all around the fruit. 2, st gent to sept hfe Es ou te . stone with @ smell knife, If you ate not using Cherries immediately, rb the flesh with lemon juice, For use in smoathies, cherries ree to be stoned, or pited i: chery stoner will do this neatly, but it is important to gecling peaches position the Fruit conrectly an the cherry stone. To remove the fuzzy skin fom pesehes, put ina bow! 0 boiirg water for 15 seconds-1 minute (cepending Fist, remave the stems from the cheiies, and then on ripeness). Don't leave in the water for t09 long, a5 wash the fruits ard pat dry on kitchen paper het wil soften the tesh. Put In cod water 2 Put each cherry on the stoner with the stem end Work a knife betveen the skin and lest to loosen ‘acing up. Close the stoner ane cently press the the skin, then gently pull to remove, Ru the ‘lesh andl together so that the metal rod pusnes with lemon juce. through the tru, pressing out the stone. 3 Alternatively, if you do not have a cherry stoner, cut the cherries in half and remave the stones with the tp of a small, pointed knife.22 SMOOTHIES = Me Berries Soft fruits - strawberries, blackberries, raspberries and currents are genevally quick to prepare. Always handle Tipe fruits gently as they can bruise easily . Washing berries Most soft fruits can be washed very gently in cold water, Shop-bought blackberries will usually have the hull removed. If you have picked blackberries yourself the hulls and stalks may still be attached, so pick aver the berries carefully and remove any that remain. Carefully remove any stalks and hulls from raspberries. Leave strawberries whole. 1 Place the berries in a bowl af cold water and ellow any small pieces of gril, dust or insects to float out, 2 ‘Transfer the fruit to a colander and rinse gentiy under fresh running water. Drain well, then leave to drain on kitchen paper iT Hulling strawberries Wash the strawberries gently and dry on kitchen paper. Remove the hull (the vente part that wes sttached to the plant) from the strawheery using a strawberry huller or 2 small sharp knife. Put the knife into the small hard area beneath the preen stalk and gently rotate to remove a small cone-shaped piece. Currants Blackcurrants, redcurrants and whitecurrants can all be stripped quickly from the stem in the same wey. Using a fork, strip all the currants off the stalks by running the fork down the length of the stalk Put the currants into a colander and wash them cently aeTHE BASICS 23 Melons Halve the melan by cutting horizontally through the middle Use a spoon to scoop out the seeds snd flares, and pull vr eut out ary Ural remain. Cutoff the skin using a sharp knife Watermelons Slice the watermelons into wedges and use a stall teaspoon or small pointed knife to pick out the seeds. Ginger Ginger makes a great addition to smcothies based on melons, apples and carrots. Peel rest root ginger with a vegetable peeler and cut off any soft brown spots. Chop roughly. Prossing If you nced to use the juice and don't have 1 blender, cut thick slices off the ginger root, and remove the skin and any soft brown spots. Cut the slices into chunks, and press them with 3 garlic press into a small bow, Citrus fruit ing a sharp knife, cut off the peel from the whole fruit, ‘ving as much of the white pith as possible. Chop the roughly, discarding any pips.24 sMoorTHies Cut off the base and crown of the pineapple, and stard the ruil on a chopping board, Using a mecium-sized Knife, peel aivay a section of skin going just deep enough to remove all ar most of tine hard, inedible ‘eyes’ on the skin. Repeat all the way around Use a small rife to eut ut any remcining treces of the eyes 4 Cut the peeled pineapple into slices, or chop roughly, Mangoes This is an effective way to remave as much flesh as possible without too much mess. 1 Cut a slice to one side of te sione in centre, Repeat ‘on the other side. 2 Cut parallel [ines into the flesh of ane 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 ou, so that the flesh is thrust outwards. Cut off the chunks as close as possible to the skin. Repeat with the other halt,THE BASICS 25 Papaya Peel the fruit using a swivel-headed vegetable pecler, then gently cut in half using a sharp knife. 0 2 Use a teaspoon to scoop out the shiny black seeds ang fibres inside the cavity. Chop the flesh roughiy. assion fruit ‘The seeds are edible, or can be sieved out. Halve the passion fruit and scoop the seeds and pulp into a food! processor o” blender. Process for 30 seconds, Util the mixture looks soupy Pour into 2 sieve over a bowl, and press down hard with the back of spon te release the juice.26 sMoorTniEes Seeding tomatoes Halve the tomato through the core, Use a spoon or aa small sharp knife to remove the seeds and juice. Shake off the excess liquid, Chop the tomato as required for your recipe and place in a colander for a minute or two, to drain off, any excess liquid, _ Watercress and spinach These need to be washed thoroughly before adding 10 smoothies. Immerse in a bowl of cold water for a few minutes and switl the leaves to loosen any cirt. Repeat if rccessary. Lift out and place in a colander, rinse under the cold tao, leave to drain for a few minutes, then shake off excess water. Preparing vegetables Packed with vitamins and minerals and love in calories, vegetables are 2 nutritious ingredient of many smoothies. Perfect herbs * Parsley, mint and coviander are ideal to add flavour to savoury smoothies. + Tim off the roots and the fleshy part of the stalks (parsley and coriander stalks can be saved to flavour stock or soup). ‘© Immerse the herbs in cold water for 2 few minutes, lft out and place in e colander. Rinse under the cold tap, leave to drain brief, then shake off excess water.Avocados Prepare avocados just before serving because thelr flesh diseolours quickly once expored to alr. Halve the avocado lengthways and twist the two halves apart. Tap the stone with a sharp kaif, then Lwist to remove the stone, Run a knife between the flesh and skin and pull away. Slice the flesh, Carrots Carrot juice is naturally sweet and is ood mixed with ‘other vegetable juices. Cutoff the ends nd el of the skin sng vegeta pele Cut lengchivays (depending on the size of the carrot), then chop across the width. elery To remove the strings trim the ends and cut through the base to separate the stalks. Set aside the inner stalks. Cut into the base of the green cuter stalks with small knife and catch the strings between the blade and your thumb. Pull up towards the top of the stalk: to remove the strings jeetroot YOU are peeling or preparing raw beetroot, wear er gloves and work over a alate rather than a ping beard, as the beetroat colour will stain your nds and the board. Be careful of your clothing, toa, as ivice can stain, THE BASICS 2728 SMOOTHIES Food storage and hygiene Storing food properly and preparing it ina hygienic way is important to ensure that food remains as nutritious and flavourful as possible, and to reduce the risk of food poisoning. Hygiene When you are preparing food, always fallow these important guidelines: ‘Wash your hands thoroughly before handling food and again between handling different types of foad, such 2s, eggs and cream. if you have any cuts or grazes on your ards, be sure to keep them covered with a wateroroof plaster Wash down worksurfaces roguiarly with a mid etergent solution or multi-surtace cleaner. Use a dishwashor if available. Otherwise, wear rubber loves tor washing-up, so that the water tempcrature can be hotter than unprotected hands can bear. Change drying up clotis and cleaning cloths reqularry. Note that leaving dishes to drain is mare hygienie than drying them with a teatowel Keop raw and cooked foods separate Wlash kitchen Utensils in between preparing raw and cooked foods Never put cacked or ready-to-eat foods directly 07 to a surface whieh has just had raw fish, meat or goultry on it ‘Koop pets out of the kitchen if possible; or make sure they stay away from worksurfeces. Never allow animals on to worksurfaces. 2 Shopping ‘Always choose fresh ingredents in prime concition from stores and markets that have a regular turnover of stock to ensure you buy the freshest produce possiole. Avoid damaged, bruised or wilting produce, and remember that fruit and vegetables begin to lose vitamin © after they are picked Make sure produce is tuly ripe, as it will be easier to digest. Make sure items are within their “best uefore’ or “use by! date. (Hoods with a longer shelf life have a ‘best before" date; more perishable items have a ‘use by' date) Pack frozen and chilled items in an insulated cocl bag st the check-out and put them into the freezer or refrigerator assoon 2s you get home. During warm weather in particular, buy perishable Foods just before you return home. When packing items at the check-out, sort them according to where you will tore them when you get home ~ the refrigerator, freezer storecupboard, vegeteble rack, fruit Bowl, ete: This will make unpacking easier ~ and quicker.The storecupboard. Although storecupboard ingredients will generally last a long time, correct storage is important: Always check packaging for storage atvice - even with familiar foods, because storage requirements may ‘change if additives, sugar or salt have been red ‘Check storecupboard foods for their ‘vest before’ or ‘use bi date and do not use them if the date has passed Keep all food cupboards scrupulously clean and make sure food containers and packets are properly sealed. ‘Once opened, treat canned foods as though fresh. Always transfer the contents to a clean container, cover ‘and keep in the refrigerator. Similarly jars, sauce bottles and cartons should be kept chilled after opening. (Check the label for safe storage times after opening) Store dry goods sich as sugar in airtight, moisture- proof containers. When supplies are used up, wash the container well and thoraughly dry before refilling with new ‘supplies. Store dried herbs, spices and flavourings in a cool, “éatk cunboard or in dark jars. Buy in small quantities as Aheir flavour will not last indefinitely, efrigerator storage Fresh food needs to be kept in the cool temperature of the Tigerator to keep it in good concition and discourage 1€ growth of harmful bacteria. Store day-to-day rishable items, such as opened jarns and jellies in the fgerator along with egos and dairy products, fruit ices, salads and vegetables. A refrigerator should be kept an operating temperature of 4-5°C. Itis worth investing a refrigerator thermometer to ensure the correct perature is meinteined To ensure your refrigerator is functioning effectively for food storage, follow these guidelines: avoid bacterial cross-contamination, store cooked raw foods on senarate shelves, putting cooked foods on top shelf. Ersurc that all items are well wrapped put hot food into the refrigerator, as this will s€ the internal temperature of the refrigerator to rise. id overfilling the refrigerator, as this restricts the lation of air and prevents the appliance from working ery. ‘can take some time for the refiigerator to return to correct operating temperature once the doer has been ied, so don't leave it open any longer than is necessary. the refrigerator regularly, using a specially ulated germicidal refrigerator cleaner. Altematively, THE BASICS 29 use a weak solution of bicarbonate of sod: 1 thsp to 1 lite (1% pints) water If your refrigerator doesn't have an automatic defrost facility, Gefrost regularly. Maximum refrigerator storage times ‘The following storage times should apply, providing the food isin prime condition when it goes into the refrigerator and the appliance is in good working order: Fruit Dairy Food Hard and stone 3-7 davs Eggs 1 week fruit Milk 25 days, Softtur Thos Yogurt 4-5 days, Vogetablos Non dat, Alternatives Green vegetables. 3-4 days Salad leaves 2-3.days Sova mile tate Siken tofu 34 days Cook's Tip Smoothies and fresh fruit and vegetable juices are best drunk as scon 25 possible after you have prepared them. IF you do need to store a smoothie, kep it for no more than a few hours, well sealed in the refrigerator; add few drops of lemon juice to help prevent discolourationFruit and Vegetable Crushes Apple Crush Berry Orange Taste of the Tropics Passionate Papaya Blue Orange Queen Peach Cool Green Melon Black Beauty Gingery Watermelon Cucumber and Carrot Combo Fruity Carrot with Ginger Pink Mango Avocado and Pear Wheatgrass Salad32 SMOOTHIES AND JUICESMales 300m ('2 pint) 175g (602) strawberries 160ml (pint) Freshly pressed apple juice or 2 dessert apples, juiced strawoerry leaves or mint leaves to decorate alas freezing | FRUIT AND VEGETABLE CRUSHES 33 Apple Crush 1 Remove the hulls from the strawberries, then wash snd pat the fruit dry with kitchen paper. Put on a ‘ay and freeze for about 40 minutes or until firm. 2, When a ove put he zen state into 2 blender and pour in the juice, Blend until smooth ‘and slushy Pile into a serving glass and decorate, Try Something Different Use rasphemies instead of strawberries. _ Perseving 100 calories 0.39 fat (oF which Og saturates) 23199 carbonyirale, Og salt34 SMOOTHIES AND JuICcES Cook's Tip ‘This is a fairly thick smoothie. You may prefer to thin it down with water or some freshly pressed orange juice. Berry Orange ‘Makes 400ml (1411 02) 1 Using a zester or a smell, sharp knife, remove some 2 medium oranges strips of orange peel for decoration, if you lke, then 50g (202) cranberries, thawed if frozen, juices reserved Cut off the remainder, removing 2s much of the white '50g (202) raspberries, thawed if frozen, juices reserved pith a3 possiole. Chop the flesh roughly, discarding 1 tsp clear honey (optional) ee 2 srs rsh crnkerie and peri rene he stalks and hulls as necessary then wash and pat the Fruit dry with kitchen pape. Put into a blender and, f the fruit has been frozen, add the juices. 2 Add the orange and blend until smooth. Taste and sweeten if necessary. Pour into two serving glasses and decorate with the orange peel to sere. er Serving : = 7 calves 09a! GFuhiah Ogata}, Gy lM ae : Teg extohyirete 09 sat Gluten fee Dairy feeFRUIT AND VEGETABLE CRUSHES 35. Cook's Tip I you prefer a thinner smoothie, add a little water. ‘Makes 300ml (‘2 pint) 7009 (1b) pineapple Taste of the 2759 (1002) mango 1 kiwi fruit TLOPICS esis orcs natuce Peel and core the pineapple and chop the flesh roughly. Slice the flesh off the central stone of the mango, then peel and chop, Cut two thin slices of kiwi fruit and set aside. Peel a the remsinder and put into a blender with the pineapple, mango and tropical fruit juice, Blend until smooth and thick, then pour into two glasses. Decorate with the reserved kiwi fruit 262 calories, 1.25 fat (of which 0.2g saturates ‘carbohydrate, O¢ | 64.2536 SMOOTHIES AND JUICES Pp a ssion ATE veret80m c-pm Ye medium papaye slime : Papaya someon ieee tne as few slices aside for decoration. Disunceurciomisen ne cod Remove a thin strip of lime zest and set aside. 2 aa aan a passion fruit and scoop the seeds and pulp into the blender. Blend until smooth, pour into a glass and decorate with the reserved lime zest and papaya slices. 183 celovies, 14g Fat (of whieh Og eaturstes), 19.39 carbohydrate, Og saltFRUIT AND VEGETABLE CRUSHES 37. Blue Orange Makes 200m! (' pint) IF using fresh blueberries, wash and pat cry with 17g (G02) blueberries, thawed if frozen, juices reserved ‘Kitchen paper. Put the berries into a blender. If the {rut has been frozen, add the juices as well 2 medium oranges 1-2 tsp maple syrup (optional) Using a sharn knife, peel the oranges, removing as, a few ice cubes: much of the white pith as possible. Chop the fiesh roughly, discarding ary pis, and gut into the blender. Blend for a few seconds until smooth. Taste and add, maple syrup, f you like. Put ice in a large glass and pour in the smoothie. Per Serving 211 calories, 0.24 fat (of which Oc saturates), '50¢ carbohydrate, 0gSMOOTHIES AND JUICES Makes 200ml (‘2 pint) 2-ripe peaches 2509 (807| pineapple 1 sinall, ripe banana N Queen Peach Wash the peaches and pat dry with kitchen paper, then cut them in half. Remove the stones and roughly chop the fies Peel and core the pineapple and chop rouchiy. Peel the banena and chop roughly. Put all the fruit into a blender and whizz until thick and smooth, Pour into a glass.FRUIT AND VEGETABLE CRUSHES 3940 SMOOTHIES AND JUICES ‘Makes 600ml (1 pint) 500g (lb 202) green-fleshed melon, such as Galie 250g (802) honeydew melon 150m [% pnt freshly pressed apple juice or 2 dessert apples, juiced 4 fresh mint sprigs a few ice cubes 2 strawberries, sliced, to decorate Cut the melons inta slices and slice off the skin, Discard the seeds and chap the flesh roughly. Put into, a blender. Pour in the apple juice. Wash and shake dry the mint and add to the blender. Blend for @ few seconds until smooth. Pour it over i cubes and decorate with strawberries ta serve. 120 calories. On ‘at (of whi ‘30g carbohydrate, 0.09 salt [to eomel saturates),FRUIT AND VEGETABLE CRUSHES 41 Try Something Different For a less intense flavour, blend 1259 (4oz) bblackcurrants with 50g (207) strawberries. Makes 400m! (14f1 oz) 1759 (602) blackcurranis, thawed if frozea, juices reserved 150ml (Ys pint) freshly pressed apple juice or 2 dessert apples, Juicec 5 fresh mint sprigs Black Beauty (o.ccr°"™" If using fresh olackcurrants, wash and pat them dry with kitchen paper and pull off the stalks. Put the blackcurrants into a blender. If Uney have been frozen, add the juices 2s wel Pour in the apple juice. Wash and shake dry the mint and add three sprigs to the olender, lend for a few seconds until smooth. Taste and add honey if necessary. Pour it over ice cubes and ccorate with the remaining mint to serve. Sorves Necetaran free © Dalry free rs = 3 elore, ong EGF og ste), ——_ gh, Ey Saonyurte og ak GieenFRUIT AND VEGETABLE CRUSHES 43 Gingery Watermelon Makes 300ml (pins) | She off thin gece of watermeton for decoration 250g (602) watermelon ‘and set aside. Peel, remove the seeds and roughly its G2) a eeaise gars ‘chop the flesh, Put into a blendex ‘em (sin) piece fresh root ginger terieens 2 Wash and pat the grapes dry with kitchen pape, and add to the blender 3 Pee! the ginger and chop roughly. Add to the blender ‘and whizz for a few seconds until smooth. Pour over ice in a large glass and decorate with the reserved watermielon to serve, Try Something Different Red grapes are very sweet. Ii they are unavailable, chaose seedless green grapes, or black ones ~ you will need to remove the seeds. er Serving "153 calories, 0.99 fat (oF which 0.39 saturates), 37g carbohydrate, Og salt44 SMOOTHIES AND JUICES Cucumber and Carrot Combo Try Something Different Wd rocket can be used instead of the watercress. ‘Makes 400m! (14f1 02) 378g (130z) cucumber 25g (102) watereress 150ml (Ys pint) freshly pressed carrot juice or 3 medium cartots, 250g (907), juiced freshly groune black pepper a few ice cubes, 1 Wash and pat the cucumber dry with kitchen paper. Slice lengthways and set aside 2 slice for decoration Discard the seeds from the remaining cucumber, then chop the flesh roughly. 2 Put into a blender, Wash and shake dry the ‘watercress, trim iP necessary, and put all but two sprigs in the blender. ea a ea a pepper. Blend until smooth. Pour over ice and sprinkle with extra pepper if you like. Decorate with cucumber and a sprig of watercress. 86 salaries 0.79 fat (of which 0.29 saturates), 12.9g carbohydrate, 0.19 sait Per ServingFruity Carrot with Ginger ‘Makes 400m! (14f1 02) 2 medium oranges ‘lem (Yin) piece fresh root ginger 150ml (Ys pint) freshly pressed apple juice or 2 dessert apples, juiced 150rnl (%s pint) freshly pressed carrot juice or 3 medium cerrots, 250g (S02), juiced mint leaves to decorate NS Per Serving 128 calories, 05g fet [of which 0.2 saturctes), {0.16 carbohydrate, 0.16 sat FRUIT AND VEGETABLE CRUSHES 45, Using a shatp knife, cut a slice of orange and set aside for decoration. Cut off the peel from the tances, removing as much of the white pith as possible. Chop the flesh roughly, discarding any pips and put into @ blender. Peel and roughly chap the ginger, and add to the blender, Pour in the apple and carrat juice, and blend until smooth, Divide between two glasses, decorate with quartered orange slices and mint leaf and sere.46 SMOOTHIES AND JUICES Pink Mango ‘Makes 300ml (12 pint) Using a sharp knife, cut off the peel from the Papneripetait grapefruit, removing as much of the white pith as aaa possible. Chop roughly, discarding any pips, and put into a blender. 150m! (Ys pint) freshly pressed apple juice or 2 dessert apples juiced Slice the flesh off the centtal stone of the mango, apple slices to decorate (optional) and reserve (wo small slices for decoration, if you Tike, tnen peel the remainder, chop ard put into the blender. Pour in the apple juice nd biend for a few seconds ntl smooth. Divide between two glasses, decorate with mango and apple slices, if using Try Something Different Use an orange instead of the pink grapefruit. Per Serving 126 eclories, 0.19 fet (of which 0.29 saturates), — ‘3g carbohydrate, Cg saltFRUIT AND VEGETABLE CRUSHES 4748 SMOOTHIES AND JuIcES ‘Try Something Different Fora spicier ‘he lime juice, othe, acd 2 dash of Tabasco slong with Avocado and Pear Makes 250m (9f1 02) Peel the lemon, removing 28 much of the white pith 1 strall lemon 15 possible. Choo the flesh and remove any pips. Put Into 4 blender 2 ripe dessert pears 1 small, ripe avocado Feel core and chop the pears, then put into the juice of 1 lime blender, Halve the avocado, remave the stone and peel. Chop rougnly and put into the blender with the lime juice. eal Serves Preparation Time Per Serving 5 minutes 310 calories, 19.6y fal (of which 414 saturates), 31.99 carbohydrate, Og saltCook's Tip Wheatgrass deteriorates quiekly, suit should be juiced nce everything cse has been prepared to ensure that you ‘arc ycting the freshest drink posible. You can buy Juheatgrass from 2 health-food shop: it is sold sprouting, in cartons lke mustard and eress Shi the wheatgrass as close to the base as possible using sessos, ard measure Aightly bunched in rounds lke spaghetti ~ a Som (2ir) round will yield about Sot (2102) juice Wheatgrass Salad Wash and shake dry the nerbs and watercress, and put into a biender, Wash and pat the cucumber dry with kitchen paper. Peel if you like, then roughly chop and put into the blender. Woch ond shake the wheatgrass dy, then juice in a siow-turning or wheatgrass juicer. Add the juice to the cucumber and herbs Blend for a few seconds Until well blended, tien serve immediately, topped up with chilled water, if you ike. Preparation Time VO minutes 443 calories, 1.56 fat (OF which 0.29 saturates), FRUIT AND VEGETABLE CRUSHES 49 ‘Makes 200m1 (711 cz) 25g (102) fresh parsley 259 (102) fresh coriander 75g (302) watercress 75g (202) cucumber Sem (2in) round wheatgrass (see Cook's Tip) waiter, well chilled (optional) Per Serving Nea a: 23g carbohyerate, 0.19 sat. AUS guCreamy Combinations Apricot and Orange Strawberry and Pineapple Smoothie Summer Berry Smoothie Prune, Apple and Cinnamon Smoothie Blue Cherry Spiced Plum Cooler Peachy Soya Blend Summer in a Glass Creamy Dairy-free Banana Virgin Mary Cooler Raspberry and Kiwi Smoothie Passion Fruit, Grape and Banana Smoothie Carrot with a Bite Mango and Oat Smoothie Cranberry and Mango Smoothie52 SMOOTHIES AND JUICES Apricot and Orange ‘Makes about 450ml (‘: pint) Put the apricots, yogurt and orange juice into'a 44009 (1402) canned apricots in natural juice blender or food processor and whizz for 1 minute or 180g (502) apricot yoourt une sty 200-250rnl {7-911 02) unsweetened range juice 2 Chill well, then pour into two glasses and serve Pox Sorving 172 calories, 0.09 fet (oF which 0.9 saturates), ‘9:19 earbahylate, 0.25 altCREAMY COMBINATIONS 53 Strawberry and Pineapple Makes 450m (% pint) 225g (Bo) strawoerries 200-250ml {7-S"1 02) unsweetened pineapale juice SMOOtHIC eye evtecrsony mun Bf, Reve the hls fom the stun ten wash andl pat the (rut cry with kitehen paper Set asice inne or two strawberies for decoration, then put all the ingredients into @ blender an whiz for 1 minute ‘or until srrooth. 0), Cai we hen ourine two gases decor halved strawoerties and serve Preparation Timo Por Sorving Sminutes plus chilng 148 calories 0.79 fat (of whith 0.39 saturated), = “Shag carhydlate,0.19 sat54 SMOOTHIES AND JUICESCREAMY COMBINATIONS Summer Berry Smoothie ‘Makes 900ml (1°% pints) 2 large, ripe bananas, about 450g (11b| 1509 (502) natural yoouri 500g (110 202) fresh or frozen summer berries r Serving. 108 calories, 059 fat or whch 8.29 ace saturates) Vi ‘24.39 carbohydrate, 0.19 sat 4. tare cto ihe bonnes, then pt nt a lene Add the yogurt and 150m! (’! pint) water, then whizz until smooth. Adi the besries and whizz to a purée. A, Stee mare noo age jug, sng te bck of 2 ladle to press it through the sieve. Pour into sic glasses and serve, Try Something Different Six ripe apricots or 16 ready-to-eat dried apricots or 400g (140z} canned apricots in natural juice can be used instead of the heres. + Guten ree 55 Serves 656 SMOOTHIES AND JUICES Prune, APPle oo oscom and Cinnamon 1259 (cz) ready-to-eat prunes Yatsp ground cimaron S h = 300-350m! (10-12f1 02) unsweetened apple juice TOOTH IE vp cert yoni ist tsp 0 secoat Set aside two prunes for decoration. Using scissors, snip the remaining prunes finely into a bowl and sorinkle with cinnamon, then pour in the apple juice. Cover the bowl and leave to stand overnight. 2 Put the prune mixture into a blender or food processor, add the yagurt and whizz for 1 minute or Until smooth. Chill well. then pour into two alasses and decorate with switl of yogurt and a halved prune tn serve : Preparation Tne : Per Serving 10 minutes, pus averrigit soaking ard chiling 180 calories, 3.5y fat (of which 1.69 saturates), : '36.7g earsonydrete, 19 saltCREAMY COMBINATIONS 57 Blue Cherry Barossa ciel eS 125g (402) fresh cherries Remove the stones and put the cherries into a 125g (402) blueberries, thawed if frozen, juices reserved bg aaah I) 125g (4oz) low-fat natural dairy ‘or soya yogurt, well chilled 2 ‘Add the blueberries to the blender. If the fruit has 125ml (4f1 oz) low-fat dairy or non-dairy milk, been frozen, ad the juices as well. Spoon in the well chilled yogurt and pour in the milk. 1-2 tsp maple syrup, to taste lene until thiek and smooth. Swrecten to taste with maple syrup, then pour into two giasses to serve, Per Serving tec |) 172 caries, 096 fa (of whlch 4g saturates), Vegetation » Guten fee 25.39 carbohyorate, 029 sa : :58 SMOOTHIES AND JUICES Spiced Plum Cooler ‘Makes 600m! (1 pint) Peel the grcen casing From the cardamom pods and Peiniere remove the back seeds. Crush the seeds finely using 2 mortar and pestle 4 medium plums 2 vie frou inraon pus ex tt 42) Wash ard pat the pms ery with then apy then 125g (4oz) low-fat vanilla flavoured yogurt, cut them in half and remove the stones. Put into a well chilled blender with the crushed cardamom and a pinch af 1 tsp thick honey Se 125ml (4102) low-fat milk, wel chilled chan sks 0 decate Spoon in the yogurt and honey, and pour in the rail Blend until creamy and smooth. Pour into two large lasses Dust with extra cinnamon and decorate with 2 cinnamon stick. Serves Preparation Timo Per Serving ie 10 rrinutes 108 calories, Og fat (of which O.4g saturates), Vegetarian © Gluten free 2 712g cetbohydratc, 0.2¢ salt 2 oeTry Something Different For extra flavour choose fruit-flavoured saya yogurt. Use calcium-enriched soya mills for extra nutrients. ‘Six ready-to-eat dried apricots can be used instead oF fiesh. Peachy Soya Blend 1 ‘Wash the peach and apricots and pat dry with kitchen paper. Halve and remove the stones, then chop the fruit roughly and put into a blender 2 Peel the orange, removing 2s much of the white pith ‘as possible. Chop the orange flesh and remove any seeds. Put into the blender. Spoon in the yogurt and pour in the milk. 3 Blend for @ few seconds until smooth, then pour into ‘two tall glasses. Preparation Time ‘irutes lus chilling ving M12 calories, 2.34 fat (of which 0.4a saturates), 19:29 carbohydrate, 0.ta salt CREAMY COMBINATIONS 59 Makes 600m (1 pint) 1 fipe peach 2 ripe apricots ‘esmall orange 125g (402) peach-favoured soya yogurt 125mI (4 oz) ursweetsned soya milk, wel cilled60 sMooTHIES AND JUICES Summer in a Glass Male e001 (1 pict) 4] Using shop hie, out ofthe pel om the Grapefruit, taking off 2s much of the white pith as fossible. Cut into segments, then chop the flesh roughly, ciscarding any pips, and put into a blender. ° pink grapefruit “melon. 1 smal, ripe banana 2259 (80z) low-fat natural dalry or soya yogurt 1-2 15p thick honey aifemceicubes Bele toate cup eshy ad ato he mint sprigs to decorate tlencer. Add the yogurt, and honey to taste. Blend for a few seconds until smooth. Pour over ice in two Remove the melon seeds and skin, Chop the flesh roughly and add to the blende: ) lasses and decorate. Per Serving 176 ealaries, 1.50 fat (oF which 0:69 saturates). 35.59 cerbohycrate. 0.40 saltCREAMY COMBINATIONS 6162 SMOOTHIES AND JUICES Creamy Dairy- free Banana 238 calories, 8.ag fat (of which 1.2g saturates), Cook's Tip Silken tofu is very snooth and is the best for blending in rinks. It is available fresh or vacuum-packed in cartons. Firmer types can be used but give a grainier texture when bended ‘Makes 400m! (14f1 07) 1 large, ripe banana 125g (401) silken tofu, well chilled 175m! [6il oz) unsweetened soya milk, well chilled 2 tsp thick honey a few drops of vanilla extract 1 Peel the banana and lie thickly, Put into a blender. 2 3 Drain the tofu, mash lightly with a fork and add to the blender. Pour in the mik and add the honey with a few drops Cf varilla extract. Blend for a few seconds until thick ‘and smooth. Pour into a large olass and serve. Por Serving tesa ar 24215 carbohydrate, 0.2g salt Lae naaVirgin Mary Cooler ‘Makes 750ml (1 pints] 8 ripe medium vine tomatoes a pinch of celery salt aa dash of Worcestershire sauce a few drops of Tabasco sauce 180g (S02) low-fet natural dairy or soya yogurt, well chilled 6 ice cubes, crushed 2 small celery sticks with leaves, to serve CREAMY COMBINATIONS 63 Wash the tomstoes and pat cry with kitchen paper. Cut into quarters, then put into a blender, Season the tomatoes with celery salt, Worcestershire sauce and Tabasco sauce, Spoon in the yogurt and blend until smooth. Fill two large classes with crusted ice, pour in the tomato drink and serve with the celery sticks, Hf INFORM) Per Servin 78 cloves 1.4 ft [of whith 0.89 saturate), 12.29 cerbohyerate, 0.24 salt64 SMOOTHIES AND JUICES ‘Makes 500-600m! (16f1 02-1 pint) 23 kiwi fri 200g (702) fresh o frozen raspberries, thawed if frozen, juices reserved 200-250ml (7-541 07) unsweetened orange juice 4 thop Greek yogurt Raspberry and 2 Per Serving §—— 140 calories, 3.94 fat (of which 7.79 saturates) 123.69 carbonydrcte, 01g salt _ Kiwi Smoothie Pee! and roughly chop the kiwi fit and put into a blender I using flesh raspbcries, remove the hulls, ‘then wash and pat the fruit dry with kilchen paper. ‘dd to the blender ifthe fruit has been frozen, ade the juices a5 wel Pour in the orange juice and yogurt. Blend until smooth, then serve.CREAMY COMBINATIONS 65 Passion Fruit, | Grape and “re 1509 (502) low-fat natural yogurt, Banana plus 1 tosp to decorate 4 ripe bananas, about 550g (1'falb} - 225g (Bo) seedless white grapes Smoothie (2.00 Chill four tall glesses in the freezer. Cut the passion fruit in half and remove the pulp. Put 1 tbsp of pulp aside for decoration and put the remainder into a blender with the yogurt. PD, Pte tnanas ard git phen. A he blender with the grapes and whizz until smooth. (The edit passionfruit pips wll remain whole) Pour into ‘the chilled glasses, stir in the ice, and decorate with the 1 tbsp yogurt mixed with the reserved passion fruit pulp, then serve. Preparation Time Per Serving ae ‘Saminutes, plus chilling, 181 calories, 099 fat (of whieh ay saturates), Vegeteri a 443g cartobyérate, 0.10 salt see66 SMOOTHIES AND JUICES Carrot with a Bite Makes 300m (‘2 pint) Peel the orange, removing as much of the white pith peers as possible, Chap the flesh and remove any pips, then 150m! (Ys pint) freshly pressed carrot juice or 3 medium PES eee carrats, 2500 (902), juiced 150e (S0z) low-fat natural dairy cr soya yogurt, well chilled Pour in the carrat juice. Add the yogurt and a few. drops of Tabasco sauce. Blend until smooth and pour intoa glass. ‘a few drops of Tabasco sauce Per Serving : 216 calories, 2.4a fat (of which 19 saturates), 41.24 carbohydrate, 0.5¢ saltCREAMY COMBINATIONS 6768 SMOOTHIES AND JUICES Mango and Oat Smoothie Dy Preparation Time Try Something Different Instead of mango, use 2 nectarines or peaches, or 175g (607) soft seasonal fruits such as raspberries, strawberries or blueberries, Makes 600ml (1 pint) 1509 (502) natural yogurt 1 small mango 2 tosp oats 4 ice cubes, crushed 1 Put the yogurt into a blender. Slice the flesh off the central stone of the mango, then peel and chop. Set aside a little chopped mango to decorste, then add ‘the remainder to the blender 2 ‘Adi the oats to the blender and whizz until smooth. Divide the ice between two glasses, pour in the ‘mango drink and serve immediately, decorated wth chopped mango, Per Serving. Smits E 145 calories. 2.25 fat (of which 0.69 saturates), Vegetarian ¢ Gluten free 27.16 carbohydrate, 0.29 saltCook's Tip Iryou're on a dairy-free diet or need an alternative to milk-based products, swap the yogurt for soya yogurt. Cranberry and Mango Smoothie ‘Makes 600m! (1 pint) 1 ripe mango, stone removed 250m! (911 07) cranberry juice 180g (602) natural yogurt rer 129 clos, 19 oF Whe 0.59 satuats, "8.6 arb CREAMY COMBINATIONS 69 Peel and roughly chop the mango and put into a blender with the cranberry juice. Blend for 1 minute. ‘Add the yogurt and blend until smooth, then pour into two alasses. 2g saltVitality Drinks Morning-after Detoxer Papaya Booster Strawberry and Camomile Calmer Green Tea Pick-me-up Raspberry Rascal Booster Busy Bee's Comforter Mega-Vitamin C Tonic Dairy-free Nutty Milk Berry Uplifter Flaxen Pear Creamy Oat and Raspberry Cooler Tofu and Avocado Charger Banana Vitality Shake Brazil Nut and Banana Smoothie72 SMOOTHIES AND JUICESVITALITY DRINKS 73 Morning-after Detoxer Makes 600ml (1 pint) 200g (702) cooked, peeled baby beetroat in natural juice 19 (202) fresh root ginger Juice of 1 lemon 150rn! [% pint) fresily pressed carrot juice or 2 medium carrots, 2509 (S02), juiced 160mI (' pint) freshly pressed apple juice ‘or 2 dessert apples, juiced 1 Bastyr tne eon nd pt into 2 leer with the juices ftom the pack 2 Peel and roughly chop the ginger and add to the blender. 3 Pour in the carrot and apole juices and blend urtil smooth. Pour into two glasses and serve immediately Cook's Tip If you find the smoothie too concentrated, thin it with a ite chilled water, Try Something Different For a more powerful detoxer, juice 2259 (oz) raw beetroot anit Sem (in) piece Fresh root ginger, peeled, and imix withthe other juices. Per Serving 115 calories. 6g fat (of when 0.29 saturates), 2649 carbonydrate, 0.29 salt74 SMOOTHIES AND JUICES Papaya Booster ‘Makes 600ml (1 pint) 1 Peel the papaye, cut In nalf and scoop out and 1 small papaya discard the seeds, Put the flesh into a blender. Wash Teach the peach and pat dry with kitchen paper, then halve, remove the stone and put into the blender. 2 passion fruit 2o0mI (711 oz) freshly squeezed orange juice 2 Halve the passion fruit and seaop out the seeds and or 2 large oranges, juiced pulp into @ small sieve. Strain the juice into the 1-2 acidophilus capsules (optional) blender. Pur in the orange juice and blend fora few seconds until smooth. J Oven ap me alnpis capes i wing anes into the smeothis. Pour inta two large glasses and serve immediate. Sorves 2 Preparation Time on se 1O minutes 107 calories, 4g fat (oF which Og saturates). etaian 256g carbohyrate, 0.19 salt (Gluten fee * Day freeVITALITY DRINKS 75 Try Something Different ‘Camomile tea bags are very conventient and easy to use, but freshly dried flowers will give a stronger flavour, Strawberry vriccu. ‘Sem (Zin) piece cinnamon stick and C amomile 150mi (Ya pint) boiling water 175g (602) strawberries Cc i T 150ml (Ys pint) freshly pressed apple juice or 2 large AQLMEY ccs spies ces AZ. Tet ts togsand inamon ck int sal, heatproot jug and pour in 150ml (int) boiling water. Leave to infuse for § minutes, then discard the bags and cinnamon stick, Leave to cool. A), ‘hen cay to sere, remo he ls fom the strawberis, then wash and pat the fruit dry with Kiteten paper Pu into blender erin the ple ie neat como ta, Blen for a few seconds until smooth. Four into twa tal glasses and serve Serves Preparation Time Per Serving. : Vecetarian ‘5 minutes, plus infusing ard cooling 52 calories, 0.29 fat (of mhich 0g saturates, Gy teq SCA 12.74 carbohydrate, Og salt Gluten free Maine76 SMOOTHIES AND JUICES ‘Try Something Different For extra zing, add a Sem (7in) piece lresh root ginger, peeled and chopped, to the blender in step 2. ‘Makes 300ml (‘/2 pint) Green Tea |". 8 fresh lychees Pick-ME-UP iivicers * 1 Put the tea or teabag in a heatproof jug and pour in, 200m (7H 2) boiling water Leave Lo infuse for 3 minutes, then stiain to remove the tea leaves or discard the texbag Leave to coal When ready to serve, peel and roughly chop the ki fruit. Put into a blender. Peel the lychees, then cut in half and remove the stones. Add to the blender with the cold tea, Blend until smgoth and pour over ice in a glass to sexve. Serves 1 reparation Time Por Serving yes 10 inate, ls rfring ar conling 90 calories 0149 fat (of nh O3 SUNS). — gy gen VE "ng exronydeste Oq sat eeVITALITY DRINKS 77 Cook's Tip If you find this smoothie too thick, water i! down a lied. Raspberry Rascal Booster ‘Makes 300ml ('s pint) If using fresh raspberries, remove the hulls, then 225g (802) raspberries, thawed if frozen, juices reserved. Wash and pat the fruit dry with kitchen paper. Set ace ae two raspberries to one side for decoration, ané put 2 the rest into a blender, If the truit has been frazen, 2 tsp thick honey add the juices as wel ae 1, Fes range, removing 25 much ofthe wit ith as pussibie. Chop the tleshrovohiy,éscercing any pips, and put into blender, Add the honey. Blend until smocth, pour into a glass, decorate with the raspberries and serve immediately. Serves E Preparation Time Per Serving : f anne 147 eleries 0. ft oF wile 029 saturts), Vegetarian ag arohydate, 09 sk Guten fees baie78 SMOOTHIES AND JUICES Busy Bee’s Comforter ‘Makes 200m! (78.02) 2 lemons 150m! (Ye pint full-fat natural fr soya yogurt, at rcom temperature 1-2 tsp thick honey 2-3 top bee pollen grains or equivalent In capsule form (see Health Tip) Serves Preparation Time Bminates Wing asta at cut of the pel tam one leon, removing as much of the white pith as possible. Chop the Fesh roughiy, discarding any pips, and put into a blender. Squeeze the juice from the remaining lemon and add to the blender 2, seein te yogurt and end nl sooth te and sweeten with honey as necessaty. Stirin the bee pollen, then pour into a glass and serve Health Tip ‘Not suitable for those with an sllergy to pollen, such as haytever artfevess. ‘Try Something Different Use oranges instead of lemons. 130 calories, 1.59 fat (of which 0.80 saturates], Vegetarian * Gluten Tree 23.5 caroohyrate, 0.39 salt79 VITALITY DRINKS80 SMOOTHIES AND JUICES ‘Makes 200ml (711 07) 1 large orange 1 leman 1 ime Ye pink grapefruit 1-2 tsp clear honey crushed ice slices of citrus fruit to decorate Serves 1 Preparation ‘time Try Something Different For a refreshing, longer and less concentrated drink, divide this smoothie between two glasses and top up with sparkling mineral water. Mega-Vitamin C Tonic of eva sa a soft Fa al citrus feuit, removing as much oF the white pith as yossible, Chop the flesh roughly, discarding any gips, ‘and put into a blender 2 ‘Add the honey to teste and blend for ¢ few seconds until smooth. rove cuted icin agi and crate wih citrus fruit to serve. er Serving YO minutes 144 calories, 0.39 ft (oF which Og saturates), ‘3HL1g carbohydrate, Og st Vecetarian Gluten free » Dairy freeCook's Tips ‘This ‘milk’ is an excellent source of protein and is excellent served over ice. Store opened packs of nuts and seeds, well sealed, in the refrigerator to keep them as fresh as possible. Dairy-free Nutty Milk 1 Grind the nuts and seeds together in a spice grinder ‘or food processor. Inc mixture needs to be very fine to obtain a good blend, ‘Transfer to a small jug and gradually blend in the soya milk, Mix in the cinnamon and honey. i) 3 Four into a glass, over ice if you Tike, and dust with extra cinnamon. VITALITY DRINKS 81 ‘Makes 350ml (1281 02) 253 (102] whole blanched almonds 28g (102) shelled pecan rut halves 1 tosp pumpkin seeds 000m! (% pint) unsweetened soya mil Ys tsp ground cinnamon, plus extra to dust 1 sp clear honey 2 few ice cubes (optional) Per Earving: 512 clories 39.69 ft (of which 3.9g saturtes), "4.03 carbchydrate, 0.29 sit82 SMOOTHIES AND JUICESMakes 400m! (14f1 02) 175q (602) blueberries, thawed if frozen, juices reserved 50g (202) cranberries, thawed if frozen, juices reserved 200mI (7fl 02) freshly pressed orange juice or 2 medium oranges, juiced 1 tosp wheatgerm 1-2 tsp thick honey VITALITY DRINKS 83 Berry Uplifter [using fresh berries, wash and pat them dry with kitchen paper and put into a blender. If the fruit has been frozen, add the juices as well. Pour in the orange juice and add 2 tsp wheatyerm, Blend until smooth Bb Taste and add honey to sweeten. Pour into a glass ‘and serve sprinkled with the remaining wheatgerm. Health Tip Blueberries contain & substance that helps the gut to stay clean and healthy, and, like cranberries, they are rich in antionidants, Try Something Different Use blackberries instead of blueberries: they are an excellent source of vitamin C. Per Serving 217 calories, 1.89 fat [Of which 0.29 saturates), 61-3 carbohydrate, 0.19 salt84 SMOOTHIES AND JUICES Flaxen Pear Try Something Different Roplace the whele flaxsoods with 1 thsp flaxseed oil, available from health food shops. ‘Makes 600m! (1 pint) 1 tsp tlaxseed (linseed) 2 ripe pears 450ml (pint) low-fat dairy ar soye milk, well chilled 150rnl (pint) low-fat natural or soya yogurt, well chilled 2 tsp clear honey (optional) Grind the seeds in a spice grinder ora pestle and mortar ~ the mixture needs to be very fine in order to ‘obtain a goed blerd ~ and putin a blerder. Peel, core and chop the peors, then add to the bender. Pour in the milk and add the yogurt. Blend until ‘smooth and add honey to taste. Pour into two glasses and serve immediately. Per Servi 71 calories, 4.79 fat fof which 018g saturates), 25.39 cerbotytrate, 0.39 saltVITALITY DRINKS 85 Try Something Different Use blackberries or strawberries instead of raspoerries. Creamy Oat and Raspberry Cooler ‘Makes 400ml (1481 02) 1 {fF using fresh raspberries, remove the hulls then wash and pat the fruit dry with kitchen paper Put into e blender. If the fut has been frozen, add the ‘vices as well, 175g (602) raspberries, thawed if frozen, juices reserved 100m (3%fl 02) Freshly squeezed orange juice (oF 1 large orange, juiced 100m! (3¥afl oz) oat milk, well chilled 2 Pour in the orange juice and at milk, and spoon in 100m! (311 oz) low-fat natural ‘the yogurt. Add the oatmeal and 1 tsp wheat bran, or soya yogurt, well chilled Blend until smooth, 409 (1102) fine vatmet Taste and sweeten with honey if necessary. Pour into Bent tS oe gsc spas ve eae MeN 2 tsp clear honey optional) Bane Serves Freparation Time Per Serving 2 5 minutes 182 calories, 3.89 fat (OF which 0.89 saturates), Yeaetarian 284g carbohydrate, 0.24 salt86 SMOOTHIES AND JUICES Tofu and Avocado Charger ‘Makes 300m! (¥2 pint} 1. Trim and chop the spring onion, then peel and crush Vepnngianion the garlic. Put both into 2 blender uamalisntcger 2 Helve the avocada ard remove the stone. Peel ard 1 small, ripe avocado roughly chop the flesh, then add to the blender with 25g (102) alfalfa sprouts, plus extra to earnish tie alfalfa sprouts. 125g (4oz) silken tofu ; 3 Add the tofu and 125ml (48 cz) well-chilled water, and blend until thick, creamy and smooth. Stir in more water until you get the texture you require then pour into a glass and serve garnished with alfalfa Try Something Different Add 25g (1oz) parsley, washed ané sheken dry, for an even more nutritious smoothie. Cook’s Tip For a thinner consistency, divide the smoothie between Lowo glasses and top up with chilled water. er Se: cving 291 calories, 24.79 fat (of which 4.89 saturates), 4.1 cartohyerate, 0g saltVITALITY DRINKS 8788 SMOOTHIES AND JUICES . Banana = Vitality Shake Makes 600m! (1 pint) 4] Grind the mons nasser air cr food 25g (107) whole shelled almonds eae a a reeds to be very fine to Varge, ripe banana oe ae a 150m! [¥ pint) low-fat ilk 2 Peel and roughly chop the banana, then put into a 150mm (Ye pint) Low-fat natural yogurt blender with the ground almonds. Add the milk, 8g sachet pondered egg-white yogurt, powdered eggwhite and wheatgerm to the blender and whizz for 2 few seconds until smooth 2 tsp wheatgerm 1-2 tsp maple syrup 3 ‘Add maple syrup to taste, then pour into two glasses a pinch of freshiy grated nutmeg and serve immeciately, sprinkled with nutmeg. Por Serving 246 calories, 8.79 fat (of which 1.29 saturates), TF (cae ea HORI RIESE: Oca SaCook's Tip ‘This 1s a lusciously thick, protein-rich drink; acd more milk if you Tike. Brazil Nut and Banana Smoothie Sin rts se are or ond pose ‘the mixture needs Co be very fine to obtain a good blend £9, rg shor nie ato the pel fom ts enon, removing @s much ofthe white pith as possible. Chop the fiesh roughly, discarding any pips. Peel and roughly chop the barana. Halve the avocado anc remove the stone, Peel and roughiy chop. 3 Put the nuts, lemon, banana and avocado into a blender with the honey and milk, Blend until smooth. Pour into ‘wo glasses and sprinkle with the wheatgerm. 310 calories. 19.44 fat [of which 44g saturates), 24489 carsonydrate, 0.39 salt [to come] VITALITY DRINKS ‘Makes 600m (1 pint) 6 shelled Brazil nuts 1 lemon 1 smal, ripe banana 1 small, ripe avocado 1 tsp clear honey 400ml (14fl 02) low-fat dairy or soya milk, well chilled 2 tsp wheatgern Fer Serving 89Sheer Indulgence Tickled Pink Chocolate Caramel Shaker Toffee Apple-tastic Raspberry Ripple Buttery Banana Freeze Indulgent Chocolate Orange Treat Rhubarb and Raspberry Custard Chocolate Frappé Blueberry New Yorker Peanut Butter and Bourbons Caribbean Dream Double Chocolate Velvet Neapolitan Tiramisu92 SMOOTHIES AND JUICES Miaktos 900ml (1" pints) 500g (1b 207} watermelon 1259 (402) strawberries 2 scoops lemon sorbet fa few drogs of rosewater 150g (50) crushed ice 300ml (Ys pint) cream soda or pink lemonade, well chill, to taste Tickled Pink i) Remove the seeds from the watermelon, then peel ‘and roughly chap the flesh, Put into blender. Remove the hulls from the strawberries, then wash and pat the fruit dry with kitchen papet, Add to the blender. ‘Add the lemon sorbet and a few drops af rosewater. Blend for a few seconds until smooth. Put a scoop of ice into each of two large glasses and pour in the watermelon and strawberry juice. Top up, with soda or lemonade. Sorves 2 Preparation Time Per Serving as 1O minutes 179 calorics, ty fot (of which 0.99 saturates. Gisten oe» : 2 “426g cabohateO-tgslt ueSHEER INDULGENCE 93 Try Something Different Add a large, ripe banana and 1754 (602) strawberries for a fruity combo. Makes 750ml (1'/ pints) Chocolate 1 milk chocolate Flake bar 2z5mi (Ef1 02) ful-fat milk Caramel 4 scoops chocolate iee cream 150g (50z) crushed ice Shaker 2p or cones 1 Put two glasses into the freezer ta chill. Crumble the chocolate Flake bar into a blender, reserving a little tor decoration. 2 Add the milk, ice cream, crushed ice and caramel! syrup. Blend until thick creamy and smooth, 43 Forint teases Sri witn he seve chocolate fcke tar and erizcle with chocelate sauce Serve immeciatey forves Preparation Time Per Serving minutes 499 caries 25.29 2 [of th 1.53 satuctesYeqetanar Ghren nee 2 ig caonyaate, Og a94 SMOOTHIES AND JUICESSHEER INDULGENCE 95 Toffee Apple-tastic Makes 600ml (1_pint} 1 dessert apple 150ml (‘se pint] freshly pressed apple juice or 2 large dessert apples, juiced 150ml ("ie pint) low-fat mile, chilled 1 thsp low-fat milk powder a few ice cubes 2 thsp toffee or caramel syrup or sauce 259 (102) fudge, chopped minutes Por Serving, 234 calories 7.80 fat (of which 1.29 saturates), 40.25 carbohydrate, 24 salt Peel, core and roughly chop the apple. Put into a blender with the apple juice. Pour in the milk and add the milk powder, Blend until thick and smooth: Pour into two glasses over ice. and drizzle with the syrug or seuce. Sprinkle with fudge pieces and serve immediately.96 smooTHIEs AND JuIcEs ‘Makes 300m (14 pint) 175g (Gor) raspberries, thawed if frozen, juices reserved Raspberry 125ml (4F1 02) low-fat milk chilled 125m (4fl 02) full-fat natural yogurt, chilled R * 1 1 scoop raspherry-flavoured frozen yogurt ipple, {ees a iene ee ner hulls, then ‘wash and pat the fuit dry with kitehen paper Put into a biender. If the fruit kas been frozen, add the ivices as well 2. Pour in the milk and add the yogurt. Blend until thick and creamy. 3 Pour into a glass and op with a scoop of frozen yogurt. Drizzle with the syiup or sauce and serve immediately, Serves Serving 289 cal rate at of which 4a saturates), carbohydrate, 0.50 salt Vegetarian * Gluten freeSHEER INDULGENCE 97 ‘Try Something Different For an icler version, treeze tiie banana pieces for about 30 minutes or until firm, then blend ther as in step 2. Buttery Banana Freeze ‘Makes 400m! (14f1 02) 1 large, ripe banana 125ml (4402) low-fat milk 2 scoops butterscatch-flavoured ice cream 25g (102) butterscotch, crushed, or fudge, chopped Peel anc roughly chop the banana, then put it into 2 blender el Pour in the milk. Add one scaop of ice cream. Blend. until smooth and thick. i) 3 Pour into a glass and top with the remaining scoop of ice cream and a sprinkling of crushed butterscotch. Serve immediately Serves Preparation Tune Per Serving S minutes 3 442 calories, 13.60 fat (of which 860 saturates) Vegetaran © Gluten fee 74.69 satbohtrate, Dag sat :98 SMOOTHIES AND JUICES Try Something Different Mocha Treat: Omit the orange and replace the orange sorbet with coffee ice cream, Indulgent Chocolate | | Orange Treat ‘Makes 400m (14f1 oz) Spoon the eream into @ bow! and whip until it jas ‘orms soft peaks. Carefully (old in the chocolate 175ml (24 cz) double or whipping cream sytup. Cover and chill until required. 1 tbsp chocolate syrup 250m| (9f1 cz) low-fat chocolate milk, chilled cocoa powder to dust 1 medium orange Using 2 sharp knife, cutoff the peel from the arama 2 scoops orange srbet remaving 2s much of the white pith as possible. = the flesh roughly, iscarding any pips, and put imine blender, Wen ready to serve, add the sorbet to the blend ‘and pour in the milk. Blend until thick and smoot Pour into 2 glass and top with the whipped crea Serve immediately dusted with cocoa. serves zi pee gs Preparation Time Fer Serving 10 minutes, 352 calories, 20.29 fat (OF waieh 10.79 saturates), 49g earnonydrate, 0.39 salt Negetaran # GuteeSHEER INDULGENCE 99 Try Something Different Fora speedier version, use canned rubard in syrup. You will need about 1803 (602) ard SOml (2A cz) oF the syrup. Rhubarb and ‘sen 2 tsp light muscovado sugar RaSPHer ry 2022 00ers towed zen jee wee 106m) (3%2f oz) ready-made vanilla-flavoured custard, CUSCATG ris seca see nie aie Ti sts ten wash and pte wih cen Daper Cut into 2.5cm (Jin) pieces and put nto a small pan with 60m (2 o2) water and the sugar Bring to the boil, cover and simmer for 5 minutes or until tender. Leave to coal D, "sing te sper remove the hls hen wash and pat the fruit dry with kitchen paper, Put into a blender. I the fruit has been frozen, add the Juices as well Blend for a ew seconds until smooth, Tip the thubard and its cooking juices into @ clean blender and add the custard and milk. Blend until smooth, Af Point hss and satin the asphery pure Using a stirrer. Serve immediatly PTTTT TTT teary PTTTTT Teter rr Preparation Time Per Serving 10 minutes, SS minutes, plus tooling 200 calories, 2.59 fat fof which 02g saturated, Veyetatian ‘36.ig carbohydrate. 0.39 salt100 SMOOTHIES AND JUICES Chocolate Frappé ‘Makes 400m! (1481 02) 509 (20z] fresh coconut, plus extra to decorate 178ml (Gil 02) light coconut milk 4 thsp chocolate syrup 2 scaops chocolate ice cream 2009 (702) crushed ice 1 thsp plain chocolate shavings 1 Roughly chop the coconut and put into a blender 2 Pour in the coconut milk, then edd the chocolate syrup, ice cream and crushed ice. Blend until smooth and creamy. J few ne 00 gases and sane Immediate, decorated with coconut and chocolate shavings. Por Serving ‘248 calories 18.75 fat (oF which 4.73 saturates), 143.59 carbohydrate, 0.59 saltSHEER INDULGENCE 101102 SMOOTHIES AND JUICES Blueberry New Yorker Makos 300ml ("1 pint} 1259 (407) blueberries, thawed if frozen, juices reserved 509 (202) medium-fet cream cheese, chilled 1 tbsp maple syrup afew drops of vanilla extract 1.25mi (4f1 02) low-fat milk, chilled 1 digestive biscuit or butter biscuit, crumbled (optianal) If using fresh blueberries, remove the hulls then ‘wash and pat the fruil dry with kitchen paper, Put into a blender. Ifthe fruit has been frozen, add the Juices as well, ‘Spoon in the cream cheese end maple sysup, then ‘add the varilla extract. Pour in the milk and blend Unil Uniek and smooth. Pour into a glass and serve sprinkled with crumbled biscuit, if you like Per Serving 247 calories, 7.69 fat (of which 4.7g saturates) Vegetarian 37.26 cartohyérete, 03g saltSHEER INDULGENCE 103 Cook's Tip ‘To crush biscuits easily, put them in a clean plastio bag, seal and crush with a rolling pin. Peanut Butter and Bourbons Makes 600ml (1 pint) Peel andl roughly chop the bananas, then put into a 2 somal, ripe bananas blender. Spoon in the peanut butter and frozen rt. 2 tbsp smooth peanut butter ae 2 scoops non-fat vanila frozen yogurt Four in the milk and blend until thick and smocth, 200m! (7f1 oz) low-fat milk, chilled Fold in all but 1 tbsp crushed biscuits. 6 chocolate Bourbon biscuits, finely crushed Divide between two glasses and sprinkle with the remaining crumiled biscuits. Serve immediately Serves Preparation Time Per Serving 2 5 minutes 1630 calories, 28./g fet (of which 15.4 saturates), eee = £83.6g carbohydrate, 0.59 s104 SMOOTHIES AND JUICES Cook's Tip Coconut cream isa thie, concentrated form of coconut compourd and is zvallable I cartons, Replace with reduced-fat coconut milk For 2 healthier version, if you Tike Try Something Different ‘Add a dash of rum or two pieces of stem ginger in syrup. Caribbean Dream Makos dom 04x) Fetal oe te pap thes rug chap ad 200g (702) pineapple put into a blender. Peel and roughiy chop the banana : and add to the blender. 1 small, ripe banana 2 thsp coconut cream 2 ‘Spoon in the coconut cream, then pour in the milk 200m! [711 02) dairy or soya milk, chillee and add a pinch of nutmeg. Blend for a few seconds apni of ew ocated mitnen util thick, creamy and smooth, Taste and sweeten with maple syrup if necessary. 1-2 tsp maple syrup (optional) a few ice cubes 3 Pour aver ice in two glasses and serve sprinkled with 1 tsp toasted shredded coconut toasted eaconut. Serves 9 Preperation Time Por S serving 10 minutes 162 calories, 6.89 fat (of whien 4.6g saturates), Vegetarian # Gluten free 24895 carbohydrate, 0.1g saitDouble Chocolate Velvet 1 Spoon the syrup into a blender and pour in the chocolate milk and single crear, then add the ice cream. Blend until smoath ard well mixed 2 Divide between tivo tall glasses and swirl in the chocolate sauce and half the chocolate Flake bar. 3 Top up with ice and serve immediately, sprinkled with the remaining chocolate Flake bar. SHEER INDULGENCE 105 Makes 600ml (1 pint) 2 thsp chocolate syrup 225ml (8f1 oz) low-fat chocolate-flavoured milk, chilled 100m! (3°41 02) single cream, chilled 2 scoops chocolate ice crezm 2 tbsp dark chocolate sauce 1 milk chocolate Flake bar, crushed a few ice cubes = | Preparation Time Per serving 2 5 minutes 515 calories, 30.3940] which 16.24 saturates), Veyeaian «Glen fee '53.6g carbohydrate, 0.4g set106 SMOOTHIES AND JUICES Makes 300ml (‘/ pint) 75g (302) strauberries “h small banana 2 scoops chocolate ice cream 2 scoops vanilla ice cream 2 few drops of vanilla exiract 125ml (4f1 oz) low-fat milk, chilled 1 tosp low-fat milk powder Neapolitan (ous no Remove the hulls from the strawberries, then wash and pat the fruit dry with kitchen paper. Put into a blender and whizz until smooth and thick, Four into @ glass and set aside. Peel end roughly chap the banana and put into a clean blender. Add the choealate ice cream and biend Until smooth and thick. Carefully spoon over the strawberry purée. In @ dean biender, blend the vanilla ice cream with ‘the vanilla extract, the milk and milk povider, and ‘then carefully spoon on top of the chocolate layer. Sprinkle with the grated chocolate and serve immediately. 1 ‘Preparation Time Per Serving eee 10 minutes (663 calovies, 25g fat (of which 15:79 saturates), Vegetarian Gluten free 100.8g carbohydrate, 0.69 st aSHEER INDULGENCE 107 ‘Try Something Different Add a dash of brandy or amaretto liqueut Tiramisu b- Makes 300m (% pint) 50mI (2fl 02) cold espresso or strong black coffee 759 (302) full-fat mascarpone cheese 125ml (4f1 02) full-fat milk, chilled 1 tusp almond-flavoured syrup or a few drops pure almond essence 1 tsp maple syrup 1 tbsp whipped cream “h tsp crinking chocolate powder sponge fingers (boudoir biscuits), to serve Pour the coffee into blender and spoon in the mascarpore. Pour in the milk and ade the almond syrup or essence and maple syrup. Blend until smooth and well combined. Transfer to a {glass cup and top with whipped cream. Dust with drinking chocolate and serve with sponge Fingers to dip. Oo dS -_ Preparation Time Per Serving 1 5 minutes 47.9g fat (Of which 29.89 saturates), Neoetarian 9 carbohydrate, 0.8q saltParty Drinks and Punches Orange Blossom Fruit Planter's Tea Punch Spiced Tomato Cocktail Citrus Gin Sling Pina Colada Pineapple and Mint Julep Ginger Melon Fizz Foaming Mixed Berry Sherbet Boozy Iced Coffee Elderflower Cooler Exotic Fruit Party Punch Sea Breeze Strawberry and Melon Cup110 sMooTHIES AND JUICES‘Makes 300ml ("2 pint) 4 medium oranges 1 ime a few drops of orange blossom water 12 tbsp suger syrup a few ice cubes soda water, chilled 149 calories 039 fat (oF ich Og saturates] 249 gy PARTY DRINKS AND PUNCHES 111 Orange Blossom 1 Using 2 shayp krife, cut off the peel from the oranges and lime, removing as much of the white pith as possible. Chop the flesh roughly, discarding any pips and put into 2 blender 2 ‘Add the orange blossom water, then blend until smooth, Taste and add sugar syrup to taste. Bie teen tno gies ada 2 ev ues of ice to each gles, Too up with soda water ane serve Cook’s Tip ‘To make sugar syrup, put 150g (S02) granulated sugar in 4 pan with 275m! (I0Fl oz) water anu set over @ gentle heat until dissolved. Bring to the boil and simmer rapidly for 2 minutes, Leave to coal, then use in the recipe. Store the syrup in an airtight container in the fridge. twill keep For up to two weels. Por Sorving caibohydrste, Oty salt112 SMOOTHIES AND JUICES Fruit Planter’s Tea Punch ‘Makes 500ml (18f1 02) Peel the green casing from the cardamom pods and 2 cardamom pods remove the black seeds. Crush the seeds finely using ‘a mortar and peste. 2 tsp good-quality Indian tea leaves, Sem (2in} piece cinnamon stick 2 Put the tea leaves into a heatproof jug with the 2 Isp caster sugar cinnamon, caster sugor and cardamom seeds. 2606 (9cz) mango Four in 225ml (BH 02) boiling water and leave to borew for § minutes, then strain through o fine sieve 150m ("4 pint) freshly squeezed orange juice AgiGeot ‘or 2 oranoes, juiced a few ice cubes 3 Slice the élesh off the central stone of the mango, 2-cinnaman sticks to serve then peel and chop and put into the blender. Pour in the orange juice and cold tea, Blend until smooth, Four over ice in two glasses ard serve with cinnamon. stick stinrers. Serves 2 4 topazatign time : Per Serving re minute, plus cooing 118 cali, 0.49 fat [of whion 0:26 saturates), ser 75.5q carbonydrate, Og sat Suter fees Dal fePARTY DRINKS AND PUNCHES 113 Makes 1.1 litres (2 pints) 200g (?oz) canned pimientos Jee of 1% lemons 1 medium onion, pecled and chopped 2 tsp horseradish sauce 1 litre (1% pints} tomato juice 2 tsp Worcestershire sauce 1 tsp Tabasea sauce Spiced Tomato ‘== 175mI (GF1 ot) vodka (optional) Cocktail Soe 1 Put the pimientos inta 2 blender, add the lemon juice, onion and horseracish sauce, then whizz until blended. 2 Pour into 2 large jug, gradually add the tomato juice and stir until smacth. Season with the Worcestershire sauce, Tabasco sauce and pepper. Chill until ready to serve. 3 IF using vodka, put 26mI (141 02] into each glass and top up with the tomato mixture, Garnish with the spring onions and sere with olives Preparation ‘Time Per Serving 6 10 minatcs, pls chilling 46 calories, 0.6g fat (of which Baty seturated), S.tg Gluten fice * Dalry fez ‘carbohydrate, 11g sat114 SMOOTHIES AND JUICES Citrus Gin Sling ‘Makes 1.1 litres (2 pints) 1% lemons 3 tsp golden caster sugar 150m! (' pint) freshly squeezed lemon juice 150ml ("4 pint) freshly squeezed lime juice 150ml (% pint) gin Fee cubes soua water 1 Rub half a lemon around the rim of each of six lasses. Put 1 tbsp caster sugar on a saucer and press the rim of each glass into the sugar. 2, Fete emen andi ues int» ok ner of screw-topped jar with the remaining sugar and the gin, and shake wel Sis hessring enon, Sere te i ng over ice, topped up with soda water or water to taste. Decorate with a slice of lemon. Fex Servint is 86 calories, On fat (of which Og saturates), 3.60 ‘arbohydrate, Og sllPARTY DRINKS AND PUNCHES 115 Try Something Different Mango colada: Use 2 ripe manga instecd of the pinezpple Pina Colada Makes 400m! (14f1 oz) Peel and core the pineapple, chop roughly and put 2009 (702) pineapple, plus extra to decorate into a blender. Roughly chop the fresh coconut and add to the blender. ‘509 (22) fresh coconut 200m! (7M oz) light coconut milk Pour in the coconut milk. Blend until smooth and 200y (7oz] crushed ice thick. 100ml (3¥%fl 07) white rum Transfer to a cocktail shaker, add the ice and rum, and shake for a few seconds to blend and chill. Tip into two glasses, decorate with pineapple and serve. Per Serving 244 calories, 8.39 fat (oF which 6.99 saturates), 15.89 carbotyorate, 03g st Ne Gluten fee116 SMOOTHIES AND Juices Pineapple and Mint Julep Makes 600ml (1 pint) 4] ash he mint eaves and sok ey then pt in the ‘izimiivilcaven alesis to gorsh base of a jug. Add the icing sugar and, using a spoon, Bs ‘crush the leaves into the sugar. Pour in the bourbon sp icing sugar eee 100ml (3% 02) bourbon 200g (702) pineapole 300g (1102) crushed ice 2 mint sprigs to decorate 3 Peel and core the pineapple. then chop roughly znd put into a blender. Blend until smooth. dS Stir the pineapple in with the minted bourbon, then stir in the crushed ice. Divide between two glasses and serve decorated with mint sprigs. Por Serving 0.24 fat (oF which 0g saturates) 16.39 eartolryerate, 03 saltPARTY DRINKS AND PUNCHES 117118 SMOOTHIES AND JUICES ‘Makes 750m! (1% pints) "fe orange melon such as eartzlaupe or Charantais 1 lemon 2 pieces stem ginger in syrup a few ice cubes -300m1 (% pint) dry ginger ale, chilled ‘Proparation Timo Ginger Melon Fizz 1 N oe Por Serving TOminutes 75 calories, 0.2g fat (of which 0g saturates), 185 ee Carbohydrate, 0.2g salt Cut the melon into slices and slice off the skin. Remove the seeds anc roughly chop the flesh. Put into a blende:. Peel the lemon, removing as much of the white pith as possible. Chop roughiy, discarding ‘ny pips, and add to the blender. Chop the ginger and put into the blender, Blend for a fewr seconds until smooth and well blended. Divide between two glasses and add a few ice cubes to each. Top up with dry ginger ale and serve,PARTY DRINKS AND PUNCHES 119 Cook's Tip ‘You can leave the egg white out af this weipe but the result will be iver. 125g (402) strawberries 509 (202) raspberries, thawed if frozen, juices reserved 150g (2cz) blackberries, thawad if frozen, juices reserved Foaming Mixed 50¢ (202) blueberries, thawed if frozen, juices reserved 2 thso strawberry syrup Berry Sherbet ae white Mina ih bres hl he stowbeis, raspberries and blackberries if necessary. Wash and pat all the fresh fruits dry with kitchen paper, and put into a blender. Ifthe fruit has been frozen, acd the juices es wel 2D, fet he sentry sup and end oe seconds until smooth. In a bow, whisk the eag white until thie and foaming, but not sift. Transfer tothe blender with the ice cubes. 3 Blend for a few seconds until slushy and foaming Pour into two cups and serve. £6 calories. 0.4 fat (of which 0.19 satursts), 1811g carbohydrate, 12g salt120 SMOOTHIES AND JUICESPARTY DRINKS AND PUNCHES 121 Boozy Iced Coffee Makes 350ml (12f1 oz) 125ml (4fl 02] cold espresso or slong black coffee, chilled ‘poml (24102) brandy ‘50m (2fl oz) coffee-favoured liqueur 125m (4f cz) single crear, chilled 1-2 tbsp sugar syrup to teste (see Cock's Tip, page 111] 300g (1102) rushed ice 2 coffee beans, finely crushed “L_ ins soe, randy ad cote queurogetter in 2 jug, Cover ard leave to chill for at least 30 minutes or until ready to serve. 2 Stir in the eream and add sugar syrup to tase. 3 Divide the ice hetween two tall glasses and pour over the creamy coffee, Serve immediately, sprinkled with crushed coffee beans. ‘Try Something Different For a less creamy version, replace the cream with full-fat milk, ‘Per Serving 272 calories, 126 fat (oF which 7.53 caturate), 18.60 carbohydrate, C.1g salt122 SMOOTHIES AND JUICES ‘Try Something Different Use raspberries instead of strawberries. ‘Makes 600ral (1 pint) 125g (Bez) strawberries E Iderf lower 2 thyp elderflower cordial 3001 (pint) cry white wine, chiles a few ice cubes COOL! eeisseies cies oronsn 1 Romove the hulls from the strawberries, then wash and pat the fruit dry with kitchen pager Put into a blender Add the clderilower cordial and blend until smooth. 2 Pour into two large glasses and add the wine. Stit ‘and add 2 few ice cubes to each. Top up with soda wate, IF you like, Per Serving 146 calories, 0.19 fal (Of which Og saturates), Ain ceheincinte: Da zait” sn fine # Dairy‘Try Something Different Add 100ml (3'fl oz) ram for an alcoholic punch. Exotic Fruit Party Punch ‘Makes 1.1 litres (2 pints) 3009 (1102) pineapple ‘2 papaya 278g (1002) mango 2 ripe guavas 2 passion fruit a few ice cubes 600m (1 pint) low-calorie lemonade, chilled Per Serving : 117 calories, 0.9g fat [of which O.1g saturates), eet Ta CAO RRE Ry ae’ PARTY DRINKS AND PUNCHES 123 Pee! and core the pineapple, then roughly chop and put into a blender. Peel the papaye and scoop out the black seeds. Roughly chop the flesh and add ta the bender, Slice the Mesh off the central stone of the mango, ‘then peel and chop and put into the blender. Fecl the guavas and discard the sceds if necessary Chop roughly and add to the blender Halve the passion fiuit and scoop aut the seeds and pulp into the blender. Blend until thick and smooth, Transfer to a large jug ‘and edd some icc. Carefully Log up with lemonade, stiming gently to mix. Serves ‘Gluten free © Dairy free124 SMOOTHIES AND JUICES Sea Breeze ‘Makes 600ml (1 pint) Using a sharp knife, cut off the peel from the 1 pink grapefruit ‘grapefruit, removing as much of the white pith as os il gaan canbaes possible. Chop the flesh roughly, discarding ary pips, ‘and put into a blender. 100ml (3¥/fl oz) vodka, chilled a few ice cubes ‘Add the frozen cranberries and vodka, and blend until 300ml (Ye pint) pink lemonade, cle smooth and crushed, Pour inta two glasses and add a few ice cubes. Top up with pink lemonade to taste. Try Something Different For a simpler version, use 250 ml (91 02) grapetwuit Jullee anc 100m! (3%2f1 az) cranberry juiee and stir together, with the veda er Serving 185 calories, 0.29 fai (of which Dg ssturate:), 18.7 caibehydrate, Og saltPARTY DRINKS AND PUNCHES 125126 SMOOTHIES AND JUICES Strawberry and Melon Cup Makes 7 lites Gps) A Guan pee and deseed the melon, then put into a 300g (1122) Ogen melon blender and whiz until smooth, Sieve into a large 360g (1202) strawberries ee 13 litres (2% pints) chilled lemonade 2 Remove the hulls from the stramberries, then wash 450ml PH pint) Pimms ‘and pat the fruit dry with kitchen paper. Add to the ice cubes jug and top up with the lemonade and Pimms. Stir gently, add plenty of ice cuives and decorate with sprigs of mint to serve. sprigs of mint, to decorate 3 Preparavion Time Per Serving 10 minutes 161 caloris, o.ty fat (oF whieh og saturates), 14.9 carbahrdrate, 0.19 salt