How to make a really healthy smoothie

If your new year's resolution is to get fit you may be planning to start the day with a smoothie. But how good for you are they and could you make them healthier?

Monica Shaw, the author of Smarter Fitter Smoothies, gives us her 5 top tips:

"Just because a smoothie is a smoothie doesn’t automatically make it healthy. Many smoothies, especially pre-bottled smoothies, are full of as much sugar as a can of Coke. Even if it’s not refined cane sugar, fruit sugar is still sugar and all that energy (energy = calories) can add up to a real sugar crash not long after you’ve had your last straw-ful (or spoonful if you drink your smoothies like I do).

So what makes a smoothie “healthy” versus a sugar bomb? It’s all about balance. A healthy smoothie should be a whole lot more than fruit alone. Vegetables, nuts and seeds all contribute to make a smoothie that’s a healthy balance of carbohydrates, protein and healthy fats.

Now that you know that, here are the 5 ingredients you need to put it all together and turn it into a delicious healthy smoothie.

1. Fruit AND Vegetables

A smoothie should contain both fruits and vegetables in the blend to maximise nutrient potential and balance the flavour, too. I aim for one fruit portion in a smoothie, and let the rest come from vegetables. Use about two big handfuls of any combination of fruit and vegetables. Aim for at least a 2-1 ratio of vegetables to fruit. You can choose from whatever suits your tastes or what’s available in your area. In my kitchen, these are my core fruit and vegetables:

* Fruit: apples, pears, raspberries, blueberries, blackberries, pineapple

* Vegetables: Beetroot, cucumber, carrot, celery, kale, spinach

2. Something creamy

Avocado is my go-to for making a smoothie creamy. Other favourites are whole nuts, flax seeds and sometimes even cooked grains. These same ingredients also add healthy fat and fiber to my smoothies, thus making them all the more satisfying. Add enough of these ingredients with a bit of ice and you’ll feel like you’re drinking a milkshake!

• Avocado (~1/2 avocado)
• Whole nuts, especially cashews and almonds (a small handful, ~10-15g)
• Cooked grains such as millet or quinoa (1/4 − 1/2 cup)
• Flax seeds (a couple teaspoons)

3. Something sweet

This is one of those “to taste” sort of things. I rarely add sweetener to my smoothies; the fruit is plenty sweet enough. If I do add “sweetener”, it’s almost always dried fruit. Here are a few more natural ways to make your smoothies sweeter:

• Dried fruit: Dates, prunes, mulberries
• Naturally sweet fruit: bananas, pineapple
• Date Paste
• Coconut Nectar
• Yacon Syrup
• Stevia

Still not sweet enough for you? You could add agave nectar, maple syrup, date syrup or honey but this is basically adding pure sugar to your smoothie which I try to avoid.

Here’s a trick: if you think your smoothie isn’t sweet enough, try adding a small pinch of salt. It sounds counterintuitive but salt help brings out the sweetness and flavour in foods - I almost always add a small pinch of salt to my smoothies.

4. Liquid

I like a thick and creamy smoothie so tend to add just enough liquid to get the blender going. But you can add as much liquid as you like to achieve the consistency you’re after.

• Water (my favourite)
• Fresh pressed fruit and vegetable juice (my second favourite)
• Iced tea (tea you’ve brewed yourself and then chilled, not that Lipton junk)
• Nut or seed milk
• Coconut water

5. Optional add-ins

A few extras can help lift a good smoothie to a whole new dimension of awesomeness. Here are a few add-ins I like:

• Fresh herbs, especially mint
• Lemon or lime
• Dried spices, especially cinnamon, allspice, nutmeg and even turmeric (not too much!)
• Fresh ginger
• “Fragrances” like orange flower water and rose water
• Psyllium husk - a source of fiber and also thickens the smoothie
• Powders such as hemp protein, acai, spirulina and chlorella - tasty and highly nutritious. I’m a big fan of the powder line-up from naturya.com.

Putting it all together

Once you've got your ingredients, there isn't much more to making a smoothie than blending. But there are a few tricks that can make it easier.

• Put high-moisture ingredients into the blender first. They'll blend easily and release a lot of their fluid to help make blending everything else easier.
• Add a little bit of liquid to start, then add more as your blender needs it to really get everything blitzing and to the consistency you desire. I like a really thick smoothie so try to minimize the liquid as much as possible.
• Add your ice at the end. This is especially true if you've added leafy greens to the blend. I like to make sure everything is blended up nice and smooth, and then blend the ice at the end to chill it down.
• It’s worth saying: use the best blender that you can afford. I recommend the Froothie Optimum 9400 which is cheaper than a Vitamix and blends even tough vegetables like raw carrots and beetroot like a dream.

Serve your smoothie in a nice glass and add some garnish (cocoa, cinnamon, nutmeg, coconut flakes, chopped nuts, seeds, granola... I could go on). Take time with your smoothie. Sip it slowly. "Chew" it. There's good stuff in there - it deserves to be savored!

For me, one of these smoothies - with garnishes - is a meal in itself. One smoothie, prepared as described above, typically has about 250-350 calories. Add a bit of garnish and the result is immensely satisfying - you don’t need toast, bagels or cereal, and you won’t want it either. This what I have for breakfast every day and I’ve never felt better.

During autumn and winter months I like to take advantage of seasonal pears and kale and make the smoothie below.

Pear and Avocado Smoothie

Fresh pear and avocado go really well together. The avocado, combined with the flaxseed, make this smoothie super thick and creamy. You can substitute the flaxseed with other nuts or seeds, or omit completely if you don’t have it to hand.

What I like about this smoothie is that you know the avocado is there, and the pear gives it just a little sweetness (if you like it even sweeter, you can add a few dates, but I prefer the less sweet version; it allows more of the avocado and pear flavours to come through).

Taste aside, the smoothie is full of all of the good stuff that makes it balanced and wholesome. It’s got loads of fiber from the pear, flax seed and leafy greens, plus lemon which aids digestion and avocado for healthy fats and delicious creaminess.

Ingredients

320 Cals, 21g Fat, 29g Carbs, 5g Protein, 13g Fibre

• 1 large pear (~150g)
• ½ avocado (~50g)
• ¼ small lemon, peel removed
• 1 handful of kale or spinach (~1 cup)
• 1 heaped tsp flaxseed (~5g)
• 1-2 dates (optional)
• A few ice cubes
• Small pinch of salt

Method

Combine everything in the blender and add a little bit of water. Start blending and add more water as needed (the less water, the thicker the smoothie!).

If you'd like more of Monica's delicious smoothie recipes you can order her book Smarter Fitter Smoothies via her blog, Smarter Fitter. All the recipes are vegan and dairy-, soy- and gluten-free. Text and photographs © Monica Shaw.

Andhra Curry-leaf Chicken

When I met Christine Manfield a while ago I gave her the impossible task of picking one recipe out of her stunning book Tasting India. This was the one she chose.

It comes from the southern state of Karnataka, the former state of Mysore and is typical of the surprising straightforwardness of the recipes in the book.

Andhra Curry-leaf Chicken
For me, this is one of the enduring tastes of Karnataka. I never imagined I would come across something so completely delicious served unadorned on a small plate as a pub snack – this recipe comes from Bangalore’s Windsor Pub.

SERVES 4
1.2 kg chicken thigh fillets, cut into 4 cm chunks
4 tablespoons cashew paste*
2 large dried red chillies
1 teaspoon salt
2 tablespoons shredded curry leaves
2 tablespoons fried curry leaves **

MARINADE
1 teaspoon chilli powder
1 large dried red chilli, broken into small pieces
1 teaspoon freshly ground black pepper
1 teaspoon ground turmeric
1 teaspoon garam masala
1 tablespoon ginger garlic paste ***
3 tomatoes, chopped
150g thick plain yoghurt

To make the marinade, combine all the ingredients. Add the chicken and mix to coat. Marinate for 10 minutes.

Tip the chicken and its marinade into a large frying pan and bring to a simmer. Cook gently for 10 minutes. It should not be too wet?–?the marinade should have reduced and coated the chicken. Add the cashew paste, chillies, salt and shredded curry leaves and stir. Cook for another few minutes. Remove from the heat and sprinkle over the fried curry leaves to serve.

* To make the cashew paste blend raw cashews with an equal volume of water in a food processor to make a thick paste

** To fry curry leaves heat some vegetable oil to 170°C and fry fresh curry leaves in small batches for 20 seconds until their colour darkens. Remove from the oil with a slotted spoon and drain on paper towel. Store in an airtight container

*** To make Garlic Ginger Paste blend 10 large roughly chopped garlic cloves in a food processor with a roughly chopped 8-10cm piece of ginger (equivalent to 3 tbsp chopped ginger) and a little water or pound with a mortar and pestle until you have a smooth paste

Tasting India by Christine Manfield is published by Conran Octopus at £40

What to drink: I haven't yet made this but can tell it's going to be quite hot and spicy, a challenging dish to pair with wine. I think I'd probably go for a strong dry(ish) ros from Portugal or Chile. A lager would also be an option but I'm not sure that I don't fancy one of the delicious non-alcoholic drinks that Christine has in the book such as Ginger Lime Soda which is made like a mojito with ginger. Or just a straight mojito, come to that.

Can Can chicken

Continuing with our series of South African Braai recipes to celebrate the World Cup, here’s winemaker Paul Cluver’s version of beer-can chicken made with apple juice rather than beer.

This is a fantastic way of cooking chicken for any of you who haven’t tried it. You need a barbecue with a domed lid like a Weber.

Serves 4–6 (You can double up the recipe for two chickens)

One large free-range chicken, giblets removed

For the marinade
100g butter
125ml red wine vinegar
100ml olive oil
Handful of Italian flat-leaf parsley, finely chopped
3–5 cloves garlic, finely chopped
1 red onion, finely chopped
Freshly ground salt and black pepper
1 can Appletise (or any unsweetened sparkling apple juice or good cider)

Melt the butter, then add all the other ingredients except for the Appletise. Marinate the chicken in a large bowl – leave it for at least an hour. This will also give you time to prepare the barbecue. You need to place the charcoal on the sides and make sure you have a drip tray in the middle. Open the can of Appletise, pour off half the contents, put the chicken over it and place it in the middle of the barbecue. It takes about an hour to cook.

You can obviously cook this on a gas barbecue too FB

Wine note: Paul recommends the Paul Cluver Pinot Noir with the chicken but you could also drink a Chardonnay - or, obviously, apple juice or cider if you don’t want to drink wine.

This recipe comes from Cape Wine Braai Masters published by Wines of South Africa