Smoothies!. Stella Murphy

      

      Contents

       Smooth talking

       Equipment blitz

       Juicy ingredients

       Top tips

       The look

       Important notes

       Just juice

       Fruit and vegetable smoothies

       Real smooth blends

       Supercharged

       Indulge

      Index

       Acknowledgements

      What is a smoothie? Is it a drink that is just made from fruit? Or from fruit and vegetables? Is it fruit blended with yogurt, ice cream or sorbet? The consensus amongst purists is that a smoothie is produced by blending the fruit, the whole fruit and nothing but the fruit. The difference between a smoothie and a juice is that in a smoothie the whole fruit is used, whereas a juice is the extracted juice only.

      Well, I’ve never been one for sticking to the rules, so in this book I’ve given you a little bit of everything – pure juices, 100-per cent fruit and vegetable smoothies, fruit and vegetable blends combined with dairy and non-dairy foods, smoothies with natural additions to enhance well-being and a wickedly indulgent chapter of luscious concoctions using sorbet and ice cream. Whatever you want to call them, the most important thing is the flavour – and they all taste absolutely delicious.

      WHY MAKE YOUR OWN?

      There has been an explosion recently in the number of different juice and smoothie products on the market – all attractively packaged for us to pick up off the shelf and drink on the move. They are an easy and convenient way for us to consume part of our five portions of fruit and vegetables a day, when we are all so busy rushing around with not a moment to spare. Why bother with all that peeling and chopping and having to wash the blender when there are literally hundreds of ready-made drinks to choose from? There are a number of very good answers to that question, the most important one being that when you make your own drink you know exactly what’s in it. Many of the ready-made products contain added sugar, preservatives and artificial colours, and they can be expensive. Fresh, home-made juices and smoothies provide an immediate and more potent source of nutrients than ready-made products that have a shelf-life of a few days. They are also much cheaper. The other great advantage of making your own drinks is that you can mix and match a variety of ingredients to suit your individual taste and dietary requirements.

      THE BENEFITS

      As well as improving your general well-being, juices and smoothies made purely from fruits and vegetables can have some marked health benefits. The following list sums up just some of the benefits associated with drinking juices and smoothies on a regular basis:

      • Clearer skin.

      • Higher energy levels.

      • Relief from some ailments, such as colds, stress, insomnia and depression.

      • Some food combinations are also claimed to help prevent certain illnesses, such as cancer. This does not mean that you should drink eight glasses of freshly made fruit or vegetable juices/smoothies a day, however. These drinks should be part of a balanced diet. If you are new to fresh juices and smoothies start with no more than two servings a day and, once you are more accustomed to them, never exceed four servings. Vary the fruits and vegetables that you use in order to obtain a broad range of nutrients.

      Whilst the pure juices and smoothies in this book are a healthy option, some of the smoothies contain full-fat Greek yogurt, cream and ice cream. While these drinks are delicious, they are definitely for those times when you want to spoil yourself and should not form a regular part of your daily food intake!

      Before you begin making the juices and smoothies in this book you will need to check that you have the right equipment – basically a juicer and a blender. Many different types are available but try not to skimp. The more expensive appliances will last longer than their cheaper counterparts and will produce noticeably better results, which in turn will yield greater health benefits. Always follow the manufacturer’s instructions and ensure that each piece of equipment is cleaned after use. If you don’t, you will regret it – there is nothing worse than dried-on fruit pulp.

      Centrifugal juicers

      These are the least expensive type of electrical juicers. The fruit and vegetables are ground and then spun. The juice comes out and the pulp dispenses into a separate container. They come in a variety of designs and are perfect for those who are only going to use a juicer on high days and holidays. Centrifugal juicers are not recommended for those who want to drink a high-quality juice as part of their daily routine, however. The end product tends to be thick, cloudy and contains a lot of pulp. An added disadvantage is that enzymes can be destroyed in the juicing process.

      Masticating juicers

      These are more high-tech than centrifugal juicers and consequently more expensive. They work in a slightly different way to the centrifugal juicers: for example, instead of shredding the ingredients, they chop them finely then force the pulp through a mesh to separate the juice. They also run at a slower speed, which causes less friction and therefore creates less heat. This means the drink will have a fresher taste and be of a higher quality. Masticating juicers produce more juice than centrifugal ones and the juices are clearer and more nutritious as they retain more live enzymes, fibre, vitamins and trace minerals. Some of the more expensive models come with additional attachments which enable you to make baby foods, nut butter, ice creams, sorbets and sauces.

       A good-quality blender is indispensable.