The Gentle Art Of Smoothie Making

By Tracy Griffen

It’s a lean time of year for seasonal fresh fruit, and getting your five a day might feel like a bit of a challenge. You could make a green smoothie with leafy vegetables such as raw kale and spinach. I’m a traditionalist who prefers fruity smoothies and green vegetables cooked into soups. I don’t know anyone who actually enjoys a raw kale smoothie, so you may as well make something you like to drink! Go fruity! Buy frozen strawberries, mango, pineapple and mixed berries from the supermarket freezer section, cheaper and more easily available than fresh. You can also freeze whole peeled bananas if they’re starting to turn. Excellent for a mid-morning pick-me-up, remember that fruit contains sugars, which is why I like to add dairy and other ingredients to lower the glycaemic index (i.e. slow down release of energy and give less of a sugar spike). Here are some of my favourites. I’d love to see your recipes, tweet me @tracygriffen or email tracy@griffenfitness.com – the best will get featured in a future article. All quantities are according to taste, or what you have available.

Pure Fruit Smoothie - A Perfect Hit Of Vitamin C

200ml orange juice Handful frozen berries A banana Squeeze of fresh lemon/lime juice Splash of water, for a better consistency

Dairy Banana Smoothie

Milk, yoghurt and wheatgerm makes this an excellent post-workout treat. The thick texture is quite filling and it satisfies hunger quite effectively. You can use plant-based milk/yoghurt instead. 1 - 2 bananas (it's a good way to use manky black bananas) 1 Tbsp natural/flavoured yoghurt 200ml semi skimmed milk

Drizzle of local honey (optional) 1 tsp wheatgerm, hemp or sunflower seeds (optional)