Home FOOD Super smoothies ... to beat winter lurgies

Super smoothies … to beat winter lurgies

Try healthy, immune-boosting smoothies

An orange resolution
(Serves 8)
You’ll need:
2 cups frozen mango chunks; 2 cups frozen peach slices; 2 cups Greek yoghurt; 1 cup baby carrots; 1 cup orange juice; 1 cup pineapple chunks; ¼ cup honey; 1 banana, peeled
Method:
Put the mango chunks, peach slices, yoghurt, carrots, orange juice, pineapple chunks, honey and banana in a blender and whizz until everything’s smooth.

The big green
(Serves 1)
You’ll need:
1 ½ cups kale, stems removed and chopped finely; ½ cup baby spinach leaves, chopped finely; ½ cup frozen blueberries; 1 cup apple cider or apple juice; 1 tsp ginger, freshly grated (the easiest way to peel ginger is to scrape the skin off with a spoon); 1 tsp maple syrup
Method:
Whizz all the ingredients in a blender until everything is well mixed and liquefied. Drink immediately.

Raspberry jubilee
(Serves 2)
You’ll need:
¾ cup frozen raspberries; ½ cup orange juice; ½ cup pomegranate or cranberry juice; ½ cup vanilla flavour yoghurt; ¼ cup All-Bran cereal
Method:
Place fruit in blender container. Add juices, yoghurt and cereal. Blend until smooth. If desired, sweeten to taste with a little honey.

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KID-FRIENDLY!
Sweet potato pie
(Serves 3 – 4)
You’ll need:
1 medium-sized sweet potato, cooked; 1 medium-sized banana, peeled; 2 cups fat-free milk; ¼ cup vanilla flavoured Greek yoghurt; 1 Tblsp honey; ¼ tsp cinnamon; ½ cup ice
Method:
Add all ingredients into blender. Cover; whizz on high for about one minute or until smooth. Serve immediately.

Potent turmeric & ginger
(Serves 1)
You’ll need:
1 ripe banana; 2 tsps powdered turmeric; 1 ¼ tsps ground ginger; 2 Tblsps hemp seeds; 2 Tblsps cashew nuts; 200ml filtered water; ½ cup frozen mango; ½ cup frozen pineapple
Method:
Whizz the banana, ginger, turmeric, water, hemp seeds and cashews for about 30 seconds. Add frozen fruit, then blend until creamy smooth. Add more water if you want it more juice-like.

Apple pie
(Serves 2)
You’ll need:
1 red apple, peeled and cored; ½ cup non-fat plain yoghurt; ¼ tsp vanilla extract; 1 tsp brown sugar; ¼ tsp nutmeg; ¼ tsp cinnamon; pinch of ground cloves (optional); 1 cup ice cubes
Method:
Chop the apple into small cubes.
Pop all ingredients into blender and pulse until well mixed.
* Top with whipped cream and cinnamon for an extra sweet treat!

DID YOU KNOW?

* Collagen is a protein that our body uses to heal and repair itself. As we age, we need additional collagen added to our diets to help prevent (or minimise) our aches and pains, as well as slow the thinning of our skin and hair. It’s so simple to add collagen to your diet, and you’ll feel an improvement in just two to three weeks. Best of all, it’s a natural solution and a great supplement.
* Probiotics, found in yoghurt and other fermented products, may ease the severity of colds. Look for labels that say ‘live and active cultures’. Also, look for added vitamin D.
* You’ll find lots of nutrients in spinach. One of them is folate, which helps your body make new cells and repair DNA. It also boasts fibre, antioxidants such as vitamin C, and more.
* Pomegranate juice may help your body fight bacteria and several kinds of viruses, including the flu.
* Consuming turmeric may improve your immune response. This is due to the qualities of curcumin, a compound in turmeric.
* Honey is rich in antioxidants and is often used to soothe sore throats. It adds natural sweetness to the drink.
* Lemon juice is very high in vitamin C and can help support heart and digestive health.
* Orange juice is naturally high in vitamin C, folate and potassium, as well as being a great source of antioxidants.
* Ginger has a very long history of use in traditional and alternative medicine. It’s been used to help digestion, reduce nausea and help fight the common cold and other illnesses, among other benefits.

Details: www.harvesttable.co.za

Compiled by: RIALIEN FURSTENBERG

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