Smooth Operator

A great way to get your five-a-day is to glug them down in the shape of a smoothie. First drunk in the USA in the 1930s with the invention of the blender, it gained further success in the 1960s with the hippy movement and more people turning vegetarian and vegan. The smoothie has seen a recent increase in popularity with healthy eating (and drinking) being in vogue once again.

The best way to make them is to start with your liquid base of milk (including dairy free alternatives), fruit juice or yogurt. Once inside the blender you can add your fruits/vegetables of choice and blend until you have the desired consistency. At this point have a taste and add any flavourings that may be required. You can stop there or include a bit of texture and some protein if you're on the go and this is a meal replacement.

                            Liquid (milk, inc dairy free alternatives, fruit juice or yogurt)

                                                                     +

                                          Fruit (from frozen works especially well)

                               And/Or vegetables (kale, spinach,avocado, beetroot)

                                                                     +

          Flavourings (cinnamon, nutmeg, cocoa powder, vanilla essence, honey, maple syrup)

                                                                     +

                               Texture (oats, chia seeds, flaxseeds, chopped nuts)

                                                                     +

                                         Protein (nut butter, tofu, protein powder)

                 You are master of all you command so make like a chef and get creative.

I enjoyed a simple smoothie the other day based on fridge left-overs. An over-ripe banana, some wilting raspberries, strawberries and blueberries and a squeeze of honey were added to soya milk. Pink and tasty.

One of my favourites was on the White Island and named the Ibiza Delight. It consisted of strawberry, banana, almonds, granola, honey, goji berries and almond milk. It slid down a treat after my sunbathing and swimming session.