We all know how important it is to eat plenty of fresh fruit and veg – each variety has particular benefits and is packed with vitamins, minerals and other nutrients.
But we often struggle to include enough of them in our daily diets. That's why the Eat in Colour campaign has created a 'Smoothie a Day' plan: seven super smoothies carefully created to meet your needs from Monday to Sunday. A smoothie a day really can be an easy, quick and tasty way to healthier eating.
Smoothies are very simple to prepare and are packed full of goodness. For all the recipes we've listed below, just wash, chop and whizz in a blender. If you're using fruit that contains pips or seeds, then sieve before serving. They are best served cold - so either pop them in the fridge for an hour or drop in a couple of ice cubes before you blend.
All the ingredients are readily available from your supermarket or greengrocer. Alternatively, just use up any leftovers from the fruit bowl to create your own super-smoothie.
Smoothies taste best and contain the most goodness when freshly prepared, but make enough for a couple of servings and you can take some to work or school. Keep them refrigerated until you're ready to drink them, or store them chilled in a flask.
Monday
Whether you’ve been partying hard or you just need a boost for the busy week ahead, try the Monday Morning 'Detox' smoothie. All the ingredients below are excellent Detox foods - beetroot for the liver, celery stimulates the digestion, carrots relieve water retention and apples are rich in fibre, vitamins and minerals.
Half a raw beetroot
1 stick of celery
3 large apples
2 large carrots
Tuesday
Monday often feels like the longest day of the week. So if you feel shattered by the time Tuesday comes around, then you probably need a fatigue busting, Instant Energy Boost fruit smoothie. Apples are a delicious, healthy, energy-boosting snack packed full of vitamin C which will also give your immune system a leg-up.
4 carrots, unpeeled
1 apple, unpeeled and un-cored
1 kiwi fruit, peeled
A handful of parsley with stems
Wednesday
Congratulations! You've made it half way through the week, so go ahead and put your feet up and treat yourself to this indulgent Luxury Orange Chocoholic smoothie. Oranges are packed with goodness, especially vitamin C, which is involved in a large number of biological processes, making it essential for health.
1 banana peeled
1 medium/large orange peeled
5 strawberries
2 good scoops of chocolate ice-cream
6 squares of milk or dark chocolate
Thursday
Only a couple more days to go! Just one more push and it'll be the weekend. In the meantime, keep your energy levels from flagging with this 'Sustaining' smoothie. Oats are a great source of slow release energy which reduces any desire to snack. Liven up this energy packed smoothie by adding tasty fruit such as bananas, which are a good source of energy, fibre, vitamin C, magnesium, potassium, and are also rich in vitamin B6.
235 ml milk
40g rolled oats
1 banana, broken into chunks
14 frozen strawberries
Friday
Hooray! It's the weekend. Enjoy sipping this 'Cocktail Hour' smoothie while slipping on your glad rags and you'll set yourself up for a great night out. Apples are packed full of vitamin C which help to give the immune system a boost and their fibre will help to fill you up so you won't feel like eating too many late-night munchies.
1 handful berries
1 apple
1 orange
6 ice cubes
Top up with sparkling wine or champagne or sparkling mineral water to get you in the party mood.
Saturday
Running around all day or dancing all night? Either way - our 'Party Popper' smoothie will provide you with a quick energy boost. Bananas are a great source of instant energy as they contain three natural sugars - sucrose, fructose and glucose - combined with fibre. Use as many different types of berry as you can, as each has different benefits. For example, strawberries are high in vitamin C and blueberries are full of antioxidants.
1 apple
2 satsumas
2 bananas
4 handfuls of berries (we suggest a mixture of cranberries, strawberries, raspberries and blueberries)
Splash of apple juice
1 tsp honey (optional)
12 ice cubes
Sunday
At last a day of rest. Sit back, relax and try a Cream Tea Smoothie, our take on the traditional afternoon favourite - less fat, more goodness but every bit as scrummy. Grapes are low in calories and full of fibre so help curb your snack cravings. They are also a good source of potassium, essential for the body's growth, which also helps to increase strength in your muscles.
300g of strawberries, raspberries, stoned cherries or blackberries
A large handful of grapes
300ml low-fat natural yoghurt or Greek yoghurt
For more quick, simple and tasty recipes and hints and tips on what to do to make the most of your fresh fruit and veg why not go to www.eatincolour.com
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