Drink your greens – a creative healthy option • Foodie Explorers

We have all been told at some stage in our lives to ‘eat your greens’ – from over-cooked, soggy, green vegetables with absolutely no flavour or texture to sad, lacklustre accompaniments served with main meals. Why not get creative with your smoothie maker or juicer and create delicious ways to drink your way to a healthier lifestyle.

How much thought do we give to the nutritional content of our food? Often we take the simple option, just concentrating on convenience foods and how easy they are to prepare. Consider slowing down your thoughts and create a visual chopping board. Take the time to select your vegetables and ingredients to juice or smooth. Green vegetables are renowned for their healthy nutrients and antioxidants – and raw veggies in smoothies and juices really boost your immune system.

Let’s assemble our green veggies to start, which are a great base for many smoothies and are all packed with nutrients. Kale provides vitamin A for healthy eyes and calcium for strong bones; Spinach with the antioxidants Vitamin A and C, and of course iron for healthy blood cells; Celery with more antioxidants Vitamins A and C for a healthy heart; Avocado with high concentrations of folate and vitamin K for healthy blood clotting; Cucumber has lots of potassium which is essential for good digestion and a healthy heart; and Parsley, with antioxidants A and C, and Vitamin K for healthy bones and blood clotting.

Kale and Broccoli Smoothie

Makes approximately 2 medium size glasses

100 g kale
100 g broccoli
1 medium stick celery
1 tsp dried parsley (or tablespoon fresh chopped parsley)
1 medium-sized apple
100 ml orange juice
1tsp honey
2 tsp soy sauce
Sea Salt
Freshly-ground Black Pepper

• Wash all vegetables. Remove stalks from broccoli and kale.
• Chop celery stick into small slices.
• Peel and chop the apple into small slices
• Place all ingredients into juicer and pulse until smooth.
• Check seasoning and serve immediately.

Spinach Celery and Cucumber Smoothie
Makes approximately 2 medium glasses

25g spinach
2 sticks celery
100 g cucumber
100g tomato juice
4 small vine tomatoes
Sea Salt
Freshly-ground black Pepper

• Wash spinach and celery. Remove stalks from spinach.
• Chop celery into fine slices
• Wash tomatoes and chop finely.
• Add all ingredients to blender and pulse until smooth.
• Check seasoning and serve immediately.

Avocado and Banana Smoothie
Makes approximately 2 small glasses or one medium glass

1 small ripe avocado
1 medium-sized banana
200 ml orange juice
100 ml oat milk

• Peel and chop avocado. Peel and chop the banana
• Add all ingredients to blender and pulse.
• Serve immediately

Cook’s Notes
All of the above recipes are just examples of how to use green vegetables but it is fun to make up your own. Cabbage, green pepper, watercress and lettuce to name but a few of the myriad of choices.

Juices and smoothies are not just for adults. Encourage your children to become involved, with the added advantage that it’s a much easier and simpler way to encourage children to eat their green vegetables and boost their daily nutrients for a healthy growing body.