super smoothies

Fuel your day, workout or expedition with a nutrient-packed and energy-boosting smoothie.

Smoothies are an easy way to get a nutrient fix and an energy boost in one delicious drink. They're also a way of consuming foods you don't usually enjoy: you may not be a fan of steamed spinach or porridge oats but they taste totally different when blended into a smoothie.

Health enhancing

Banana-based smoothies are great for providing sustenance. Their sweetness and smoothness when blended provides the perfect pairing with ingredients such as oats (slow-release carbs), nut butters (for protein and to lower the glycemic index for slower energy release) and fruit (for micronutrients).

Base liquid

The base liquid which holds the smoothie ingredients together can be dairy milk, nut or oat milk, or fruit juice. The latter works better in fruit and veggie-based smoothies such as 'the green one'

(opposite), but be aware that fruit juice is high in sugar so should be consumed in moderation.

Personalise it

You can tweak smoothie recipes to meet your needs and create a delicious blend of your favourite flavours. Those looking to build muscle might add a scoop of greek yogurt. Others might incorporate a spoonful of raw cacao powder (a pure form of chocolate) for its antioxidant benefits. To add sweetness use maple syrup as it blends easily.

Crucial kit

You don't need an expensive blender to make smoothies – a simple stick blender and jug will do the trick. However, if you want to add ice or use frozen fruit – which does improve the smoothie texture –you'll need to use a conventional blender that has a strong enough motor to be able to crush ice.

Frozen fruit

Frozen strawberries, raspberries, pineapple and mango are widely available in supermarkets and will chill your smoothie without watering it down.

Another way to create a chilled smoothie is to use frozen banana. If you have bananas in your fruit bowl that are beginning to get overripe, peel and chop them and store them in a plastic tub in your freezer. Blueberries are also easily frozen at home.

If using a stick blender, ingredients will need to be fresh not frozen. Ensuring the ingredients are chilled, however, will make the smoothie more refreshing.