The green one

A source of iron and micronutrients (makes 1)

Ingredients

Cloudy apple juice (chilled) enough to fill two thirds of the glass in which you will serve the smoothie Spinach leaves a handful, washed Kiwi fruit 1, peeled and chopped (ideally frozen) Cucumber 5cm piece, chopped Ice (optional, but useful if the kiwi is not frozen) 2 cubes

Method as for the power smoothie.

The power smoothie

Good for a post-workout energy boost (makes 1)

Ingredients

Milk (any type) enough to fill half the glass in which you will serve the smoothie Banana 1, small, ripe and chopped (ideally frozen – see above)

Nut butter (smooth peanut or almond work well) 1 tablespoon

Fruit (blueberries, raspberries or strawberries work well) a handful (ideally frozen)

Ice (optional, but useful if the fruit is not frozen) 2 cubes

Greek yogurt (optional) 1 tablespoon

Oats 1 tablespoon

Methods

If using a conventional blender: put everything in the blender, blend slowly at first then turn up the speed until the liquid is smooth. Add more milk if it's too thick.

If using a stick blender: all of the ingredients must be fresh not frozen as the stick blender won't cut through ice or frozen fruit.

Roughly chop the fruit and place in a tall jug with half of the milk. Use the stick blender, lifting it up and down beneath the surface until everything is well mixed and smooth. Then add the nut butter, oats and the rest of the milk and blend again.