BY FIONA SIMS
JUICE AND SMOOTHIE bars are popping up all over London. These purveyors
of tasty, healthful drinks aren’t going away
anytime soon, as Britons are increasingly
enjoying colourful concoctions blended
from fruits and vegetables. These guilt-free drinks are packed with beetroot, ginger, carrots, kale and other ingredients
that, according to myriad studies, improve
mental and physical wellbeing. Juice and
smoothies can help you get healthy,
whether you want to slim down or bulk up.
The magic really starts with freshly
extracted juice. Some shop-bought juices
and smoothies have been processed in
ways that wipe out much of their nutritional value. Instead, visit a good juice or
smoothie bar, where they make the beverages fresh for you or, even better, make
them yourself at home.
Making your own juices and smoothies
means that you know exactly what goes
into them. You control whether the produce is organic or not. You add your favourite ingredients, and you know they’ve
been thoroughly washed before blending
because you did that too. Down one of these
babies every day and you’ll be well on your
way to achieving that healthy lifestyle goal.
The ;rst step is buying the right juicer
and blender, and ideally both are needed
and often used in tandem. Tip: choose a
juicer with a wide chute so you can add an
apple whole rather than cutting it into
pieces, and choose one that can be cleaned
easily. Another important tip: not all blenders can make smoothies. Look for one that
can crush ice and blend frozen fruits.
So, what to juice? First, choose your
base, such as water, cow’s milk, soya milk,
almond milk or yogurt, depending on your
taste preference and eating plan.
Next, choose what you want to blitz.
Juicing and making smoothies is one of
the easiest ways to add fruit to your diet,
but a little can go a long way; calories from
fruit can add up quickly, so it’s good to add
protein and vegetables to your juices and
Get the goods
Drinking smoothies and juice is a tasty
way to get what you need in your diet
smoothies. Pick fruit with a low glycemic
index, such as apples and pears. A good
ratio to follow is 70 per cent vegetables
and 30 per cent fruit, depending on your
overall health and ;tness goals.
But don’t be fooled into thinking you
are eating all your “;ve a day” in one glass.
A smoothie can only ever count as one portion of your daily five, according to the
National Health Service’s website (
One of my favourite, and simplest,
combinations is two Pink Lady apples and
a wax-free lemon, rind and all, juiced
together to produce the ultimate creamy,
frothy lemonade with a big hit of vitamins
and antioxidants. I learned this little trick
from Jason Vale (
one of his Juice Master books.
Want to build up muscle? Vale suggests juicing a quarter of a small pineapple and two Golden Delicious apples, then
blending the juice with half a ripe avocado
FOR YOUR TABLE
You’ll ;nd plenty of fresh vegetables, fruit,
protein powder and most of the other
ingredients to make world-class smoothies,
as well as a selection of quality blenders
and juicers, at your local Costco.