Smoothies are a great way to increase your vegetable and fruit intake when you don’t get around to munching your way through the recommended nine to 13 daily servings. Whole vegetables and fruits remain the best choice because they contain healthy fiber and fill us up more sustainably than juices; however, one freshly pressed juice a day – preferably containing at least some vegetables – can significantly boot your intake of protective plant compounds.
Both recipes make two servings each.
- 1 cup freshly pressed organic apple juice
- 1 ripe avocado, peeled and stoned
- ½ organic cucumber with peel left on
- 1 cup each of arugula and lamb’s lettuce (or a combination of other greens such as watercress, spinach, kale or Swiss chard)
- ½ plain yogurt (ewes’, goats’, cows’ milk or soy)
- 1 tbsp fresh mint leaves
- 1 tbsp fresh parsley leaves
Combine all the ingredients in a powerful blender and liquidize for 2-3 minutes into a smoothie. Serve, decorated with a slice of cucumber or lemon stuck onto the rim of the glass and dusted with a pinch of paprika powder or milk red pepper flakes.
Watch me prepare the Green Smoothie on this YouTube video:
(Recipe from: Zest for Life, The Mediterranean Anti-Cancer Diet)
- 1½-2 cups raspberries and/or blueberries (fresh or frozen); set a few fruits aside for garnish
- 1 medium banana (not too ripe)
- 1 tbsp almond butter
- 2/3 cup almond or hazelnut milk
- 1 tbsp slivered or chopped almonds (toasted in a dry pan until golden)
- 4 mint leaves for garnish
Combine all the ingredients in a powerful blender and liquidize for 2-3 minutes into a smooth shake. Pour into glasses, top with reserved fruits and sprinkle with slivered, toasted almonds and mint leaves.
Watch me prepare the “Berry Booster” Smoothie on this YouTube video: