Straight juicing is a fast option but can take most of the fibre goodness out of the fruit and vegetables, leaving just a sugary drink. Proceed with caution and limit the total amount of fruit juice or smoothie you have to one small glass (150ml) a day. If you do make a smoothie, add some fibre and a boost of nutrients in the ingredients you choose, to contribute to your daily dose of greens.
PREPARATION TIME 5 MINUTES
½ small banana, peeled and cut into chunks
1 small pear, chopped (skin on)
20g kale leaves, chopped and tough stems removed
1 tbsp lemon juice
1 heaped tsp peeled and grated fresh ginger (optional)
ice cubes, to serve (optional)
1. Place all the ingredients in a food processor or blender. Pulse a few times then purée until almost smooth, scraping down the sides as necessary. It will be nice and thick but add more water until it is the right consistency for you.
COOK’S TIP I’m singing the praises of the freezer here – keep washed and chopped kale frozen so it is ready to use.
ENERGY 80kcals PROTEIN 1.7g FAT 0.5g SATURATED FAT 0.1g CARBOHYDRATE 18g TOTAL SUGARS 17g SALT 0g SODIUM 13mg FIBRE 3.5g
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