This is the smoothie I make most often. It’s all plant food, and so has a seriously low number of kilojoules (calories), yet delivers some serious nutrition. It has B group vitamins for energy, folate for cell protection, vitamin C for immune function and healthy skin, antioxidants galore for anti-aging and it even has almost 2 mg of iron. All-in-all, it’s a fantastic addition to your daily Get Lean, Stay Lean menu plan.
1/2 celery stalk
1/2 Lebanese (short) cucumber
20 g (3/4 oz) baby English spinach leaves
1 thin slice of lemon
6 mint leaves
Small handfuls flat-leaf (Italian) parsley leaves
80 g (2 3/4 oz/ 1/2 cup) fresh or frozen pineapple pieces (see note)
+A few ice cubes
Put all the ingredients into a high-speed blender with 250 ml (9 fl oz/ 1 cup) of water and the ice on top. Blitz for about a minute or until completely smooth.
Note: You might not think of a pineapple automatically when we list superfoods, but there’s more to this tropical fruit than you might realize.
A cup of pineapple chunks provides you with over 60 percent of your RDI for vitamin C. Since we know vitamin C aids in the absorption of plant iron, adding some pineapple to smoothies like I have done here, or to a legume or quinoa salad, will boost your uptake of iron from these foods.
I always chop up my pineapple soon after purchase so they are ready to eat immediately. I keep one tub in the fridge for using fresh over the next few days and pop the rest, ready in ice-cube-sized chunks, into ziplock bags in my freezer. These are ideal for then using in your smoothie and frozen dessert recipes.
Images and recipes from Get Lean Stay Lean by Joanna McMillan (Murdoch Books) RRP $35