Super smoothies: How to make nutritious smoothies

Grapefruit grower

This helps to curb hunger and is also high in vitamin C and betacarotene.

Makes: approximately 250 ml

1 medium carrot
1 handful of spinach
1 handful of kale
1 orange, peeled
1 grapefruit, peeled

Add all the ingredients to the blender with 100 ml filtered water. Whizz until smooth then pour into a plastic sieve set over a jug or bowl. Help the smoothie through with a rubber spatula or wooden spoon.

Green glow

This is full of nutrients that help fight diseases.

Makes: approximately 300 ml

3 broccoli florets
½ fennel bulb
1 apple, cored
¼ cucumber
5 coriander sprigs

Add all the ingredients to the blender with 100 ml filtered water. Whizz until smooth then pour into a plastic sieve set over a jug or bowl. Help the smoothie through with a rubber spatula or wooden spoon.

Fennel spiced nut milk

A great milk to increase your iron intake as well as reduce indigestion.

Makes: approximately 300 ml

30 g almonds
30 g cashews
30 g pistachios
2 Medjool dates, stoned
1 teaspoon fennel seeds
2 cardamom pods
½ teaspoon ground cinnamon

Add the almonds, cashews, pistachios and dates to the blender with 300 ml filtered water. Whizz until smooth then pour into a plastic sieve set over a jug or bowl.

Help the smoothie through with a rubber spatula or wooden spoon. Pour into a saucepan, add the fennel seeds, cardamom pods and cinnamon and warm gently over a low heat for 3–4 minutes. Sieve again, then serve.