Catch up on your fruit and veggie intake – in a smoothie
As a nation, we have trouble eating the recommended servings of fruit and vegetables, especially vegetables, so it’s fortunate that we have a simple, convenient alternative – we can juice or blend them.
Juicing and blending can help make fruit and vegetables more enjoyable and help us meet our daily targets.
In terms of nutrition, the key difference is that juices do not contain fibre and so don’t offer fibre-related health benefits, such as a healthy digestive system and help with weight management, which can be important for people with osteoarthritis. Of course, when juicing a fruit or vegetable you can keep some of the pulp and add it to the juice for fibre.
In general, vegetables contain less sugar than fruits so are less likely to add unwanted kilojoules to our diet. So, a fibre-rich, low kilojoule vegetable smoothie may be a good choice for weight watchers.
Commercially available juices and smoothies can be high in sugar and should be consumed only in small amounts and occasionally.
Making your own juices and smoothies provides lots of scope for creativity. You can choose the fruit and vegetables you like best and combine them as you wish. You can add yoghurt and/or milk to smoothies to make them creamier. Depending on the size of the drink, juices and smoothies can be a snack or a meal. They’re quick to make so great if you’re in a hurry.
This simple recipe for a green smoothie has about 2 serves of vegetables – it’s also tasty and refreshing.