Blitz This

Blitz Juices and smoothies sit under a slight health halo, but they can have hidden traps that threaten your waistline. WH shows you how to avoid them and max the nutrition in your blends

- Alex Davies

Blenders and juicers have Connie Ferguson-level cred in t he wellness world: wholesome, fun and serious BFF material. And those drinks you’re blitzin’ pack major potential. As sports dietician Jessica Spendlove says, “when done right, smoothies and juices can be nutrient-rich ways to meet your requirements.” But watch your step for easy-to-fall-into traps, adds Spendlove. “Smoothies in particular can contain ice-cream and additional sugars, like honey and syrups. Choose options with ingredient lists, so you can make an informed decision.” Got it? Great. Whether you’re buying or DIY-ing, it’s time to get more from that blender. Mrs F would be uber proud.

RAISE YOUR JUICE BAR

A Refresh On Fibre

Captain Obvious here: liquid fruit and veg isn't ever gonna beat eating whole produce, but you can even the score a tad. “Juices have some or all of the fibre removed – depending on the juicing method – along with vitamins and antioxidants found in the skin and outer layers of the fruit,” explains dietician Rebecca Gawthorne. “This loss means the juice is much easier to drink, a lot less filling and easy to overconsume.” Your moves: juice produce with the skin on where you can and salvage any pulp to put back into the final product.

Think Outside The Veg Box

Dietician Kara Landau suggest adding the vegetable jicama (also known as yam bean, it can be substituted with cucumber and celery here) to your juice: “It’s a rich source of fibre and not very dense in kilojoules.” Your aim? To fill threequarters of the drink with veggies. “Use some darker-coloured ones to pack in as dense a source of vitamins, minerals, antioxidants and polyphenols as possible, says Landau. Plus, spices, such as ginger and turmeric, add kick.

Chew The Fat