Start the day right with a vibrant tropical smoothie
It’s all about the colour, so include as many different varieties of fruit, veg and other plants as you can, to maximise the range of nutrients in your diet
GOOD TO KNOW
Pineapple is unique in that it is our only source of dietary bromelain, a digestive enzyme that helps break down protein foods.
Tropical green smoothie
HANDS-ON TIME 10 MINS TOTAL TIME 10 MINS SERVES 2 (MAKES ABOUT 400ML) V Vn GF DF
Unlike many green smoothies, this doesn’t taste like a liquidised salad – the pineapple adds tropical sweetness to the nutrient-packed greens, while the olive oil provides healthy fats and a creamy texture.
150g ripe fresh prepared pineapple, chopped 60g cucumber, chopped 30g baby spinach leaves 1 tbsp mild extravirgin olive oil juice of ½ lime
1 Put the pineapple in a blender with 100ml water and blitz until smooth. Add the remaining ingredients and blitz again – the amount of lime juice you add will depend on the sweetness of the pineapple.
Start with a squeeze and add more if you like. Add a little more water if you prefer a thinner consistency, then serve immediately. 213cals; 9g fat (1g sat fat); 3g protein; 10g fibre; 56g carbs; 56g total sugars; trace salt
RECIPE: SUE QUINN.
GOOD TO KNOW
A prep-ahead breakfast that packs in lots of plant food – grains, seeds, nut milk and a variety of fruits.
Strawberry and pineapple overnight oats
HANDS-ON TIME 15 MINS TOTAL TIME 20 MINS, PLUS OVERNIGHT SOAKING SERVES 2 VVn GF DF
75g whole rolled oats* 25g cold-milled flaxseed ½-1 tsp ground cinnamon, to taste 200ml almond milk (or milk of your choice) 3 tsp maple or agave syrup 1 eating apple, cored and grated
2 tbsp pumpkin seeds 1 tsp coconut oil 100g strawberries, halved and sliced 2 slices of pineapple (fresh or tinned), chopped zest of ½ lemon, optional 4 tbsp dairy-free coconut yogurt
1 The night before eating, mix the oats, flaxseed and cinnamon together before adding the almond milk, 1 teaspoon of syrup and the grated apple. Stir well to combine, cover and leave in the fridge overnight (or for up to 3 days).
2 Preheat the oven to 200°C, fan 180°C, gas 6. Mix the pumpkin seeds with the coconut oil, a tiny pinch of salt and another teaspoon of syrup. Spread out on a small lined baking tray and bake for 5-7 minutes, tossing halfway, until slightly toasted. Remove from the oven and leave on the paper to cool and crisp up.
3 In the morning, mix the strawberries and pineapple with 1 teaspoon of syrup and the lemon zest, if using. Remove the oats from the fridge and stir in half of the coconut yogurt to loosen the mixture. Divide the oats between two bowls or glasses, top with a spoonful of yogurt and the fruit, then sprinkle over the crispy pumpkin seeds. *Use gluten-free oats if r
