Try these liquid lift recipes from dietician Nichola Whitehead to boost everything from energy to your skin
Smoothies are a great way to start the day, but they’re also good at lots of other times too. Dietician Nichola Whitehead reveals your six super smoothies to help you get through anything.
THE HANGOVER CURE
HOW In a blender, blast 80g honeydew melon (peeled and sliced), 1 cucumber (seeds removed, sliced), 350ml water, 2tbsp xylitol, juice of 1 lime, 1/4tsp salt and a small handful of ice. Serve over more ice.
WHY IT WORKS ‘This has natural sugars to help you get back on your feet, and vitamins and minerals to top up depleted resources,’ says Nichola.
THE IMMUNITY BOOSTER
HOW Whizz up a handful of raspberries, 2 handfuls of strawberries (stalks removed) and 2 carrots (peeled and chopped). Stir before serving.
WHY IT WORKS ‘This is an antioxidant-packed smoothie rich in vitamin C, it’s great for the immune system,’ says Nichola. It tastes a lot better than cough syrup too!
HOW Blitz two large oranges (peeled), zest of 1/2 orange, 1 medium-sized carrot (peeled and sliced), 250-300ml water and 1-2tsp honey (to taste) in a blender.
WHY IT WORKS ‘Being dehydrated can leave you tired, headachy and with a poor complexion,’ says Nichola. ‘With water-packed fruit and veg (two of your five a day), this smoothie is ideal for helping you hydrate.’
THE SKIN SAVIOUR
HOW Put 1-2 kiwi fruits (peeled and sliced), 5 medium strawberries (stalks removed), 1/2 frozen banana (peeled), a small handful of kale and 200ml almond milk through the blender.
WHY IT WORKS ‘Packed with antioxidants, this will feed your skin to help keep it healthy.’
THE POST-WORKOUT ENERGISER
HOW Blend 1 frozen banana (peeled), 1 small handful blueberries, 2 small handfuls spinach, 200ml almond milk and a scoop of protein powder.
WHY IT WORKS ‘The protein will help with muscle recovery after exercise and the banana provides glycogen to help replenish energy levels.’
THE BLOOD-PRESSURE BALANCER
HOW Blitz 3 cooked beetroot balls, 1 1/2 apples (cores removed, sliced), 1 small Conference pear (core removed, sliced), 1 handful of grapes, 1 large romaine lettuce heart and 1/4-1/2 lemon (peeled and sliced).
WHY IT WORKS ‘Beetroot is a great source of nitrate that has been shown to help lower blood pressure,’ says Nichola. Genius.
Nichola is a Specialist Registered Dietician and runs award-winning blog nicsnutrition.com