Images and recipes from Get Lean Stay Lean by Joanna McMillan (Murdoch Books RRP $35)
My go-to green smoothie
“This is the smoothie I make most often. It’s all plant food and so has a seriously low number
of kilojoules, yet delivers some serious nutrition. It has B group vitamins for energy, folate
for cell protection, vitamin C for immune function and healthy skin, antioxidants galore
for anti-ageing and it even has almost 2 mg of iron. All up it’s a fantastic addition to your
daily Get Lean, Stay Lean menu plan.” p.224
Serves 1 Time 5 minutes DF GF NF V Ve
1/2 celery stalk
1/2 Lebanese (short) cucumber
20 g (3/4 oz) baby English spinach leaves
1 thin slice of lemon
6 mint leaves
Small handful flat-leaf (Italian) parley leaves
80 g (23/4 oz/1/2 cup) fresh or frozen pineapple pieces (see note)
A few ice cubes
Put all the ingredients into a Vitamix or high-speed blender with 250 ml (9 fl oz/1 cup) of water and the ice on top. Blitz for about a minute or until completely smooth.
Note You might not think of a pineapple automatically when we list superfoods, but there’s more to this tropical fruit than you might realise.
A cup of pineapple chunks provides you with over 60 per cent of your RDI for vitamin C. Since we know vitamin C aids in the absorption of plant iron, adding some pineapple to smoothies like I have done here, or to a legume or quinoa salad will boost your uptake of iron from these foods.
I always chop up my pineapple soon after purchase so they are ready to eat immediately. I keep one tub in the fridge for using fresh over the next few days and pop the rest, ready in ice cube-sized chunks, into zip-lock bags in my freezer. These are ideal for then using in your smoothie and frozen dessert recipes.
Oh, the mint sounds like such a nice touch, Carol! Thanks for sharing this one. How refreshing for a summer day!
Love the smoothie idea, but does adding pineapple mean that the sugar content is high?
Peter – the recipe states 10g carbs, 10g sugars which in comparison to others smoothies in this book is quite low – the author state she uses pineapple as high in Vit C and I would add – has useful digestive enzymes and fibre. Total calories for this recipe is 60 (260kj) so that is quite low if that is your breakfast.
Thank you for your reply