Drinks and Snacks

Avocado and cucumber lassi

A ‘lassi' is an Indian yoghurt drink - the Indian version of a smoothie, really. It tends to be made with thick creamy yoghurt, but I find that the avocado makes it creamy enough, so I use a mix of low-fat yoghurt and skimmed milk. A fantastic way to drink your veggies, this is a high-energy power drink, yet the addition of the mint and the cucumber makes it taste light and fresh. Avocado is one of those superfoods which is just brimming with goodness - it has plenty of energy-giving calories, but they are the type of calories you want to put in your body; rich in potassium, B vitamins, beta-carotene and monounsaturated fats which can help lower cholesterol and reduce blood pressure. What's more, the yoghurt/milk mix provides good amounts of calcium and protein. Depending on your mood and the time of day, you could give the drink a bit of kick with some spices such as ginger, coriander or cumin.

Beetroot, apple, carrot and watercress iron boost

This juice gives you a real boost of iron, folic acid, essential minerals and anti-oxidants. What is more, the vitamin C in the vegetables and the apple juice help your body to absorb the iron. The watercress adds a lovely spicy, peppery taste and balances really well with the sweetness of the carrot and beetroot. You might find the purple colour of the juice a little unusual, but latest research suggests that purple foods such as beetroot can protect you against heart disease, strokes, cancer and Alzheimer's disease. Give it a go, you'll be pleasantly surprised...

Pear and watercress wake-up juice

This juice is perfect to wake you up first thing in the morning and goes down very well with a date and walnut breakfast muffin. Rich in vitamin C, B1, B6, K, E, beta-carotene, anti-oxidants and essential minerals such as zinc, magnesium, manganese, calcium and potassium, this juice is really a "superdrink". The pear adds a sweetness to the peppery watercress, and also helps your body absorb the iron. It has long been known that watercress is good for you... apparently the Greek general Xenophon gave his soldiers watercress to increase their vigour before going into battle and the Egyptian pharaohs gave their slaves freshly squeezed watercress juice to increase their productivity.

Banana, mango and pineapple power smoothie

The marriage of mango, banana, pineapple and lime is one which really is made in heaven. Not only does it conjure up images of tropical beaches, it also provides a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals. The skimmed milk also adds protein and calcium. I give this drink to my teenage son who finds it difficult to eat before his rugby matches because he gets so nervous -at least I know that this smoothie will give him enough energy for the match.

For peak health and vitality, this smoothie will give you that extra zest for life.

Tomato and chilli zinger

This drink will give you a real boost. It is absolutely packed with vitamins and minerals and the little added spice is perfect if you need to give yourself a kick-start. Tomatoes are absolutely brimming with vitamin C and anti-oxidants and it is now widely accepted that a diet high in tomatoes will help reduce cholesterol levels and the risk of cancer, especially colon and prostate cancer. A delicious, healthy and flavoursome drink; just the thing if you are feeling low or lethargic or if you lost a lot of sweat during a big exercise session...

Strawberry mint vitamin rush

Just the colour of this vivid red juice should wake you up and put a smile on your face! Rich in beta-carotene, folic acid, biotin, vitamin C, minerals and small amounts of B vitamins, this juice not only tastes fantastic but will make you feel alert and ready to take on the world.  With high levels of potassium and anti-oxidants and more vitamin C than citrus fruit by weight, strawberries may even help prevent cancer and heart disease. 

Ginger-melon runners' rescue remedy

Melon has a higher G.I. than most fruit; it has a high water content and it is particularly refreshing. Athletes will often eat melon to recover and rehydrate straight after a long exercise session for this reason. Ginger is known for its anti-inflammatory qualities, so make up this juice in advance and let it work on your tired muscles as soon as you get back from your hot and sweaty workout... or just enjoy it as a delicious and refreshing drink the next time you are thirsty.

Malty fruit bars

These are great energy bars; soft, chewy and full of goodness. They make a superb body fuel for both before and after sport, but are equally good as a healthy afternoon snack. My version includes malt extract, a fantastic high-carb sugar, which really adds to the flavour and the texture. You can get it in health food shops and big supermarkets. If you cannot find it, you could use molasses instead.