Liquid assets

A diet rich in fruit and vegetables provides vitamins, minerals, fibre and phytochemicals (natural plant substances). Some may have anti-cancer, anti-inflammatory or anti-bacterial effects, and most act as anti-oxidants, mopping up free radicals - molecules that can damage healthy cells.

These occur naturally, but are increased by smoking and environmental pollutants. By counteracting them, antioxidants and a balanced diet help maintain the immune system and reduce the risk of heart disease, stroke and some cancers. They may also slow the ageing process.

Berry and lime refresher

Awaken your senses with this richly tingling juice made from a variety of fruit juices - a good way to top up your daily serving of fresh fruit. It's brimming with vitamin C, plus potassium. The berries are bursting with phytochemicals, with their natural antioxidant properties.

Crush 6 ice cubes and divide between two glasses. Place 50g mixed berries, such as strawberries, raspberries and blackberries, in a food processor or blender with the juice of 2 limes, 150ml Waitrose Pure Pineapple Juice and 1 tsp light brown muscovado sugar.

Blend until smooth, then pour over the crushed ice and serve straight away.

Serves 2: 48kcals, 0.1g fat, 0.1 per cent fat, 23mg vitamin C (39 per cent RDA), per serving

Strawberry and rhubarb twist

This lightly spicy juice is rich in vitamin C, and is a good provider of blood pressure-regulating potassium, plus heart and nerve-beneficial folic acid (folate). Strawberries also supply phytochemical ellagic acid, which can protect against cancer.

Place 100g strawberries, 100g canned rhubarb in light syrup (drained), 2 leaves fresh basil, 150ml Waitrose Freshly Squeezed Orange Juice and a pinch of freshly ground black pepper in a blender and whizz for 1-2 minutes until smooth. Serve immediately.

Serves 2: 54kcals, 0.1g fat, trace per cent fat, 74mg vitamin C (123 per cent RDA), per serving - only 62mg vitamin C (104 per cent RDA) if frozen strawberries are used

Mango and passion fruit cream

Succulent mangoes are rich in vitamin C and beta-carotene, the plant form of vitamin A. The body needs a little fat to absorb beta-carotene, hence the rich, creamy coconut milk. Fortified soyilk, which provides protein and bone-building calcium, adds the finishing touch.

Peel 1 medium mango and cut the flesh into cubes, and place in a food processor or blender. Scoop out the flesh from 1 passion fruit and add to the mango with 200ml Waitrose Calcium Enriched Sweetened Soyilk and 75ml Bart Spices Organic Coconut Milk. Blend until smooth, pour into glasses and serve.

Serves 2: 160kcals, 8g fat, 3.9 per cent fat, 30mg vitamin C (50 per cent RDA), 163mg calcium (20 per cent RDA), per serving

Red Alert Cocktail

This spicy juice is packed with vitamin C and lycopene-rich tomatoes. Lycopene is an antioxidant which may help to protect the prostate and heart. If you have a cold, make sure you include the Tabasco - it contains a phytochemical that can help relieve nasal congestion.

Chop 3 ripe medium tomatoes. Pull and discard the strings from 1 stick celery and slice. Place the tomatoes and celery in your blender with 150ml apple juice, the juice of 1 lemon and 1 tsp Worcestershire sauce. Add a few mint and/or coriander leaves plus a little Tabasco sauce to taste (optional). Blend until smooth, then pour into glasses and serve.

Serves 2: 46kcals, 0.4g fat, 0.2 per cent fat, 32mg vitamin C (53 per cent RDA), per serving

Kiwi fruit and apple delight

This tangy juice is brimming with vitamin C and potassium. All the ingredients are rich sources of protective antioxidants - the kiwi fruit also contains chlorophyll, a phytochemical with anti-cancer properties.

Place 1 kiwi fruit, peeled and diced, in a food processor or blender with ½ large banana, peeled and sliced, and 150ml Waitrose Pure Unsweetened Apple Juice. Blend until smooth and serve immediately.

Serves 2: 65kcals, 0.3g fat, 0.2 per cent fat, 30mg vitamin C (50 per cent RDA), per serving

Cook's tip
Drink the juices immediately after making them, to benefit from the maximum vitamin content.

Back to top

This article was first published on Waitrose.com in March 2002