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PEAR AND WATERCRESS SMOOTHIE

A delicious, velvety-smooth combination of our British summer fare & nutrient-rich; it’s hard not to be tempted by its emerald-green colour!

Servings

2

Ready in

10 min

Good for

Breakfast

Inroduction

About this Recipe

Watercress is an astonishing leafy green with the highest levels of antioxidants of all brassicas which support essential detox happening in our bodies every day. It’s also a rich source of Vitamin C, another antioxidant which also converts the iron in plants into a from that we can absorb. (plant-iron always has to be altered in this way). Adding pears and peas gives a fabulous texture and sweetness too! Read more about the wonders of British watercress here.

Ingredients

  • 100g Watercress
  • 2 ripe pears, skin on (or 3 canned pear halves without juice)
  • 50 – 60g frozen peas
  • 20g walnuts
  • inch piece of cucumber (skin on)
  • 1 tbsp chopped dates
  • 3 tbsp cold water/ pear juice/ apple juice/ almond milk

 

Makes 2 x 250 ml smoothies!

 

 

Step by Step Instructions

Remember to use the watercress stalks too!

Step 1

Wash the watercress and cut the cucumber into chunks.

Step 2

Blitz all the ingredients together (don’t add the water at this stage) until smooth

Step 3

Adjust the consistency and taste with water/ juice or milk of your choice. NB: Adding juice instead of water will also add sugar! Milk gives a nice creamy flavour; it’s just personal preference. 

Enjoy straight away to benefit from the most nutrients (Vitamin C quickly denatures) and vibrant colour!

 

Variations:

If you choose to use plant milk for a creamier smoothie, be mindful that soy milk, although a great choice in the diet sometimes, greatly reduces iron absorption due to its high levels of natural phytates.  This recipe is a great smoothie for boosting iron levels!

Tinned pears make a great substitution here before our British pears come into season; watercress is in season in the UK from late Spring through to late Summer.

Tips for great smoothies:

Smoothies can be a great way of getting more fruit and veg in the diet and therefore benefiting from more fibre and all the antioxidants too. Using plenty of delicious veg options prevents them being very high in natural sugars from too much fruit. Also, watercress and cucumber are full of water so adding extra liquid at the end only if required, prevents the smoothie from losing it’s velvety texture and makes sure it’s  bursting with flavour!

Nutrition

Key smoothie nutrients: Iron, Vitamin C , Vitamin A (also helps iron absorption), watercress and peas are also a good source of plant protein, plenty of fibre to nurture gut bacteria & high levels of polyphenol antioxidants known to help protect against oxidative stress  happening in our bodies every day. 

Watercress in Sport Performance? Click here

Support British Food Producers! 

The Watercress company in Hampshire supply many of our supermarkets. Their growing methods use no  fertilizers or pesticides & are protective of biodiversity. They look after our bees too!

 

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