plain jane cooking - recipes for the novice:

smoothies

There are times when none of us feel like cooking, or maybe we are short on time, or maybe you just need a pick me up, a boost to get you through until dinnertime.

As a professional chef there are many times when the above occurs, and when it does there is only one answer - I reach for the blender or liquidiser and I make a smoothie.

But what is a smoothie? Smoothies are "upmarket milkshakes".

They can be made with milk as the base, or yoghurt or for the weight-watchers amongst us fruit juice. Whatever the base, they are:

• healthy (for the most part)
• easy for the body to metabolise
• filling
• cheaper and far more tasty than bought energy drinks
• cheaper than processed diet drinks / supplements
• suitable for the kids

fruit juice based

My personal favourite on a hot day or if I have been on the go in the kitchen is one with a fruit juice base (normally fresh orange juice) it is also a wonderful thirst quencher and "cooler downer".

1. Half fill the blender with fruit juice
2. Add ¼ of ice
3. Fill with whatever fresh fruit is at hand along with a good spoonful of honey (honey being an excellent natural energy food, that along with the fruits give an instant energy kick)
4. Blend and serve

If I don't have any fresh fruits at hand, I omit the ice cubes (or cut them back) and use frozen berries, but any tinned fruit would do just as well.

Of course, if your in the mood, and the kids aren't around try adding a splash of your favourite tipple. I like to either turn it into:

• a frozen fruit daiquiri type drink with a splash of rum and lime juice or
• a frozen fruit margarita type drink with a splash of tequila and lime juice (triple sec if I have it) normally 2 parts tequila, 1 part triple sec and one part lime juice

What goes well with what? It's really all a matter of personal taste. But think jams, think fruit pies, what combinations do you see or use?

Try these combinations to get you started, after which I am sure you will find your own personal favourites.

• any combination of berries
• apple and pear
• apple and plum
• apple and strawberry
• apple and blueberry
• apple and blackberry
• apple and raspberry
• pear and strawberry
• pear and blueberry
• pear and blackberry
• pear and raspberry
• peach and strawberry
• nectarine
• melon and raspberry
• banana and pineapple
• banana and passionfruit
• banana and coconut (with a hint of lime or lemon)

vegetables

Putting some vegetables (cauliflower, carrots etc) into the smoothie is a terrific way to get your 5 plus a day or sneaking them into your kids diet without them realising it.

As long as you don't add too much, even a small head of broccoli can easily be blended in without effecting the taste.

But if you really like your vegetables and like vegetable juices, try blending them with fruit juices. carrot and orange go very well together, beetroot with berries is also another must try.

dairy based

Dairy based smoothies I personally find make me thirsty, so I tend to use them more to kick the day off with rather than when in a hot kitchen.

These I make just like the fruit juice based ones, but I also sneak in some ice cream if I am in a naughty mood.

If I have plain yoghurt at hand (a nice thick Greek style one) I will, depending on my mood normally go for either

• half and half or
• one part yoghurt to 3 parts milk depending

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