BANANA COLADA

Here's a little something to help celebrate the Bank Holiday weekend! It's been a scorcher here in south-west England today and we've spent the day out in the garden - my husband even brought out the barbecue for what I think was only the second time this year. And when you're relaxing in the great outdoors what can be better to cool you down and chill you out than a cool, refreshing cocktail?

This recipe was inspired by a cocktail I enjoyed on my honeymoon in the Caribbean. It's basically just a Piña Colada blended with banana but it must have been good because I can still remember the taste now, 12 years later! Don't you just love food memories like that?

I think the original recipe used coconut cream so I've attempted to slim it down a little by using a combination of reduced-fat coconut milk and coconut water. The great thing about it is that the kids (or any non-drinkers) don't have to feel left out - simply leave out the rum you're left with a delicious non-alcoholic smoothie. I always add the rum last anyway so I can remove a portion for the kids first, if they want some (they're not big smoothie drinkers but they seem to always want a taste of any smoothies I make).

Banana Colada

Serves 2

1 large banana
160g frozen pineapple chunks
200ml reduced-fat coconut milk
200ml coconut water
50ml coconut-flavoured white rum (optional)
desiccated coconut, to decorate

Put the banana and pineapple in a blender with the coconut milk and coconut water and process until smooth. Add the rum, if using, and process briefly. Pour into glasses, sprinkle over the desiccated coconut and serve.


Tips

• I used frozen pineapple in this recipe because I like to use at least one frozen ingredient in a smoothie or cocktail to make it nice and cold. Frozen pineapple is also super convenient as it spares you from having to prepare a fresh pineapple, which can be messy and time-consuming. That said, I've only recently discovered frozen pineapple in the supermarket so if yours doesn't stock it, there's no reason why you couldn't use fresh, or even tinned, pineapple.
• If you're using frozen fruit, please be aware that not all blenders will be able to cope with rock solid ingredients. Ideally, you need to use a blender with a powerful motor that's capable of crushing ice - this has the advantage of giving the finished smoothie a velvety-smooth finish too. Alternatively, allow the frozen ingredients to partially defrost before blending them.

SUPER GREEN SMOOTHIE

Smoothies are a super way to pack lots of nutrients into your diet. I tend to avoid taking in too many calories in drink form (unless we're talking wine) but I've been doing lots of running recently and have been enjoying the occasional smoothie as a post-workout snack.  I also find them to be a good breakfast option on mornings when I don't feel like eating anything too heavy or if I simply fancy a change from cereal.

Green smoothies have been around for some time but, to be honest, I've never really fancied trying them because they seem just too, well, healthy. Despite its vibrant green colour (no getting that past my kids!), I think this version is the perfect introduction to green smoothies as the sweetness of the banana and mango completely masks the taste of the kale, which can otherwise be quite bitter.

My girls aren't big smoothie (green or otherwise) drinkers but my 6-year-old was intrigued enough to try this - she even said "that's nice, Mummy", although she declined to have her own glass. I'm taking that as a partial success!

  

Super Green Smoothie

Serves 1

½ banana, peeled
60 g frozen mango
45 g frozen kale
225-250 ml coconut water

Put the banana, mango and kale in a blender with 225 ml of the coconut water and process until smooth. Check the consistency - it will be fairly thick, so stir in the remaining coconut milk if you prefer a runnier smoothie.

Tips

• I've used frozen mango and kale in this recipe but you can, of course, use fresh - it's just quite nice to include frozen ingredients in a smoothie because they'll make it nice and cold.
• Frozen fruit and vegetables are super-convenient - let's face it, preparing a mango can be a bit of a faff, and with frozen fruit that's all done for you. Using frozen also helps me to prevent wastage because my family is not keen on greens and I'd struggle to get through a whole big bag of kale on my own. With the frozen stuff, I just take out what I need and put the rest back in the freezer for another day.
• That said, if you're using frozen fruit or vegetables in a smoothie, please be aware that not all blenders will be able to cope with rock solid ingredients. The stick blender I've been using for my smoothies is definitely on its way out! Ideally, you need to use a blender with a powerful motor that is advertised as being capable of crushing ice - this has the advantage of giving the finished smoothie a velvety-smooth finish too. Alternatively, allow the frozen ingredients to partially defrost before blending them.

MANGO, BANANA & COCONUT SMOOTHIE BOWL

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My Instagram feed has been inundated with images of gorgeous smoothie bowls recently so I thought it was about time that I got in on the act!

Smoothie bowls have two key components – the smoothie (obvs!) and the toppings. The smoothie needs to be thicker than a regular smoothie and to have a spoonable texture. For a totally dreamy, creamy smoothie, it helps if you use a frozen fruit base – banana is the classic, but other frozen fruits can be used too. As far as the toppings are concerned, let your imagination run riot! From an aesthetic point of view, it's nice to use ingredients in a range of colours but try to choose flavours that complement those of the smoothie. I've used fresh fruit and coconut flakes for my toppings, but nuts, seeds and/or granola (especially for a breakfast smoothie bowl) would make delicious additions and add a tasty crunch.

I'm really pleased with this recipe – it's seriously yummy. I'm definitely going to keep trying different combinations and I'm sure that my kids will be willing guinea pigs when it comes to the tasting!

Mango, banana & coconut smoothie bowl

Serves 1
1 banana, cut into chunks
½ mango, stoned, peeled and chopped
125g coconut-flavoured yogurt (I used Lidl's fat-free Greek-style coconut and vanilla yogurt – fab value at 89p for four 125-g pots)
1 tbsp unsweetened coconut flakes
1 kiwi, peeled and chopped

The day before, place the banana chunks on a baking tray and open-freeze. (They can be transferred to a freezer bag once they are hard.)

Set aside some of the mango for the topping, then put the remainder in a blender (or in the beaker of a stick blender) with the frozen banana and blend until completely smooth. Stir in the yogurt, then spoon the smoothie into a serving bowl.

Top the smoothie with the reserved mango, the coconut flakes and kiwi. Dig in before the smoothie has a chance to melt too much.