Fruit Punch: Five Smoothies

A smoothie is a great way to start the day, and with a little imagination you can give yours a real kick.

Have a little patience with the preparation: a study from Penn State University in the US found that people whose smoothies were blended for five minutes ate 12 per cent less food afterwards and felt fuller than those whose smoothies were minimally blended.

Cherry Bomb

Blend 120g cup frozen cherries; 1 kiwi fruit, peeled and quartered; 60ml orange juice; 120ml coconut water; 3/4 tsp agave nectar; and 3 ice cubes

Nutrition info: 159cal, <1g fat (<1g sat), 38g carbs, 129mg sodium, 5g fibre, 3g protein

For a bigger boost: Add a scoop of vanilla protein powder for an additional 15-25g of protein

Awesome Almond

Blend 1 small frozen banana, sliced; 120g kale, lightly packed, stems removed; 180ml cup almond milk; 3/4 tbsp almond butter; and 1/8 tsp each cinnamon, nutmeg and ground ginger

Nutrition info: 233cal, 8g fat (<1 g sat), 37g carbs, 134mg sodium, 6g fibre, 6g protein

For a bigger boost:
Add 120ml iced coffee for an extra dose of antioxidants

Apple Mojito Light

Blend 60ml unsweetened apple juice; 1 medium peach, peeled, pitted, and quartered; 1/4 medium cucumber, peeled, seeded and quartered; 80ml sparkling water; 3/4 tsp fresh lime juice; 3 leaves fresh mint; 3/4 tsp agave nectar; and 6 ice cubes

Nutrition info: 107cal, <1g fat (<1g sat), 27g carbs, 3mg sodium, 3g fibre, 2g protein

For a bigger boost: Add 30ml light rum (about 65 calories) and have it at happy hour

Island Refresher

Blend 100g pineapple, cubed; 75g frozen mango; 180ml vanilla soy milk; and 3 tbsp low-fat cottage cheese. Garnish with 1/4 tsp unsweetened coconut flakes

Nutrition info: 221cal, 2g fat (1g sat), 38g carbs, 244mg sodium, 4g fibre, 11g protein

For a bigger boost:
Add 1 tbsp ground flaxseed for an extra 2g of fibre

Rise and Shine

Blend 1/4 avocado, peeled, pitted, and cubed; 2 tbsp cooked sweet potato; 1 small frozen banana, sliced; 180ml skim milk; and 1/2 tsp honey

Nutrition info: 291cal, 8g fat (1g sat), 50g carbs, 135mg sodium, 7g fibre, 9g protein

For a bigger boost: Blend in 30g raw or cooked oats for a thicker texture and more energy-fuelling carbs