I'm a bit obsessed with smoothies. In the warmer months they are my ideal breakfast. They're light and cool, and with the right ingredients they're substantial enough to give me the energy I need for the morning ahead. Smoothies are a great option if you're someone who doesn't always feel like eating breakfast. They're a really quick and easy way of packing lots of nutrients into your diet. But a smoothie's not just for breakfast! They can also replace lost nutrients after a workout, or fill you up any other time of the day.

It's all in the balance

The trick with smoothies is to balance the sweetness of any fruit you add with other ingredients that make it more filling and give a sustained release of energy. This is where smoothies have the edge on juices. Because the whole fruit and vegetable is blended, smoothies include fibre, and fibre slows down digestion keeping you fuller for longer. With juicing the fibre is removed, so although fruit and vegetable juices can give a big hit of vitamins and minerals, their sugar content is un-buffered.

So, with that in mind and to mark the end of summer, I proudly present to you the fig and avocado green smoothie.

The addition of avocado in a smoothie may seem a little unusual, but it adds protein and essential fatty acids as well as a creamy, silky texture which I love. Along with the spinach, it also counteracts the sweetness of the banana and figs.

Achey or stressed? Eat a fig

Fresh figs contain fibre, good levels of vitamin B6 and the minerals Magnesium, Calcium and Potassium, which are important for maintaining bone strength and muscle function. Magnesium in particular is a nutrient that the average western diet lacks, but that we all need more of to counteract the effects of our busy lives. Its role in muscle function also relates to the nervous system and the body's ability to relax and de-stress.

Drink your greens

I've previously raved about how avocado helps us absorb nutrients from other foods here. Because it's a low-sugar, high fibre food it also helps to regulate blood sugar and has anti-inflammatory properties.

Spinach deserves a mention for it's antioxidant and immune-boosting Vitamin C content. Spinach is a good source of folate (especially important for pre-conception and pregnancy), Vitamin K for bone health, and carotenoids, which our body converts to Vitamin A. Chlorophyll in spinach gives this smoothie its bright green colour, and also helps to cleanse the blood.

See what I mean about packing in the nutrients?

Pollen power

Bee pollen is flower pollen that is collected from the legs of worker bees. I sprinkle it on smoothies to add an intense flowery flavour alongside energy-boosting vitamins, minerals and amino acids. If you're new to bee pollen, build up your intake slowly to get used to its taste and effects. Try starting with half a teaspoon and work upwards towards a teaspoon or two over time.

If you're interested in finding out more, Sarah Britton at My New Roots wrote a great post on the wonders of bee pollen that first got me hooked.

Note: if you have a severe pollen allergy, bee pollen may cause a reaction. I'd recommend researching the risks more fully before trying it.

Fig & avocado green smoothie

Makes 2 large smoothies

Ingredients

2 ripe figs
1 banana
1/2 a ripe avocado
1 cup washed spinach leaves
1 cup almond milk
1 cup water
1-2 teaspoons of bee pollen for sprinkling

Add all ingredients (except bee pollen) to a blender and blend until completely smooth. Pour into glasses and sprinkle over the bee pollen.

This vegan salad is rich in nutrients, including protein, good fats, iron and antioxidants. The combination of earthy sweetness from the beets, juiciness from the radishes and the bitter crunch of endive make it delicious too.

It's also a looker, with vibrant hues of pink and green. Brightly coloured fruit and veg, as well as looking good, reveals information about nutrient content. For example, reds, pinks and purples like those in this salad, point to certain natural phytochemicals with anti-oxidant, anti-inflammatory and cancer preventive properties.

This salad was inspired by a recipe from the brilliant Green Kitchen Stories, but I made a few tweaks to the ingredients and colour scheme.

Pretty pinks

Beets are the showstopper in this salad, with their hot pink and white stripes. As well as being a source of iron, the high fibre content of beets supports healthy digestion. Radishes have cancer preventive, anti-inflammatory and anti-oxidant properties, while chicory (AKA endive) is a bitter leaf that stimulates digestion, helping to break down food in the stomach. All three of these rosey veggies also work to stimulate the liver and support detoxification.

Luscious greens

Avocado contains oleic acid, a mono-unsaturated fat, which helps us absorb anti-oxidants from other foods. The bright green broad beans add protein and are a source of fibre, essential for healthy digestion.

And amazing… beige

Although it's the least exciting colour in this salad, the quinoa does more than add bulk, crunch and a nutty flavour. Quinoa is different to other grains because its seeds are much more nutrient dense. A complete protein, it contains all the essential amino acids our bodies need to function. It's also high in anti-oxidants and anti-inflammatory nutrients.

Technicolour super salad

Serves 2-3

Ingredients

For the salad
1 cup quinoa - soaked for at least 30 minutes and rinsed well.
250g broad beans (removed from pods)
1 candy beetroot
150g radishes
1 head of red chicory
2 spring onions
1 avocado

For the dressing
Juice of half a lemon
2 tsp apple cider vinegar
4 tbsp extra virgin olive oil
Pinch of salt and pepper to taste

Preheat the oven to 175 degrees.

Cook the quinoa in 1.5 cups boiling water with a pinch of salt. Bring to boil then simmer until all water absorbed, which should take around 15 minutes. Leave to cool.

Wash the radishes and place on a baking tray in the oven with a teaspoon of coconut oil and a pinch of salt. Roast for 15 minutes.

Blanch the broad beans in boiling water for 2 minutes. Rinse in cold water, drain and pop the beans out of their skins.

Peel, then mandolin or very thinly slice the beetroot. Remove the outside leaves of the chicory and cut the bulb in half lengthways and again into quarters. Separate the leaves from the bulb and wash well. Finely chop the spring onion and slice the avocado into small wedges.

Assemble ingredients in a large bowl, add the combined dressing ingredients, mix well and serve. Leftovers will keep in the fridge for up to 2 days.