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Mixed fruit board

‘An apple a day will keep the doctor away’

A well-known phrase that is often repeated to us through childhood and one that if followed is believed to keep us in good health throughout our lives.

The benefits of consuming a well-balanced diet are well-known, however in reality people often find it hard to consume their recommended five portions of fruit and veg a day. An easy way to consume a large quantity of fruit and veg is by starting the day with a freshly blended juice or smoothie. This method has become very popular among health-focused individuals looking for a quick and convenient way of boosting their nutrition intake. Think quantity and quality mixed together to create a delicious drink.

We caught up with Bay Erol, leisure manager at Audley Ellerslie to find out more about the superpowers of fruit and veg and to get a few tasty recipes.


Beetroots are a good source of manganese, potassium, folate and nitrates, which may help lower blood pressure, improve athletic performance and brain health. Beetroots have an earthy taste are slightly bitter and are perfect to pair with bright, fresh and sweet flavours.

Blueberries are high in Vitamin K and C while also being full of antioxidants. They actually have the highest antioxidant levels of all common fruit and vegetables. They can even regulate your blood pressure, reduce the risk of a heart attack, improve insulin sensitivity and lower blood sugar levels.

Carrots are rich in Vitamin A which aids the immune system, biotin and potassium. They’re also high in carotenoids, which may be linked to a lower risk of eye disease, heart disease and certain types of cancer. Carrots pair perfectly with citrus fruits, ginger and beetroot due to their slightly sweet taste.

Oranges are a good source for several vitamins but especially for Vitamin C, minerals and antioxidants which may help to lower risk of heart disease. Oranges are also believed to help prevent kidney stones because of their citric acid and citrates content.

Spinach is rich in antioxidants that may help to reduce the risk of chronic disease, as it can help to reduce risk factors such as high blood pressure. Spinach is also rich in nitrates, which can help to promote good heart health.

Smoothie recipes

To make these delicious recipes you will simply need to place all of the ingredients into a blender and blend until you get your desired consistency.

Bay’s Morning Energy Booster

This smoothie has a strong flavour and is packed full of goodness. I’ve added a beetroot for enhanced bodily function benefits, antioxidants and folate. The apple’s sweetness, Vitamin C and polyphenols make this drink a perfect morning energy booster. Carrots provide Vitamins A, K and beta carotene while anti-inflammatory benefits are provided from the ginger. Try adding a little water to the recipe if you would prefer to create a less concentrated drink.

  • One medium beetroot
  • One large red apple
  • Three carrots
  • One tbsp size piece of ginger

Bay’s Antioxidant Punch

I’ve added strawberries and blueberries to this drink as they are both high in antioxidants like anthocyanins, ellagic acid and resveratrol, which can help to protect your cells from free radical damage. Beetroots are also included due to their varied health benefits but in particular for their heart health and exercise benefits.

  • One medium beetroot
  • 100g strawberries
  • 100g blueberries
  • 120ml of water

Top tips

If regular purple beetroots are too strong a flavour for your taste, try golden beetroots which are sweeter and have a milder taste.

Feel free to play around with the ingredients to discover a taste you prefer.

Find more delicious recipes and health and wellbeing tips on Audley Stories.