INTERVIEW : Emma Short

Dr Emma Short, aka The Healthy Happy Gut Doctor, discusses her new book of smoothie recipes - all contributed by practising health professionals … 

What was the principal reason for compiling all these smoothie recipes?

This is a good question!  I would say that the main reason is that smoothies are a fantastic, easy and quick way to boost your health and wellbeing, and I wanted lots of simple, delicious recipes to be available in one place for everyone to enjoy. 

How was the process of getting so many doctors on board with the project?

It was great fun, but at times was logistically challenging as we’re from all over the UK (and beyond!) and all work different shift patterns.  It’s been great being part of a community that feel passionately about improving health and wellbeing through simple lifestyle measures. 

What are the main benefits of a smoothie?

There are lots!  Smoothies are simple to prepare but can be a daily boost of vitamins, minerals, fibre, protein, anti-oxidants and so much more.  They can easily become a part of your daily routine.

What kit do you need to buy to start your own smoothie making? 

The only piece of equipment you need is something to blend the smoothie –  there are lots of smoothie makers available on the market. The most popular ones are hand blenders, benchtop blenders and bullet-style smoothie makers. When choosing which is right for you, some important things to consider are:

* Check whether the machine can cope with frozen fruit and ice cubes – hand blenders are often fine for soft fruits but can’t cope as well with hard ingredients. Check the power of the device. 

* The capacity of the machine – how much smoothie do you want to make in one go?

* The size of the machine – how much space do you have in your kitchen? 

* Whether you want a ‘blitz and go’ approach where you take the bullet attachment and use

it as a cup

* How easy it is to clean!

* Cost – many of the cheaper options work just as well as the expensive products. It’s always a good idea to read any reviews before you make a purchase. 

When you start to make your smoothies, the simplest recipe will include a base, for example banana, mango or avocado; a liquid, which is often milk; then whichever additional extras you fancy – fruit, vegetables, nut butters, oats and spices are all tasty choices.

Can give some top tips for smoothie making? 

* Use frozen fruit! It’s great in smoothies, is usually cheaper to buy than fresh fruit and lasts a lot longer. 

* Smoothies are also a fantastic way to use up over-ripe fruit which may otherwise end up in the compost bin, so they can help to reduce food waste. 

* Play around with the liquid you use to see what you enjoy the most! Many of the smoothies use milk as their liquid-base, but you can also try water, coconut water or juice. If you decide to stick with milk, almond milk, oat milk, cashew milk and coconut milk will all give the smoothies subtly different flavours and are good for anyone who follows a dairy-free diet.

* Use smoothies to sneak extra fruit/vegetables into children, without them realising that they’re drinking their daily greens! 

* Experiment with spices. Many herbs and spices are thought to have health benefits – for example turmeric and cinnamon have anti-inflammatory effects and cacao has antioxidant properties. You can get an extra health kick by adding a teaspoon of these into your recipes.

* Be aware of the sugar content of the smoothies. The fruit-based smoothies do contain sugar. If you need to follow a low-sugar diet, it would be best to focus on the vegetable ones. 

Do you have a favourite recipe you to get you started in the morning?

I have two favourites, which I have most mornings!  Avo-Energy and Prune Smoothie Bowl.  

The recipes are…

Avo-Energy 

GOOD FOR:

Breakfast • Gut health and constipation• Post-workout • Children

Avocados have become incredibly popular over recent years … and for good reasons! You’ll find them smashed on toast, sliced in salads and blitzed in pesto. Here, you’ll also find them in your smoothie recipes! Avocadoes are renowned for being a ‘superfood’ – not only are they rich in healthy fats, they also a good source of fibre, vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6 and vitamin E. The added flaxseeds boost the fibre content of this smoothie, so it is great for your bowels as well as for your heart. The mango adds a sweet flavour and enhances the creaminess of this recipe, as well as providing fibre, vitamin A, vitamin C and antioxidants. The colour of this smoothie will certainly brighten your day. My children love it as they’re drinking something which appears to glow! It’s especially good for breakfast, as it keeps you feeling full for several hours. 

INGREDIENTS: One avocado One cup of frozen mango (approximately 100g) One very large handful of raw spinach (approximately a cup full) 1 tablespoon of flaxseed 200ml milk.

Prune Smoothie Bowl

GOOD FOR:

Breakfast • Post-workout • Children • Gut health and constipation • Healthy dessert • Bone health

This is a great recipe to kick start your morning as the oats provide slow-release energy, the prunes help to keep your bowels moving and the yoghurt is a source of protein and calcium. It’s a firm favourite with my children due to its creamy taste and texture. I like to top it with pomegranate seeds, but other delicious toppings are pistachio nuts or a passion fruit coulis. This smoothie is also a fantastic option for a healthy dessert, or after a workout. 

INGREDIENTS: 8 prunes, stone removed Half a cup of oats (approximately 50g) A big dollop of Greek yogurt (approximately a tablespoon) 60ml almond milk to top up

The tip for this smoothie is to put all the ingredients together into a container and keep in the fridge overnight. Blitz in the morning to make a rich, creamy breakfast smoothie. 

Aside from smoothie making, what other small changes would you recommend to someone looking to improve their general health, fitness, and mood?

All of us can make simple and easy changes to improve our health and wellbeing.  Some of the best things to do are to – 

* Move your body in a way you enjoy and try to minimise the time you spend sitting still

* In your diet, aim to include lots of plant-based products, for example fruits, vegetables, nuts, herbs and spices, and try to minimise the amount of highly processed foods you eat 

* Spend time in nature

* Prioritise sleep and rest 

* Spend time with the people you care about

* Do the things that bring you joy or purpose 

* Don’t take on too much

* Laugh and have fun!

 

Smoothie Doctors: Delicious, nutritious recipes for a healthier, happier life by Emma Short is available now to pre-order in hardback. Copies will be released at the end of April. 

Emma is an NHS doctor specialising in pathology, cancer and genetics based at Cardiff University’s School of Medicine. She is a health and fitness writer and runs a popular running club. Each contributor to Smoothie Doctors is a practising health professional, together representing a variety of specialities. ‘The thing we all have in common,’ says Dr Emma, ‘is that we want people to feel healthy and happy!’

** All royalties from sales of Smoothie Doctors will go to the humanitarian health aid charity Médecins Sans Frontières **