Get into summer gear with these cleansing recipes that will nourish your body and soul.

• Green Magic – a cucumber, apple and spinach smoothie
• Jasmine Kick – a zesty topping for yoghurt or muesli
• Clean Green Soup – a creamy soup of avo, fennel and celery
• Moroccan Spiced Vegetables – exotically flavoured and detoxifying vegetables

Green Magic

Makes 1 serving

• 10cm cucumber
• 2 green apples
• 2 celery stalks
• 100g spinach leaves
• a squeeze of lemon juice

Put all ingredients through your juicer and drink straight away for a cleansing start to the day.

Nutritional info (per serving) 882kj; 5g protein; 52g carbohydrate; 1g total fibre; 0.3g total fat; 0g saturated fat; 0.2g monounsaturated fat; 0.1g polyunsaturated fat; 0mg cholesterol; 186mg sodium

One serving of Green Magic will give you 3 ¹/₂ portions of your recommended 5-a-day servings of fruit and veg.

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Jasmine Kick

Make up a batch of this zesty topping and keep in the fridge. Pour over fruit, yoghurt or muesli for a delicious natural sweetener. Use seasonal fruit, preferably organic. Serves 6

• 1Tbs jasmine tea leaves
• 1 cup boiling water
• 1 large red chilli, seeds removed and thinly sliced into long strips
• 1 cup apple juice
• 2 tsp honey
• 1 lime, zest and juice of 1 papaya, peeled, seeded and sliced
• 2 oranges, peeled and segmented
• 1 small pineapple, peeled and cut into thin wedges

Place tea leaves in pot and pour in boiling water. Allow to steep for 5 minutes, then strain into a small pan with the chilli and apple juice. Bring to the boil and simmer until reduced by half. Remove from heat and add lime zest and juice, and honey. Arrange fruit in a shallow bowl. Pour over tea mixture and allow to cool. Serve with mint leaves and lime wedges.

Nutritional info (per serving) 487kj; 1g protein; 30g carbohydrate; 3g total fibre; 0.3g total fat; 0. 1g saturated fat; 0.1g monounsaturated fat; 0.1g polyunsaturated fat; 0mg cholesterol; 6mg sodium

Oranges are an excellent source of folate, vitamin C and potassium. They are also rich in a type of soluble fibre, called pectin, which is thought to lower blood cholesterol levels.

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Clean Green Soup

The avo gives this fresh, clear soup a creamy texture we’re willing to bet you can’t resist. Serves 4.

• ¹/₂ cup flaked almonds, toasted
• 1 cucumber, peeled
• 1 bulb fennel, trimmed, reserving 10 sprigs from the fronds
• 2 stalks celery, chopped
• 1 large avocado, peeled and stoned
• removed juice of 1 lemon
• 1 handful fresh coriander
• 1 cup filtered water
• 1 cup apple juice
• herbal salt and freshly ground black pepper to taste
• mint leaves for garnish

Coarsely chop 3/4 cucumber and the fennel. Place in blender with the avocado and the rest of ingredients, except the mint. Blend until smooth, adding more water if necessary to make a thick creamy soup. Serve ladled into soup bowls and garnish with diced leftover cucumber and mint leaves.

Nutritional info (per serving) 970kj; 6g protein; 19g carbohydrate; 6g total fibre; 16g total fat; 2g saturated fat; 11g monounsaturated fat; 3g polyunsaturated fat; 0mg cholesterol; 35mg sodium

Celery is low in kilojoules and it’s a great source of potassium. A compound in celery is thought to act not only as a sedative but also to lower blood pressure.

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Moroccan Spiced Vegetables

The spices in this dish will add exotic flavour to your vegetables, as well as providing important healing and detoxing properties of their own. Serves 4

• 200g cauliflower, divided into florets
• 120g green beans, sliced in half
• 120g asparagus, trimmed
• 200g baby sweet potato, skin on, cut into chunks
• 120g Brussels sprouts, halved
• 2 Tbs extra virgin olive oil or cold pressed nut oil
• 1 tsp sweet paprika
• ¹/₂ tsp ground cumin
• ¹/₂ tsp ground coriander
• small handful mint leaves
• ¹/₃ cup dry, toasted flaked almonds

Steam vegetables until just tender. Set aside to cool. Heat oil in a frying pan. Add spice, and fry for 30 seconds. Add vegetables and stir to coat with spice mixture. Remove from heat, fold in chopped mint leaves and garnish with almonds.

Nutritional info (per serving) 863kj; 7g protein; 21g carbohydrate; 7g total fibre; 13g total fat; 2g saturated fat; 9g monounsaturated fat; 2g polyunsaturated fat; 0mg cholesterol; 56mg sodium.

Sweet potato is an excellent source of vitamin A and beta carotene It is also rich in vitamin C, even when it is cooked.

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Text and recipes by Juleta Hirner. Taken from the October 2009 edition of Longevity.

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