Beating high blood pressure with a banana and apricot smoothie

Milkshakes used to be dense in calories and low in nutrition. Today, fruity smoothies have reinvented how we use the blender. "Shakes" are now fresher and lighter, made with fruit and yogurt or fruit juice and milk, and bursting with nutrients. Here's a healthy smoothie that can have a positive impact on your blood pressure.

Preparation time 10 minutes

Serves 4

• 2 large bananas, thickly sliced
• 1 can (450 g/15 oz) apricot halves and their juice
• 250 ml (1 c) plain low-fat yogurt
• 20 ml (4 tsp) chopped fresh mint
• 15 ml (1 tbsp) honey
• 250 ml (1 c) orange juice
• Sprigs of fresh mint, to garnish

1. Put the bananas, apricots and their juice, yogurt, mint and honey into a food processor or blender and blend to a smooth puree, scraping down the sides of the container once or twice. If you like your smoothies cold, add a few ice cubes to the mix. The blending will take longer as the blades pulverize the ice. Add the orange juice and blend briefly until mixed.

2. Pour the smoothie into tall glasses and decorate with sprigs of mint. Serve immediately.

Strawberry and Banana Smoothie:

• Instead of apricots use 250 grams (8 ounces) strawberries. Reserve 4 strawberries and blend the remainder with the bananas and yogurt (there is no need to add honey or mint). Mix in apple juice in place of the orange juice. Stir in the grated zest and juice of 1 lime. Pour into glasses and decorate each one with a reserved strawberry skewered on a cocktail stick and placed across the top of the glass.

Peach and Cinnamon Smoothie:

• Blend 1 can (450 grams/15 ounces) peaches in natural juice, with 15 millilitres (1 tablespoon) sugar, 1 millilitre (1/4 teaspoon) ground cinnamon, and the bananas and yogurt. Add fat-free milk in place of the orange juice. Sprinkle each glass with a little extra cinnamon.

These drinks are completely additive-free, unlike their commercial versions.

Each serving provides:

Key nutrients: 180 Calories, 15 Calories from Fat, 2 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 5 g Protein, 39 g Carb, 3 g Fibre, 45 mg Sodium

Blood pressure nutrients: 10 mg Vitamin C, 38 mg Magnesium, 623 mg Potassium, 126 mg Calcium