AVOCADO SMOOTHIES – Es Apokat

• 4 ripe avocados (10 oz/300 g each)
• 1/4 cup (60 ml) sweetened condensed milk, cream or evaporated milk
• 1 tablespoon freshly squeezed lime or lemon juice
• 3 cups ice cubes
• Cocoa powder or chocolate syrup (optional)
• 1 portion Palm Sugar Syrup

1. Peel and pit the avocados, then cut the flesh into cubes and set aside.
2. Make the Palm Sugar Syrup by following the recipe.
3. Place all the ingredients, except the cocoa powder or chocolate syrup, in a blender and puree until smooth. Serve chilled with a sprinkling of powdered cocoa or a drizzling of chocolate syrup on top if desired.

Serves: 4
Preparation time: 10 mins
Cooking time: 15 mins

MIXED SHAVED ICE DESSERT – Es Campur

• 1 portion Palm Sugar Syrup
• 8 tablespoons agar-agar jelly cubes or flavoured gelatin cubes
• 8 tablespoons diced fermented tapioca (tape), (optional)
• 8 tablespoons diced kolang kaling palm fruits
• 2 cups (about 250 g) diced fruit (papaya, avocado and pineapple)
• 1 young coconut, flesh removed with a spoon, 1 cup (250 ml) of the coconut juice reserved (optional)
• 1/2 cup (125 ml) sweetened condensed milk, cream or evaporated milk
• Crushed ice

1. Prepare the Palm Sugar Syrup by following the recipe.
2. Drain the jelly cubes, fermented tapioca (if using) and kolang kaling. Cut the coconut flesh into bite-sized pieces.
3. Place the diced fruits with all the other ingredients, except the crushed ice, in a mixing bowl and mix well. To serve, ladle the mixture into individual glasses and top with some crushed ice.

Note: Agar-agar jelly cubes, flavoured gelatin cubes, fermented tapioca, kolang kaling and coconut water are available in some Asian specialty stores. Look for bottles of young coconut flesh in Filipino stores under the name buko. This is also sold with the juice in cans.

Serves: 6 to 8
Preparation time: 25 mins
Cooking time: 15 mins

FRUIT IN COCONUT MILK – Es Kolak

• 1 portion Palm Sugar Syrup
• 1 sweet potato
• 1 large banana, peeled and sliced
• 5 pieces ripe jackfruit, pitted and sliced
• 4 cups (1 liter) thick coconut milk
• Pinch of salt
• Crushed ice

1. Prepare the Palm Sugar Syrup by following the recipe.
2. Clean the sweet potato, then boil in a saucepan of water over medium heat until tender and cooked, 15 to 20 minutes. Remove and set aside to cool. Peel and dice the sweet potato. Alternatively, steam the sweet potato in a steamer for 15 minutes or microwave for 4 to 6 minutes to high.
3. Place all the ingredients in a mixing bowl and mix well. To serve, spoon into individual serving bowls and top with some crushed ice.

Serves: 6 to 8
Preparation time: 15 mins
Cooking time: 40 mins

Makes approx. 175 ml./6 fl. oz.

2 medium carrots

8 medium tomatoes

1 garlic clove

1 small red chilli

Wash and scrub the carrots, using a vegetable peeler, and shave off some thin ribbons of carrot for a garnish. Roughly chop the remainder. Wash the tomatoes, remove the stalks, reserve a slice, and roughly chop the rest. Peel the garlic, then wash and deseed the chilli. Juice all the vegetables together and serve over crushed ice, garnished with carrot ribbons and sliced tomato.

332.9k calories protein 13.08g carbohydrate 75.47g fat 3.837g dietary fibre 17.43g vit. A 4776 RE folate 202.6ug vit. C 566.3mg potassium 3172mg calcium 120.4mg

kathryn hawkins

Makes approx. 300 ml./ 1/2 pint

1 bulb fennel

2 large oranges

Small bunch basil leaves

Wash and trim the fennel, reserving the fronds. Roughly chop. Peel the skin from the oranges, leaving some white pith behind. Save some of the peel of garnish. Roughly chop, discarding pips if preferred. Wash the basil and add into juicer. Juice the ingredients and serve garnished with fennel fronds and orange skin.

150.9k calories protein 3.600g carbohydrate 37.25g fat 0.503g dietary fibre 6.280g vit. A 75.95 RE folate 104.5ug vit. C 150.3mg potassium 845.6mg calcium 151.3mg

kathryn hawkins

Makes approx. 300 ml./ 1/1 pint

12 medium tomatoes

2 sticks celery

Small bunch of fresh basil

Small bunch of fresh coriander

Small bunch of fresh chives

1 cherry tomato for decoration

Wash the tomatoes and remove the stalks. Wash and trim the celery. Juice together well. Wash all the herbs, finely chop, and mix into the juice. Pour into a glass and decorate.

331.9k calories protein 13.89g carbohydrate 72.43g fat 5.162g dietary fibre 17.81g vit. A 1005 RE folate 248.4ug vit. C 293.9mg potassium 3668mg calcium 131.4mg

kathryn hawkins

Makes approx. 225 ml./8 fl. oz.

6 lettuce leaves

1/2 cucumber

100g./4 oz. radishes

1 stick celery with leaves

3 spring onions

2 medium tomatoes

Wash all the ingredients. Trim the spring onions (reserving one for decoration) and celery. Remove the stalks from the tomatoes. Roughly chop all the ingredients, reserving a slice each of cucumber and radish, and blend or juice. Pour into a glass, and serve with a spring onion stirrer, a slice of cucumber, and radish.

144.7k calories protein 6.321g carbohydrate 30.96g fat 2.032g dietary fibre 9.610g vit. A 230.1 RE folate 181.7ug vit. C 93.86mg potassium 1462mg calcium 113mg

kathryn hawkins

Makes approx. 300ml./ 1/2 pint

3 medium carrots

1 medium orange

1 apple

Scrub the carrots well and remove tops. Wash and reserve a few for garnish, and chop roughly. Juice. Cut one slice from the orange and then peel. Remove pips if preferred. Juice. Wash the apple, peel if necessary, core and the juice. Mix all the juices together. Serve decorated with the reserved carrot tops and orange slice.

227.6k calories protein 3.648g carbohydrate 56.30g fat 0.965g dietary fibre 12.05g vit. A 6107 RE folate 70.51ug vit. C 94.92mg potassium 1081mg calcium 115.7mg

kathryn hawkins

Makes approx. 325 ml./12 fl. oz.

175g./6 oz. cherries

1 peach

1 pear

Wash and halve the plums and apricots, and discard the stones. Pull out the stalk from the pear, peel and core. Blend all the fruits together. Pour into a glass and decorate.
245.5k calories protein 2.623g carbohydrate 64.78g fat 1.216g dietary fibre 9.720g vit. A 403.7 RE folate 26.72ug vit. C 24.76mg potassium 816mg calcium 50.06mg

kathryn hawkins

Makes approx. 300ml./ 1/2 pint

175g./6 oz. blackcurrants

2 apples

1 tsp. honey (optional)

Small bunch of blackcurrants to decorate

Wash blackcurrants thoroughly, pull off the stalks, and place in a blender. Wash the apples, peel, core, roughly chop and juice. Add the blackcurrants and blend together. Taste and add honey to sweeten if preferred. Pour over ice cubes, decorate the glass with a draped bunch of blackcurrants, and serve.

291k calories protein 3.157g carbohydrate 73.92g fat 1.599g dietary fibre 4.874g vit. A 55.47 RE folate 1.164ug vit. C 366.2mg potassium 926.5mg calcium 118.7mg

kathryn hawkins

Makes approx. 225 ml./8 fl. oz.

1 small or “mini” mango

1 peach

1 lime

Peel the mango, slicing the flesh off the stone, and chop the flesh. Wash and halve the peach and remove the stone. Chop the flesh, reserving a wedge for decoration. Slice off the lime skin, leaving some white pith behind. Halve and remove seeds if preferred, reserving a slice for decoration. Blend all the fruit together. Pour into a glass with a few ice cubes. Decorate with a peach wedge and a lime slice.

249k calories protein 3.059g carbohydrate 66.56g fat 0.890g dietary fibre 9.760g vit. A 923.7 RE folate 12.92ug vit. C 91.20mg potassium 821.3mg calcium 53.70mg

kathryn hawkins

Makes approx. 400ml./14 fl. oz.

1/4 honeydew melon

1/2 cantaloupe

Small bunch of fresh rosemary

Cut the melon into slices and slice off the skin. Remove the pips if preferred and chop roughly. Wash the rosemary and keep a piece for decoration. Blend the melon and rosemary together. Pour into a glass and decorate with reserved rosemary to serve.

259.1k calories protein 4.781g carbohydrate 61.83g fat 2.485g dietary fibre 4.600g vit. A 1069 RE folate 54.40ug vit. C 227.6mg potassium 1989mg calcium 160.7mg

kathryn hawkins