Daniel Pfyl, hospitality management lecturer at Otago
Polytechnic, shares some professional techniques to make your
cooking easier. This month he shows us how to make crushes
As fruit smoothies are often a substitute for breakfast, it's
good to make sure they are nutritious, with enough vitamins,
minerals and carbohydrates to see you off to a good start for
the day. However, they can be enjoyed at any time.
Because fruit smoothies and crushes include the whole fruit,
not just the juice, they are healthier than juice and
smoothies can also include many other nutrients, as well as
milk and yoghurt.
1½ cups oat milk (or any other type of milk)
½ cup good quality yoghurt (Chef Pfyl prefers a
½ cup strawberries or any other berry or fruit in season or
1 banana, peeled and cut into pieces
1 Tbsp LSA (linseeds, sunflower seed, almond - see recipe
This needs two cups of liquid, which is made up of milk (Chef
Pfyl prefers oat milk) and yoghurt. Put them in the jug of a
blender. If you are using plain rather than honey or fruit
yoghurt, you might want to add a little honey to the mix, but
most of the sweetness in the drink comes from natural fruit
Wash the strawberries just before you use them so they do not
go soggy. Cut out the leaves and cut into pieces. Peel and
cut the banana into pieces. The banana helps with the
consistency and contains potassium. Add the berries and
banana to the blender. Frozen berries are particularly good
or, if you like, add a couple of ice blocks.
Add the LSA, which adds a slight nuttiness as well as
protein, good fatty acids, minerals and fibre. Blend
everything together on low speed until smooth, about 1
minute, until there are no lumps left. Serve in a chilled
about 10 ice cubes
500g watermelon (about half a medium melon) or other
juice of half a lemon
1 Tbsp honey (optional)
Crushes are refreshing drinks or liquid snacks, healthier
than fruit juice because they contain the whole fruit,
including fibre. In Hawaii where Chef Pfyl was a guest
lecturer at Maui College recently, icy crushes were available
almost everywhere and often called smoothies.
To prepare the watermelon, cut the top and bottom off the
fruit so you have a flat base. With a sharp knife slice the
rind off, following the curve of the fruit. When all the
green and white skin has been removed, cut the melon in half.
You can wrap the other half in plastic and store in the
To de-seed the melon, cut it into quarters, then cut a wedge
lengthwise off the centre of each quarter to reveal the
seeds. Scrape the seeds from both pieces with a spoon. Cut
the melon into pieces - the smaller they are, the more
quickly it will blend. Add the ice and lemon juice and blend
until smooth. Taste and add honey if needed.
Serve in a chilled glass.
Watermelon is a versatile fruit that goes with feta cheese,
prosciutto, seeds and many other things.
Other fruit can be used for crushes. Pineapple is good in a
crush, as are mango and banana, or a mix of fruits.
Garnish the drinks, if you like, with a slice of fruit with a
slit cut in it to hold it on the edge of the glass.
3 cups linseeds
2 cups sunflower seeds
1 cup almonds
You can vary the proportions of the seeds.
LSA is a mix of ground linseeds, sunflower seeds and almonds
which is sold in health food shops, but you can make your own
more cheaply. It is a source of protein, Omega-3 fatty acids
and fibre as well as numerous minerals and vitamins. It can
be used in many ways, in smoothies, sprinkled over porridge,
salads, vegetable and other dishes.
Chef Pfyl used a mortar and pestle to grind the seeds, one
type at a time, because they vary in hardness. However, he
says the easiest way to grind them is in a new or clean
coffee grinder. You can remove coffee remains from the
grinder by putting rice through it.
Some of the better food processors have attachments that will
grind fine, hard seeds such as linseed.
- If you would like to request a particular technique we
haven't already shown, please let us know. Write to Cooking
101, Editorial Features, Otago Daily Times, PO Box 181,
Dunedin or email email@example.com
with cooking 101 in the subject line.
- More information on cooking from Otago Polytechnic can be
found on www.otagocookeryl4.blogspot.com