Papaya, Mint & Lime Digestive Smoothie

Why it works

Papaya contains papain, an enzyme that breaks down protein, which is why it's used as a meat tenderizer and why papaya-based preparations have small trials behind them for indigestion and constipation. Heat denatures the enzyme, so a raw blended papaya is one of the only ways to get it. Ripeness matters more here than in most recipes: an underripe papaya runs high in latex and can irritate rather than soothe. Mint contributes menthol, which relaxes the smooth muscle of the gut. That effect is the basis for enteric-coated peppermint oil, one of the better-evidenced treatments for irritable bowel syndrome symptoms, though a few leaves in a smoothie is a much gentler version of the same idea. Yogurt adds protein and live cultures, so this drink counts as a snack, not just fruit in a glass.

Ingredients

• 300 g ripe papaya, peeled and seeded
• 150 g plain Greek yogurt
• 10 to 12 fresh mint leaves
• 1 tbsp fresh lime juice
• 100 ml water
• 1 tsp honey, optional

Method

1. Pour the liquid into the blender first, then add the soft ingredients, then anything frozen or hard on top. Blending in that order keeps the blades in liquid instead of spinning against a frozen block.
2. Use papaya that gives to gentle pressure and smells sweet at the stem. Underripe fruit is high in latex, tastes soapy, and can irritate rather than settle.
3. Blend on low until it breaks up, then on high for 45 to 60 seconds, until no flecks remain and the texture is even.
4. Taste and adjust: a splash more liquid if it is too thick to pour, a squeeze of citrus if it tastes flat, a few more ice cubes if you want it colder.
5. Drink it soon after blending. The texture separates within about ten minutes, and the colour dulls as the cut surfaces oxidise.