Trying to avoid the excesses of the festive season? I totally understand — my love for panettone (Italian sweet bread) is still going strong into the new year and usually lasts until March!

Instead of setting an unrealistic New Year's resolution that is hard to start or even harder to stick to, try adding flavourful and healthy juices or smoothies to your diet. This might be the way to excite your taste buds and develop healthy habits that last.

To start, make sure you set yourself up with the right tools. If you are making fresh pressed juice, you will need a simple juicer. Alternatively, you can use a high-speed blender and a very fine strainer such as a chinois (a cone-shaped strainer with a very fine mesh). You will then require a small ladle to push the liquid through the strainer.

For smoothies, it is best to use a high-speed blender. Straining would be optional for this process. The longer you blend, the smoother the texture.

Several juice combinations incorporate satisfying blends of nuts, fruits and proteins. Grab a colourful array of produce from the market and try the inspirational combinations below. Depending on the ripeness of ingredients and their natural juice content, the recipes below should make 6 to 8 ounces each.

Fresh Pressed Carrot-Orange-Mango Juice
Elevate your OJ by adding some delicious carrots and mangoes to the mix. The carrots also offer a way to moderate the citrus flavours of the blend. For a thicker texture, consider stirring in chia seeds afterwards.

3 medium carrots, peeled
2 medium oranges, peels and pith removed
1 ripe mango, peeled and pit removed
1 tablespoon chia seeds (optional)
2 tablespoons of your favourite protein powder (optional)

Fresh pressed Kiwi-Watermelon-Lime Juice
As a refreshing thirst quencher, the kiwi takes the show in this sweet-tart combo.

2 ripe golden kiwis, peeled (green kiwi works, too)
1 cup chopped watermelon, separated from rind
2 large limes, peel and pith removed
Serve over ice and add a few mint leaves.

Fresh Pressed Pear-Celery Lemonade Juice
Have the best lemonade stand on the block (or your office) with this crisp, tart, invigorating drink.

3 ripe pears, peeled and cored
3 large lemons, peel, pith and seeds removed
½ teaspoon agave nectar

Blended Espresso-Banana Smoothie
Italian coffee accompanied by the subtle, sweet flavours of maple syrup, banana and cinnamon.

8 ounces unsweetened almond milk
1 cup espresso (freshly brewed — cooled)
1 ripe banana
2 teaspoons maple syrup
1 teaspoon of cacao powder
½ teaspoon cinnamon
1 teaspoon peanut butter (optional)
1 cup of ice

Massimo De Francesca is the executive chef at Kimpton Seafire Resort + Spa.

This article originally appeared in the January 2020 print edition of Camana Bay Times with the headline “Healthy Juices and Smoothies.”