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Make Your Own Green Smoothie

Recipe by Kathleen Zelman, MPH, RD/LD

Smoothies are a great way to use up fruit and vegetables before they spoil. Keeping a supply of frozen fruit enables you to add more color and flavor. These are some of my favorite ingredients for a simple, portable meal in a cup. Customize this basic recipe with your favorite fruits, vegetables and protein sources.

Ingredients

  • 1 ½ cups 100% fruit juice (orange, apple, coconut water or green tea)
  • 2 cups stemmed and chopped baby spinach or kale
  • 1 medium banana or apple, unpeeled, cored and chopped (or ½ cup pineapple chunks, mango, or berries)
  • ½ cup nonfat plain Greek yogurt (or substitute cottage cheese, 2 tablespoons protein powder, 2 tablespoons peanut butter)
  • 1 teaspoon ground flaxseed (or matcha, chia seeds, pumpkin seeds, wheatgrass or 2T oats)
  • Ice as needed
  • Optional: 2 tablespoons avocado, honey

Preparation

Place the liquid in the blender, add your greens, fruits and vegetables; start slowly then increase speed. Add yogurt and additional ice cubes to reach desired consistency.

Yield

Serves 2

Super Nutritious Veggie Smoothie    

Ingredients

  • 1 apple, quartered (do not peel), cored
  • 1 red beet, scrubbed, beet greens removed and quartered
  • 1 carrot, scrubbed and chopped
  • 1 cup of baby kale, cleaned, chopped
  • 2-3 slices of fresh peeled ginger
  • ½ cup apple juice
  • ½ cup nonfat Greek yogurt
  • Ice as needed

Preparation

In a covered microwave safe dish place washed beets and carrots.  Steam veggies covered on high for 3-4 minutes or until tender. Remove and cool.

In a blender, place the apple, beet, carrot, kale, ginger, apple juice and 4-6 ice cubes; blend to liquefy.  Add yogurt and additional ice cubes or water to reach desired consistency.

Yield

2 servings

Nutritional Facts

Amount Per Serving:
Calories: 143
Calories from Fat: 5 (.03%)
Fat: 1g
Cholesterol: 0mg
Sodium: 99mg
Carbohydrate: 28g
Fiber: 5g
Sugars: 19g
Protein: 16g

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