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.
- 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
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.
Super Nutritious Veggie Smoothie
- 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
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.
Amount Per Serving:
Calories from Fat: 5 (.03%)