Delicious and Nutritious Green Smoothies!
Green smoothies are a great way to increase your fruit and vegetable intake without promoting blood sugar fluctuation. Be sure to include a healthy protein or fat source! Green smoothies are a great way to start the day, or enjoy as a snack, dessert, or as a meal
Green Smoothie
Recipe by: Eric C. Sharer, MPH, RD CSO, CDN Serves 2-4 people
Green smoothies are a great way to increase your fruit and vegetable intake without promoting blood sugar fluctuation. Be sure to include a healthy protein or fat source! Green smoothies are a great way to start the day, or enjoy as a snack, dessert, or as a meal
Ingredients:
1 cup water
1 cup non-dairy milk such as soy, almond, rice, oat or coconut milk
1-2 cups fresh greens such as kale, collards, or spinach
¾ cup strawberries, fresh or frozen or other favorite berries
1 ¾ cups peaches/mangos, frozen or other favorite fresh fruit such as watermelon Or 1-2 frozen banana’s
1-2 tbsp. Tart cherry concentrate Optional
10gmPea Protein, Optional
Or
1-2 tbsp of a healthy fat (ground flax seed, chia/hemp seed, avocado, nut/seed/peanut butter, etc.)
Directions:
- Place all ingredients into blender/vita-mix, starting with the liquids.
- Start the blender on low setting (variable 1 if using vita-mix). Quickly increase speed to high setting.
- Blend for 1 minute until desired texture is achieved.
- If using regular blender you may need to stop several times to scrape down the sides of the blender
***Gradually decrease the fruit and increase the vegetables in the smoothie. Try adding any of the following: shredded carrot, shredded beets, ripe colored bell peppers, celery, cucumber, etc.
- Eric’s Green Smoothie Guidelines
- Alternate the types of greens that you use in the smoothie (spinach, kale, collard greens, Swiss chard, etc.)
- Gradually decrease the fruit and increase the vegetables until you find a balance that you like.
- Try adding sweet tasting vegetables such as carrots, beets, ripe colored bell peppers, cucumber, celery, etc.
- Try making a balanced smoothie consider adding protein powder or a healthy fat to the smoothie.
- Healthy fat: ground flax seed, chia/hemp seed avocado, nut butter, etc.
- Protein powder: pea protein