(Recipe) Delicious Green Smoothie

Green smoothies are a great way to include more leafy green vegetables in your diet —and they are surprisingly delicious and filling. Use this for a breakfast-on-the-go or a refreshing, healthy snack between meals.

Recipe: Delicious Green Smoothie
Makes 4 servings

Ingredients:
1/4 cup orange juice
1 tablespoon ground flaxseed
3/4 cup natural applesauce
1 large frozen banana, cut into chunks*
1 cup frozen green grapes*
2 cups fresh spinach or Swiss chard
3/4 cup nonfat plain Greek yogurt

*If using fresh fruit, add a few ice cubes

Directions:
1. Pour orange juice into bottom of blender pitcher.

2. Add the rest of the ingredients and blend at a high speed until thoroughly mixed (about 20 seconds).

3. Add a little water if not blending well.

Variations to the Recipe:

• Too “green” tasting? Use fewer greens and gradually increase the amount as you get used to the taste.

• Try different fruits and vegetables according to your liking and what’s in season. Cucumbers provide a light refreshing taste; mango, peaches, and avocado make smoothies very creamy.

• Replace the Greek yogurt with flavored yogurt, soymilk, almond milk, or rice milk. For more protein, add a scoop of protein powder.

• If more sweetness is desired, add a little honey or agave syrup.

Nutritional Information
(Per serving)

Calories – 120
Carbohydrates – 25 gm
Protein – 5 gm
Cholesterol – Less than 5 mg
Fiber – 3 gm
Total fat – 1 gm
Saturated fat – 0 gm
Sodium – 25 mg

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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