Photo by Blendtopia Smoothies on Unsplash
Adding some extra leafy greens into your smoothies is a great way to start the day. Green smoothies are packed with fiber, which can lower cholesterol and glucose levels and will keep you feeling full longer. The leafy green can help provide a balanced meal or snack and can add some important extra nutrients like vitamin A, vitamin C, folate and potassium.
Green smoothies have evolved over the years and recipes vary.
While leafy greens alone such as kale, spinach and arugula can make for a slightly bitter-tasting smoothie-BUT there are tons of different combinations that will enhance the flavor and balance the nutritional content. Some popular add ins can be:
Fruits like apple, mango, banana, avocado, or peaches will add sweetness
Other veggies such as carrot, beetroot, or cucumber will add color and flavor
Add a scoop of protein powder or 1-2 tablespoons of nut butters will help you stay full longer
Hemp, chia seeds, or flax seed meal will increase the fiber and protein
A variety of spices like ginger or cinnamon will take your smoothie to a NEW level!
This is one of our favorite smoothies-AND it ties in very well to St. Patrick's Day!
1 1/2-2 cups washed spinach (stems and all!)
1 cup frozen mango chucks
1/4 to 1/2 cup plain or vanilla low fat Greek Yogurt (cashew yogurt works great here too!)
1-2 tbsp of flaxseeds
1 cup milk or non-dairy milk such as enriched almond or soy milk
1/2 cup water (optional)
Add all the ingredients except for water to a blender. Blend on a low to medium speed. Mix until well combined-about 2-3 minutes.
If it is too think, add the water and blend again for another 30 seconds to 1 minute
This recipe actually made 3 8 oz cups! We had 1 as an afternoon pick me up and split 1 for dessert!
ENJOY!
Judy F. Bailey, MS RD CDCES
Nutrition and Diabetes Educator
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