Building a Green Smoothie
September 14, 2022
A smoothie for breakfast or as a meal replacement is a good choice for many reasons:
- Easily digested
- Packed with nutrition
- Simple to make
- Supports healthy weight goals
Smoothies can be a nutritious food for people experiencing: Dental problems, recovery after illness or surgery, upset GI tract, difficulty preparing food, or reduced appetite. Smoothies support weight loss as a meal replacement. With the following basic recipe it is possible to create many delicious combinations from several food groups.
Add ice or frozen fruit to enjoy it cold.
| Ingredient | Amount |
|---|---|
| Water | 1-2 Cups |
| Nut Milk | 1-2 Cups |
| Soy Milk | 1-2 Cups |
| Low Fat Milk | 1-2 Cups |
| Coconut Water | 1-2 Cups |
| Ingredient | Amount |
|---|---|
| Banana | 1/2 Banana |
| Berries/cherries | 1/2 cup |
| Peaches | 1/2 cup |
| Pears | 1/2 cup |
| Mango | 1/2 cup |
| Pineapple | 1/2 cup |
| Apple | 1/2 cup |
| Ingredient | Amount |
|---|---|
| Spinach | Handful/1 cup |
| Chard | Handful/1 cup |
| Kale | Handful/1 cup |
| Romaine Lettuce | Handful/1 cup |
| Ingredient | Serving | Benefits |
|---|---|---|
| Low-fat Yogurt (low sugar) | 1/4 Cup | Probiotics, good for digestion and immune function |
| Chia Seeds | 1 TBS | Omega 3 fatty acids, fiber |
| Flax Seed (ground) | 1-2 TBS | Omega 3 fatty acids, fiber |
| Proten Powder | 1 scoop | Building block for skin, hair, bones, and blood |
| Cinnamon | 1 TSP | Warming, flavorful |
| Unsweetened Cocoa | 1-2 TBS | Flavonoids-good for the heart |
| Ginger (fresh) | 1 TBS (to taste) | Warming, helps with nausea and digestion |
| Avocado | 1/4 cup | Source of monounsaturated fat |
| Coconut Oil | 1 TBS | Healthful fatn |
| Peanut Butter (pb powder) | 1 TBS | Protein and healthful fat |
Recipe Combination Suggestions
Create smoothies to support your nutrition goal. Those seeking weight losses may wish to use low/no calorie fluids, like water, for their base. Those trying to maintain or gain weight should add healthy oils and use more calorie rich bases and ingredients.
PB & Banana
Low-fat milk
Ice
Peanut butter
Banana
Cinnamon
Chocolate-Cherry
Water
Chocolate
Frozen cherries
Powdered or fresh greens
Protein powder
Berry Good
Almond milk
Protein
Frozen berries
Spinach
Yogurt
Flax seed
Island Delight
Coconut water
Mango
Pineapple
Yogurt
Ice
Ginger-Green Monster
Low-fat milk
Banana
Apple
Greens
Ginger
Chia seeds
Ice