Keywords: vegetarian, vegan, anti-inflammatory, diabetes, cardiovascular disease, high fiber, fruit, sweet, healthy, breakfast, customizable, quick, no cook, dairy-free
Serves: 1
Prep Time: 10 minutes
Total Time: 10 minutes
Equipment: blender, measuring cups and spoons
Ingredients:
- 1 cup liquid of choice (milk, water, soy milk, almond milk, coconut milk, flax milk, oat milk)
- ½ cup greens (kale, baby kale, spinach, or lettuce – not arugula, which is too bitter)
- ½ cup any frozen fruit (banana, blueberries, blackberries, raspberries, mango, pineapple, kiwi, peaches, cherries, etc.)
- 1 tablespoon chia seeds, flax seeds, or hemp seeds
- 1-2 teaspoons of optional flavorings (cinnamon, ginger, turmeric, cardamom, cacao nibs, cocoa powder, bee pollen, vanilla extract)
- 1 serving protein powder of choice (alternatively add 2 tablespoons of peanut butter or almond butter, or ½ cup unsweetened Greek yogurt)
- Ice as needed
Directions:
- Add the liquid to the blender container first, then add the rest of the ingredients.
- Blend until smooth. Add ice or extra liquid as needed to achieve desired consistency.
Variations:
- Experiment with your favorite flavor combinations!
Notes:
- Serve immediately.
- Put together ready-to-blend “smoothie packs” by premeasuring the greens, fruit, seeds, and flavorings into reusable Stasher bags or Ziploc bags and store them in the freezer. Then, to make the smoothie, just add the liquid, smoothie pack, protein, and optional ice into the blender and blend!
Nutrition Notes:
- Smoothies are an excellent way to increase your daily intake of fruits and vegetables. The key to making a satisfying smoothie that does not cause a spike in blood sugar is to incorporate sources of fiber, healthy fats, and protein. Adding chia, flax, or hemp seeds provides a dose of heart-healthy omega-3 fats and extra fiber.
Savings Tip:
- Use canned or frozen fruits and vegetables, which are often just as nutritious as fresh. Smoothies are also a great way to save fruits or vegetables in your refrigerator that are on the verge of going bad, which reduces your food waste and saves money! You can freeze overripe strawberries, extra pineapple, bagged spinach, kale, etc. so you can add them to smoothies later.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 372 |
| Fat (g) | 25 |
| Saturated (g) | 4 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 106 |
| Carbs (g) | 27 |
| Sugars (g) | 12 |
| Added Sugars (g) | 0 |
| Fiber (g) | 10 |
| Protein (g) | 18 |
| Vitamin D (IU) | 120 |
| Calcium (mg) | 387 |
| Iron (mg) | 3 |
| Potassium (mg) | 714 |