Green Fruit & Veggie Smoothie

By Barbara Day, M.S., R.D., C.N.

You can get two servings of fruits and veggies from this yummy smoothie! This smoothie contains lots of vitamins – vitamin A, vitamin C, folic acid and minerals – magnesium, potassium and is loaded with antioxidants, too. The avocado makes this smoothie an important source of healthy fats.

Nutritional Information Per Serving:  207 calories, 7 grams protein, 8 grams of fat,  31 grams of CHO, 7 grams dietary fiber, 68 mg sodium.

Preparation Time: 15 minutes

Serves:  2

Ingredients

  • 1 cup baby spinach
  • 1 cup chopped cucumber
  • ½ avocado, pitted & peeled, cut into chunks (about 1/2 cup)
  • 1 large kiwi, peeled & chopped
  • ½ cup low fat vanilla yogurt
  • ½ cup fresh or frozen orange juice
  • 1 cup ice cubes
  • 1 tablespoon ground flaxseed
  • 1 tablespoon wheat germ

Instructions

Put all ingredients into a blender. Blend until smooth.

Shopping List

  • baby spinach
  • chopped cucumber
  • avocado
  • 1 large kiwi
  • low fat vanilla yogurt
  • fresh or frozen orange juice
  • ground flaxseed
  • wheat germ

 

Image from: www.celiacchicks.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

 

 

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