March 24, 2015
Alexis' Green Machine
The next time you’re feeling a little low on energy, reach for this smoothie from Rebecca Izawa, a registered dietitian at Kapiolani Medical Center for Women & Children.
Izawa and her daughter developed this green smoothie together through the tried and true taste-test method.
“We had tried it with a kiwi at first, but had to take it out because it tasted funny,” Izawa says.
The end result is a refreshing blend of fresh fruits and vanilla yogurt that is kid-approved and packed with what you need to help power you through your day.
The secret to this smoothie’s staying power is the combination of fiber, potassium and protein.
“This recipe contains soluble fiber from the apple and banana, insoluble fiber from the cucumber and melon, and protein and calcium from the yogurt,” Izawa says. “It also has potassium from the banana, plus extra potassium and vitamin C from the honeydew melon.”
Potassium plays a key role in helping your heart beat. It also helps your muscles move, your nerves work and your kidneys filter blood.
Soluble fiber and insoluble fiber together help the body do amazing things, like lower cholesterol, control blood glucose levels, maintain a healthy weight and keep bowel movements regular.
Add to that protein, which helps with the growth and maintenance of every cell in the human body, and you’ve got a recipe for lasting energy when you need it most.
“This is a great snack before exercising or a sports activity,” Izawa says.
Izawa encourages others to play with the recipe, too. Try it with a kiwi if you’d like, or add a handful of blueberries for a shot of antioxidants.
If you prefer, you can peel the cucumber and apple; just keep in mind that if you remove the skin, you’re also removing some fiber.
Alexis' Green Machine
1/4 of a cucumber
1/2 of a banana, peeled
1/2 of an apple
2 cups honeydew melon, rind removed
1 cup nonfat vanilla yogurt
1. Chop all fruits into smaller pieces, about ½-inch thick.
2. Add all ingredients to a blender.
3. Blend until smooth.
Nutritional information per serving:
Calories: 140; Protein: 5g; Dietary Fiber: 2g