March 17, 2015
St. Patrick's Green Smoothie
This St. Patrick’s Day, skip the green-tinged beer and instead drink to your health with this green smoothie created by Teresa Quintero, Wilcox Memorial Hospital clinical registered dietitian.
“Smoothies can be an easy way to get more fruits and vegetables into your diet,” says Quintero. “They can be used as a snack, or they can replace a meal if you’re in a rush so you don’t skip it. They can even make for excellent recovery fuel post workouts.”
Quintero came up with this green smoothie as a deliciously sneaky way to pack more calories and nutrients into her 7-year-old’s diet.
“This green smoothie is definitely kid approved! It is an excellent source of vitamins A and C, iron, and is a good source of calcium,” she says.
But be careful with your ingredients, and watch those portions!
Quintero advises using a green, leafy vegetable – such as kale, spinach or lettuce – as your base and building on with fruits, nuts, seeds and other add-ons sparingly.
A low-fat, low-sugar milk alternative, such as almond milk, adds protein and calcium, and gives the smoothie its creamy consistency. To make it extra thick, add a few ice cubes to the mix.
“Smoothies are quick, easy and filling,” Quintero says. “By making good choices in what you use, they can be full of nutrients that are essential for optimal health.”
St. Patrick’s Green Smoothie
1 cup raw, washed kale
1 apple banana
1/2 tablespoon natural peanut butter
6-8 ounces almond milk, or milk alternative of choice
1/2 tablespoon honey, if desired
3 ice cubes
1. Chop or tear kale into smaller pieces, removing the middle stem. Cut apple banana into 3 to 4 pieces.
2. Add the kale, banana, almond milk, peanut butter and ice to a blender.
3. Blend for 40 seconds and it’s ready to drink! Serve immediately.
Nutritional information per serving:
Calories: 280; Protein: 14g; Carbohydrates: 42g; Total Fat: 9g; Cholesterol: 0g; Dietary Fiber: 8g; Sodium: 97mg