Drink Your Fruits and Vegetables—Smoothies can help meet nutritional goals.

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You know your family needs to eat more fruits and vegetables, but trying to find healthy options that everyone will eat can be difficult. With healthy smoothie recipes in your pocket, you’ll have a quick and easy way to make nutritious snacks or meals they’ll enjoy.

“When made properly, smoothies are a great source of protein, fiber, vitamins, minerals and antioxidants,” said Megan Stafford, MS, RD, LD, a dietitian in the outpatient nutrition services department at Archbold Medical Center. “The key is to stick with fruits, vegetables and low-fat dairy to avoid ingredients containing added sugar, such as juice.”

The healthiest smoothies start with a base of milk (regular milk or an unsweetened plant-based alternative) or water with fruits and vegetables added in. It doesn’t matter if these are fresh or frozen, as long as they have no added sugar or salt.

Add protein with Greek yogurt, nut butter or silken tofu. Healthy fats, also found in nut butters as well as avocados and walnuts, are great add-ins. Chia and flax seeds (whole or ground) provide fiber and omega-3 fatty acids for heart and brain health.

You can also vary the flavor of the same recipe with spices, such as cinnamon and ginger, or herbs. “The great thing about smoothies is that there are many different combinations,” Stafford said. “You are limited only by your imagination.”

Simple Green Smoothie Recipe

Ingredients:

1 cup kale or spinach
1 banana, medium
1 cup low-fat milk (or substitute plant-based milk)
1 cup plain yogurt
1 medium apple, cored and sliced
1 cup frozen berries
1 tablespoon flax seeds (optional)
1 tablespoon chia seeds (optional)

Directions:

  1. In a blender, blend the greens and the milk until smooth.
  2. Add the remaining ingredients one by one, blending after each item.
  3. Serve and enjoy while cold. Leftovers can be stored in the refrigerator for up to 24 hours.

Nutritional Information:

Servings: 2
Total calories: 299
Total fat: 4g
Saturated fat: 2g
Sodium: 156mg
Carbohydrates: 56g
Dietary fiber: 7g
Total sugar: 38 g
Protein: 13g

Recipe courtesy of myplate.gov

Find more ways to work healthy foods into your diet at archbold.org/live-better.


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