The USDA recommends 2-4 servings of fruit and 3-5 servings of vegetables daily, which can be challenging for some people. Like those who live in regions
without easily accessible fresh produce. Or those who just really, really like carbs. But regardless which camp you belong to, green juices and smoothies are
easy ways to funnel your daily allotment of greens into a single serving.
***Keep in mind that these are recipes for people who need more vegetables specifically green vegetables and are already close to their goal weight** The sugar
content in these green drinks are from the almond milk and Greek yogurt in some and the fruit in others.
1. MEAL REPLACEMENT–
Blueberry Basil Smoothie
1 cup blueberries
1/4 cup basil leaves
1/2 cup spinach leaves
1 frozen banana
2 cups unsweetened almond milk
Blend ingredients until smooth.
Nutrition info per serving: 249 calories, 6g total fat, 50g carbohydrates, 9g fiber, 28g sugar, 5g protein
Green Goblin Smoothie Bowl
2 dates, chopped
1 pear, chopped
1/4 cup loosely packed cilantro
1 small cucumber, peeled and chopped
2 cups tightly packed spinach
Juice of 1 lemon
1/2 cup coconut water
1 teaspoon turmeric
Flax seeds or powder
In a blender combine all ingredients until smooth. Place into a bowl and garnish with your preferred toppings.
Nutrition info per serving: 127 calories, 0.5g total fat, 0.1g saturated fat, 97mg sodium, 32.2g carbohydrate, 5.7g fiber, 16.8g sugar, 3.2g protein
3. MEAL REPLACEMENT
Green Monster Juice
1 cup of pineapple
4 large kale leaves
1/2 bunch of parsley
6 large stalks of celery
Knob of ginger
Place all ingredients into juicer.
Nutrition info per serving: 226 calories, 2g total fat, 35g carbohydrates, 15g sugar, 5g fiber, 8g protein
4. AFTER WORKOUT RECOVERY
Pretty in Pink Beet Chard Smoothie
1 cup firmly packed chopped red chard, including stems of 1 cup cooked red beets
1/2 cup almond milk
1/2 cup apple juice
1 teaspoon pure vanilla extract
1/2 teaspoon ground ginger
1 cup ice
1-2 packets splenda or 1 teaspoon splenda (bag)/sweetener of choice, optional
1 scoop protein powder of choice, optional
Place all ingredients in a high-speed blender and blend until smooth and creamy.
5. PERFECT SNACK
Go-To Green Juice
1 cup raw baby spinach
1/2 green apple, with skin
1 kiwi, peeled
3-inch cucumber piece
1 tablespoon lemon juice
Splash of water (as needed)
1/2 cup lemon-flavored sparkling water or seltzer, chilled
In a blender, add ingredients through lemon juice and blend until completely combined. Add a splash of water if needed to help combine while blending.
Pour into a glass and top with sparkling water. Stir to combine and enjoy.
Nutrition info per serving: 95 calories, 23g carbohydrates, 5g fiber, 2g protein
Pineapple Kale Smoothie
3/4 cup nonfat Greek yogurt
1/2 cup pineapple chunks
1 cup coarsely chopped kale, loosely packed
3 sprigs cilantro
1 teaspoon chia seeds
1 teaspoon lime juice
1 teaspoon splenda (bag)
A few dashes of chili powder
Blend ingredients together.
Nutrition info per serving: 192 calories, 2g total fat, 0.4g saturated fat, 8mg cholesterol, 86 mg sodium, 26g carbohydrate, 3.4g fiber, 10g sugar, 19g protein
Tart Apple, Cucumber, and Mint Refresher
1/4 cup peeled and chopped cucumber
1/2 cup non fat plain Greek yogurt
1/2 lime, juiced
1/4 cup fresh baby spinach
1 small green apple, cored and sliced
1/2 teaspoon fresh mint
1/4 cup unsweetened coconut water
2 cups ice
Pour all ingredients in a high-powered blender, and process until completely smooth.
Nutrition info per serving: 160 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 115mg sodium, 31g carbohydrate, 5g dietary fiber, 21g
sugars, 11g protein
Please feel free to post any comments. I am always interested in hearing from you!
In Health, Fun and Fitness,
the diamond guru