If there is a way to do something more efficiently, I will find it. This holds true when it comes to getting enough nutrients in my diet. Smoothies are one of the easiest ways to make a nutrient-packed meal (or snack) that can be made in advance, frozen, and ready to grab & go.
Using Greek yogurt as a protein-packed “base”, you can easily get 2-3 servings of the recommended daily allowance of fruits & vegetables by adding a colorful assortment of your favorite fruits and juices. For even more nourishment, I dare you to include a veggie in smoothies by adding a handful of spinach (seriously)! I know, it sounds terrible (and I’ll admit, it may look a little funny), but I assure you, it tastes delicious!
The following recipe can be tweaked according to your taste buds. However, in general, I recommend the following ingredients to get you started.
If you have any favorite nutrient-packed convenient meal recipes you’d like to share, pass them along!
Recipe for: Spinach Smoothie (No really, it’s good!) (Makes 1 serving)
This recipe is highly adaptable. Select from a variety of yogurts (preferably low or non-fat with no artificial ingredients or sweeteners) and fruits, according to on your taste preferences. Mango & pineapple adds a tropical twist, while frozen mixed berries are easy and convenient.
Ingredients | Directions |
· 1 single-serve container of plain or vanilla Greek yogurt (6 -8 oz.) · ¼ c. frozen or fresh mixed berries · ½ banana · 1 handful of baby spinach leaves, torn into pieces · ¼ c. 100% citrus fruit juice (orange, pineapple) | · Empty one container of yogurt into a blender · Add ½ - 1 c. fresh or frozen fruit · Add ¼ c. fruit juice (optional, for flavor and/or more liquid consistency) · Add 1 handful of baby spinach leaves (torn into pieces) · Blend ingredients until mixed well and desired consistency · Add juice or ice for a thinner consistency · Add stevia extract if needed for sweeter taste (e.g., if using plain Greek yogurt) |
Kerri L. Mikeska, MHRM, PHR, NASM-CPT
What has your body done for you today? What have you done for it?
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