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BLOG NUTRITION, FOOD, SUPPLEMENTS

April 17, 2013
Greens in a Glass (with less sugar)

Smoothies and shakes can be a great addition to your meal plan: they can be quick, convenient, portable and nutritious snacks or breakfasts! The important thing with your smoothies is to get the right kind of nutrition: the kind that makes it a satisfying option that fits in your calorie goal range.

 

Here are a few smoothie or shake recipes that incorporate some "greens" but with less calories, and a better balance of total calories, carbohydrates and protein than most other options you will find online. They use a protein base from high-protein yogurt, flavors to tone down the 'bitterness' of veggies, and fruit options to fit within your stage of the meal plan!

 

1. Greens-n-Protein Machine, Stage 3 (recipe adapted from Joy Bauer's Food Cures)

1 1/2 cup baby spinach

1/2 cup sliced cucumber

1/2 cup sliced celery

1/2 cup (or ~ 6 oz. container) non-fat plain high-protein yogurt

1/2 cup blueberries

1 tsp. vanilla extract

1/3 cup ice (more or less for desired thickness)

 

Directions: Combine all ingredients in blender and enjoy!

Nutritional information (recipe yields 1 serving, calculations using Fage brand yogurt): 141 calories, 0.6 g fat, 154 mg sodium, 21.7 g carbohydrate, 5.7 g fiber, 15 g protein.

 

2. Carrot('ene')-Cake, stage 4, breakfast option

1 cup shredded carrot

1/2 cup sliced celery

1/2 cup pineapple chunks

1/2 cup (or ~ 6 oz. container) non-fat plain high-protein yogurt

1 tbsp. fresh-squeezed orange juice

1 tsp. coconut extract

10 walnut halves (or 1 tbsp. walnut butter)

1/3 cup ice (more or less for desired thickness)

Directions: Combine all ingredients in blender and enjoy!

Nutritional information (recipe yields 1 serving, calculations using Fage brand yogurt): 284 calories, 9 g fat, 182 mg sodium, 31g carbohydrate, 5 g fiber, 21 g protein.

 

 

3. Rockin' Red Smoothie, stage 3

1 1/2 cup baby spinach

1/2 cup sliced zucchini

1/2 cup beet slices (such as pre-sliced, cooked options from produce section)

1/2 cup sliced strawberries

1/2 cup (or ~ 6 oz. container) non-fat plain high-protein yogurt

1 tsp. lemon juice

1/3 cup ice (more or less for desired thickness)

Directions: Combine all ingredients in blender and enjoy!

Nutritional information (recipe yields 1 serving, calculations using Fage brand yogurt): 179 calories, 0.7 g fat, 145 mg sodium, 24g carbohydrate, 5 g fiber, 21 g protein.

 

What greens-inclusive shake recipes have you tried & liked? Share your ideas here! Enjoy!

Written by Erika Brown

 
 

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