The weekend is here and you are probably thinking of foods that will be nutritious, easy to prepare and taste good. If you are thinking ‘smoothie’ you are on the right track. This Berries and Spinach recipe adapted from the Academy of Nutrition and Dietetics is one you can whip up quickly with your kids and keep them occupied while teaching them about good nutrition.
The Berries and Spinach Smoothie contains
- strawberries, which are rich in vitamins and minerals, especially Vitamin C, potassium, manganese, and folate.
- blueberries, also contain Vitamin C, Vitamin K, manganese, and fiber.
- spinach, rich in Vitamins A, C, and K, manganese, iron, and magnesium.
- bananas, rich in potassium and fiber.
- kiwi, also rich in potassium, Vitamin C, fiber, and calcium
To make this smoothie, you need:
2 cups frozen unsweetened strawberries (or you may use fresh strawberries)
½ cup blueberries
1 banana cut in chunks
½ kiwi, sliced
2 cups fresh spinach
½ cup ice cubes
1 cup almond and coconut milk
½ cup 100-percent apple juice
First, wash your hands.
- Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, milk and apple juice in blender.
- Blend until smooth. Serves 4
1 cup provides: 100 calories Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 170mg; Total Carbohydrate: 25g; Dietary Fiber: 4g; Protein: 3g; Calcium: 450mg.
If you don’t already own a blender or are looking for a new one, here are two popular brands to choose from.
To make a more satisfying drink you can add one of the protein powders shown below or you may also add your favorite nut butter.
If you are looking for a gluten-free brand, this might be just up your street.
And for the chocolate lover:
If your taste runs to vanilla and you want low carb, soy free and gluten free, here’s your choice:
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