Berry and Greens Smoothie

Serving Size: 8 Ounces | Serves: 8

Ingredients:

  • 2 medium bananas
  • 2 containers (6 ounces each) nonfat vanilla yogurt
  • 3 cups leafy greens, washed (kale or spinach)
  • 1 package (16 ounces) frozen berries
  • 1 cup nonfat milk

Directions:

  1. Put bananas, yogurt, and greens in the blender. Blend until smooth.
  2. Add berries to blender. Blend until smooth.
  3. Add milk to blender. Blend until smooth.
  4. Serve immediately or freeze in individual servings.

Nutrition information per serving:
90 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 50mg sodium, 20g total carbohydrate, 3g fiber, 1g sugar, 4g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

GREEN—It’s the Color of the Season!

spring saladAfter a long winter, the first, fresh vegetables of spring taste wonderful, whether from your garden, a farmer’s market, food co-op, or local grocery store! Lettuce is plentiful, being a fairly easy vegetable to grow, but many kinds of leafy greens are available.

Many people make iceberg lettuce the base of a fresh salad, but spring and summer bring many more options! This summer, try something new like arugula, frisée, kale, or spinach. The different colors, flavors, and textures make an attractive salad and the fresh greens are loaded with nutrients.

Arugula: This leafy green offers a spicy, peppery flavor which gives a zesty “punch” when added raw to salads. Arugula is rich in phytonutrients, which may reduce the risk of several kinds of cancers, including breast, stomach and colon.

Frisée: This frilly, funky-looking green adds fun to a fresh salad! It contains many vitamins and minerals and is especially high in folate, and vitamins A and K. The feathery leaves also can give a touch of elegance to a fresh salad.

Kale: Kale is considered a “powerhouse of nutrition,” with beautiful leaves that provide an earthy flavor. It is an excellent source for vitamin K, and helps lower cholesterol.

Spinach: This dark green leafy vegetable is fairly mild in flavor overall. It is one of the most nutrient-dense foods available, being packed with vitamins (especially A and C) and minerals (especially iron).

Jazz up your fresh salad by adding:
• Fruits: Use fresh or dried berries, apples, and oranges. Fruit juice could be part of the dressing.
• Grains: Try adding cooked whole grain pastas, brown rice, quinoa, barley, wheat berries, or bulgur.
• Protein: Include proteins like nuts, seeds, beans, tofu, lean fish, and meats.
• Dressing: Keep it light in both calories and saturated fat, yet high in
flavor with small amounts of juices, spices, herbs, flavored oils, and flavored vinegars.

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner

Categories