Follow this formula to make a balanced, healthy and energy boosting smoothie:
STEP 1: ADD 50% leafy greens/light vegetables to the tall cup. Aim for two handfuls
STEP 2: ADD 1-2 servings of fruit. Example: 1 banana = 1 fruit serving
STEP 3: ADD 1-2 servings dairy/fat/carbohydrate. Example : 1 serving = 1 handful nuts/1 tbsp. flaxseed powder/ ½ cup plain yoghurt/ ¼ cup raw oats/oat bran. This will makes it more filling and nutritious
STEP 4: ADD ice/cold water (make sure your blender can take ice), we use a Nutribullet which is great for smoothies.
STEP 5: Blend and Serve
Try this green smoothie as a great example:
- 1 medium ripe banana
- 1 cup of fresh, canned, or frozen pineapple
- 3 large handfuls of fresh spinach (washed)
- 1 cup of plain Greek yogurt
- 6 oz. water
- 1 teaspoon coconut oil (optional)
Thank you to, http://www.simplyrecipes.com/recipes/green_smoothie/ for inspiration.
Munchwize Dietitians are based in Claremont, Cape Town. Contact us for more healthy recipes.
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