Simple Green Smoothie
Add kale or spinach to this fruit smoothie for a quick and delicious breakfast or snack.
- Yield
- 2 Servings
- Serving size
- 1
- Rating
- 3.50 of 5 (70 ratings)
Food groups
- Dairy: 1 cup
- Fruit: 1 3/4 cups
- Vegetables: 1/4 cups
Ingredients
- 1 cup kale or spinach
- 1 medium banana
- 1 cup low-fat milk (or fortified soy, coconut, or almond milk)
- 1 cup plain low-fat yogurt
- 1 medium apple (cored and sliced)
- 1 cup frozen fruit (all one fruit or a combination of mixed frozen fruit)
- flax seeds, 1 tablespoon (optional)
- chia seeds, 1 tablespoon (optional)
Directions
- Wash hands with soap and water.
- Add the kale or spinach and the liquid of your choice to a blender.
- Blend.
- Add in the rest of the ingredients, blending after each item.
- Serve and enjoy, cold.
- Reserve the leftover smoothie in the refrigerator for later in the day or the next day.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 283.37 |
| Total Fat | 3.65 g |
| Saturated Fat | 2.05 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 13.45 mg |
| Carbohydrates | 51.44 g |
| Dietary Fiber | 5.26 g |
| Total Sugars | 40.25 g |
| Added Sugars included | 0 g |
| Protein | 11.88 g |
| Calcium | 430 mg |
| Potassium | 945 mg |
| Sodium | 141.46 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 70 mg |
| Phosphorus | 342 mg |
| Selenium | 7 mg |
| Zinc | 2 mg |
| Vitamin A | 123 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 1.4 mcg |
| Vitamin C | 56 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 53 mcg |
| Folate | 46 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.6 mg |
| Niacin | 1 mg |
| Choline | 54 mg |
Notes
Consume within 24 hours.
Recipes you may also like
- One Pan Potatoes & Chicken
- Chicken Pozole Soup
- Honey Baked Lentils
- Turkey Stuffed Cabbage
- Pot Roasted Beef
- Black Bean Burgers
- Snappy Rice Dish
- Vegetarian Chili
Source
Recipe by: Northern Valley Catholic Social Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/simple-green-smoothie. Federal works are public domain in the United States.