by Andrea Collins, MS, RD, CDE, Dietitian, The Valley Hospital
Ridgewood NJ, Smoothies can be a delicious and healthy part of your food plan. Include the ingredients below to boost your phytonutrient, protein, omega 3 and fiber intake.
Combine ingredients in the order listed below and blend to desired consistency.
Base liquid: 4 to 6 ounces
Brewed and cooled tea, green or an herbal tea
Juices (optional): 2 to 4 ounces
100% fruit juices, try cranberry, orange, dark cherry, pomegranate
½ cup of unsweetened fruit, try apple, berries, banana, mango, melon, peach, pear, pineapple
1-2 cups of leafy greens or other vegetables of your choice
Choose one: Unsweetened protein powder (1 scoop), nut butter (1 Tbsp.), yogurt or kefir (1/2 cup)
Add 1 to 2 Tbsp. of ground flax seeds to the blender
Add ¼ cup to the blender if you prefer your smoothie cold
If you are interested in meeting with a nutrition coach to learn more about a wide range of personalized services including menu planning, refrigerator makeovers, supermarket shopping, advice about what to order in restaurants, personal chef referrals, lunch box ideas, collaborative cooking instruction and recipes, please contact Joe Juliano, DTR, Nutrition and Wellness Manager, The Valley Hospital, at 201-447-8093 or [email protected].
The above smoothie ideas were inspired by The Institute for Functional Medicine