“Eat your veggies!” mom says while pointing at the green objects on your plate. You sigh in response and perhaps roll your eyes. This childhood memory rings all too true for many of us. Now, as grown-ups, we’ve realized that mom did in fact know best. But if you still don’t love your greens, what do you do? Smoothies!
The United States Department of Agriculture (USDA) recommends that the average adult get 2-4 servings of fruit and 3-5 servings of vegetables every day. However, the average American only consumes 1-2 servings of fruits AND vegetables a day.
While working is now the American pastime, we unfortunately also rank high in food waste production. Research shows that the average adult in the U.S. wastes approximately 20 pounds of food per month. In fact, the Natural Resource Defense Council states that America is Losing up to 40 Percent of its Food from Farm to Fork to Landfill.
Nutrition experts and foodies have started a trend for more nutrition and less waste in America. That trend: the smoothie. These often-nutritious drinks filled with fruits and veggies can also be mixed with ingredients like ice, water, dairy, flax, chia seeds, protein powders and nuts. These provide different texture and nutrition. Smoothies are not new to America’s vast menu of food options. But, it was only about 5 years ago that the benefits of smoothies caught the public’s attention.
For what reason you ask? Smoothies take an average of 5-10 minutes to make and can include 10 or more servings of fruits and vegetables alone. That’s right! Making a smoothie for a quick and easy snack or to replace a meal can take less time than waiting in line at the drive-through. It can be the secret to meeting your daily recommended produce intake. This may already seem appealing to you, but there are even more reasons to jump on the bandwagon!
The largest nutrition study in history, The Oxford/Cornell China Study, found that mostly plant-based diets correlate to very low rates of heart disease, autoimmune disease, and cancer.
Clearly, the benefits of the smoothie trend are pretty powerful. So, when preparing for your busy work week, try making Robyn’s Green Smoothie below and see for yourself how easy this nutritious snack or meal can be for your healthy lifestyle. Don’t be afraid to switch it up and include some of your favorite fruits and vegetables!
- 1 1/2 cup water and ice
- 3 large handfuls of spinach
- 2 large leaves of kale with stems
- 2 cups frozen mixed berries
- 1 banana
- 1 apple or your favorite fruit
In a high-powered blender, blend water, ice and greens for 30 seconds or until smooth. Add fruit and blend until smooth. This will make approximately one quart and can be kept up to 48 hours in the fridge!
Tips and Tricks:
- Add stevia or raw organic agave nectar to sweeten.
- Add your favorite organic protein powder to get additional protein in your diet.
- In the beginning, add additional fruit for a more flavorful drink and as you go adopt more greens into your own recipe.
Care you will love.
First Stop Health providers are here to care for you! You can schedule a visit with our primary care providers, certified diabetes educators and registered dietitians to talk about your health concerns. All our visits are virtual, so you can get care from where you're most comfortable!
