UPDATE: Smoothies are an excellent (sneaky) way to get my teen to swallow his dark leafy greens and flaxseeds. Here’s one of my simple, teen-tested, smoothies that makes an ideal breakfast, morning boost or power snack. If the thought of drinking blended spinach makes you say, “Ewww…”, believe me, you won’t even taste it in this recipe.
What’s In It…
- 1/4 cup calcium-fortified orange juice
- 6 oz. nonfat plain yogurt*
- 1 medium organic apple, chopped with the skin – I particularly like using the sweeter “Honey Crisp” apples in this recipe. (Antioxidants called flavonoids may help benefit heart and cell health and the soluble fiber may reduce risk for heart disease and certain cancers.)
- 2-1/2 oz. frozen organic sliced peaches, about 4-5 slices (Vitamin C helps absorb the iron in the spinach. Also, a great source of vitamin A, an essential nutrient for healthy eyes and youthful skin.)
- 2 Tbsp. ground golden flaxseed (Flaxseed has been shown to have antioxidant and anti-inflammatory properties.)
- 2 cups fresh, organic raw spinach (Spinach is a good source of Vitamin A, vitamin K and folate which help bone, cell and vision health. It’s also high in non-heme iron which is good for muscle oxygenation.)
How It’s Made…
Toss all the ingredients in a blender in the order listed, then blend on high for 1-2 minutes until smooth. (It will be green!) Serve immediately over ice cubes — tastes refreshingly good when chilled! Serves 1.
Karen’s Fit Tip: Greek yogurt has about 1.5 times the protein and 2.5 times fewer carbohydrates, but regular yogurt has twice the amount of calcium. Since Greek yogurt has a much thicker consistency, if you prefer a thinner smoothie, you can add more orange juice.