Searching for one thing inexperienced to your St. Patrick’s Day celebration? We have acquired you lined with a smoothie bowl loaded with a mixture of nutrient-rich inexperienced fruit and veggies.
What’s a smoothie bowl? It’s rather a lot prefer it sounds: a mix of greens and fruit that’s thick sufficient to eat with a spoon and prepared for candy and crunchy toppings.
The colourful colour and textured toppings are a deal with to your eyes and your style buds. Right this moment’s bowl, which offers three servings of fruit and one vegetable, is a scrumptious technique to get loads of fruit and veggies in your weight-reduction plan. It is also an wonderful supply of fiber, offering 9.5 grams in only one serving.
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Though spinach is the colourful ingredient on this smoothie bowl, you possibly can substitute it with kale or Swiss chard.
Darkish inexperienced and leafy greens are a terrific supply of vitamins similar to nutritional vitamins A, C, E and Ok in addition to most of the B nutritional vitamins. In addition they comprise carotenoids, that are wealthy antioxidants that shield your cells and play a task in blocking the early levels of most cancers.
In truth, inexperienced leafy greens could also be among the finest cancer-preventing meals. In addition they comprise minerals like iron, magnesium, potassium and calcium. Inexperienced veggies have few energy and just about no fats or sodium. To cowl the marginally bitter or metallic style generally related to spinach, we’ve added some splendidly candy banana to the combination.
The avocado offers some healthful fats, whereas the Greek yogurt offers protein and calcium. Collectively they create a thick and clean texture whereas serving to to maintain you feeling full and glad.
Consistent with the St. Patrick’s Day theme, we used some inexperienced toppings: kiwi and recent mint. The low-fat granola delivers some crunch, and the banana slices add sweetness to the bowl. Different fruit toppings will work simply as nicely. Possibly you may need to strive some chopped nuts or seeds like chia or sesame. Be at liberty to be artistic.
For breakfast, a noon snack at work or an after-school deal with, this nutrient-rich smoothie bowl will probably be fortunate to your well being.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being data, go to henryford.com/weblog and for questions on as we speak’s recipe e mail HenryFordLiveWell@hfhs.org.
Inexperienced Smoothie Bowl
Serves: 1 / Prep time: 10 minutes / Whole time: 10 minutes
½ cup fat-free vanilla Greek yogurt
1 banana, peel eliminated
1 cup spinach leaves, recent
1 kiwi, peel eliminated
½ cup water
2 tablespoons low-fat granola
Contemporary mint leaves
Slice ¼ of the banana into cash and ¼ of kiwi into cubes. Place the remaining banana and kiwi right into a blender. Add the yogurt, spinach, avocado and water. Mix till clean. Pour right into a bowl. Prime bowl with the banana slices and kiwi cubes, granola and recent mint.
From Henry Ford LiveWell.
334 energy (20% from fats), 7 grams fats (1 gram sat. fats), 58 grams carbohydrates, 15 grams protein, 131 mg sodium, 2.5 mg ldl cholesterol, 93 mg calcium, 9.5 grams fiber. Meals exchanges: ½ milk, 1 vegetable, 1 protein, 3 fruit, 1 fats.
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