Smoothies are an amazing way to power up your day or refuel after an intense workout. Pull out your favorite straw and get in on some nutrient dense ingredients that will enhance your summer glow and keep your energy levels high! I hope you love this Green Machine Smoothie recipe as much as I do! Enjoy all of the benefits of boosting your daily veggie intake!
Blending vs. Juicing
Lately it seems like more people are beginning to understand the true value of relying more on fruits and vegetables for health and weight management. This has led to an increased interest in juices and smoothies because these drinks serve as a vehicle to get more nutrients in the body. But are all smoothies and juices created equal? A 2012 study and many others say no. Researchers assessed the phytochemical content of juices and smoothies and concluded that blending vegetables seems to be the better choice. The results of the study indicated that blending, as opposed to juicing, yields significantly higher levels of phytonutrients due to the pulp that remained in the final product.
Blending vegetables and other produce allows for most of the nutrients, especially fiber, to remain in tact. This is critical for decreasing the impact that the drink has on your blood sugar levels. Smoothies also provide an opportunity to add extras like hemp seeds, chia seeds, and walnuts for a healthy source of proteins and omega 3 fats. At the end of the day smoothies are more nutrient-dense and higher in fiber which are two important components of overall health. If you are going to drink a juice make sure that it’s raw and cold-pressed, filled with mostly veggies and less fruits, and no bigger than 6-8 fl oz.
The best way to address inflammation and blood sugar imbalances is getting consistent with strategic meal plans that take you from eating “healthy” to eating optimal. Join The Being Collective, my membership community for weekly anti-inflammatory meal plans, weekly recorded calls with myself and my functional medicine nutritionists, monthly Q&As with me, and an empowering community of women. One healthy meal or one workout isn’t going to move the needle but a proven system and long-term consistency will!
Green Machine Smoothie
Ingredients
- 2 tbsp dairy free coffee creamer
- 1 c water
- 1 serving vanilla protein powder
- 1 c frozen kale
- ½ c zucchini, diced and frozen
- ½ medium green apple, diced and frozen
- 1 tbsp almond butter
- 2 tbsp chia seeds
- Dash of ground ginger
- Optional: 1 tsp lemon juice
Instructions
- Add all ingredients to a high powered blender and blend until smooth.
Nutrition Facts
Green Machine Smoothie
Serves: 2
|
Amount Per Serving: 16 fl oz
|
||
|---|---|---|
| Calories | 290.7kcals | |
| % Daily Value* | ||
| Total Fat 18g | 27.7% | |
| Saturated Fat 5.3g | 25% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0 | |
| Sodium 103.6mg | 4.3% | |
| Total Carbohydrate 28.1g | 9.3% | |
| Dietary Fiber 10.7g | 40% | |
| Sugars 13g (0g added sugar) | ||
| Protein 10.6g | ||
| Vitamin A 39% | Vitamin C 25% | |
| Calcium 18% | Iron 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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