By Jacqui Van Grouw, Dietetic Intern [Minneapolis VA Healthcare System]
Throughout college, I formed bad habits of skipping breakfast or just grabbing a sugary granola bar on my way out the door. I always found myself ravenous by lunchtime, which would often lead to making a less healthy meal choice such as fast food.
I knew I needed to change my ways so I set out to develop a smoothie that would be a quick, nutritious breakfast alternative – and, most importantly, delicious!
This nutrient-packed smoothie is perfect for breakfast on the go. This recipe has the protein equivalent of 2.5 eggs and is loaded with fiber to help keep you satisfied until lunchtime.
Spinach Smoothie
Makes one 16-oz. smoothie
Ingredients:
- ½ avocado
- ½ banana
- ½ cup frozen mangos
- 1 cup raw spinach (about 1 handful)
- 1 cup milk (skim or 1%)
- ¼ cup Greek yogurt (plain or vanilla; fat free or 2%)
Directions:
- Combine all ingredients in blender until smooth.
- Enjoy!
Tips:
- Can use 1 whole avocado or banana instead of ½ of each.
- Substitute any frozen fruit for mangos (note: if you substitute berries, smoothie will be brown in color but will still taste great!).
- When buying Greek yogurt, make sure to read your labels! Choose brands with at least 12 grams of protein per serving.
Nutrition Information:
Per 16 oz. serving: 349 calories, 11 g total fat (2 g saturated fat), 6 mg cholesterol, 51 g carbohydrate, 9 g fiber, 18 g protein, 162 mg sodium.
