How To Get 10 Servings of Fruits and Vegetables In A Smoothie

It’s a challenge to get five or more servings of fruit and vegetables each day. I always struggled with it. It’s not exactly fun to eat carrot sticks, celery and spinach. Plus, eating a salad is time consuming when you’ve got little time to sit and eat. So what’s the perfect solution?

A Big, Delicious Green Smoothie!

Ingredients:

– 1 apple with skin, cored
– 1 orange, peeled
– 1 cup frozen, wild blueberries
– 1 small plum tomato
– 1 whole carrot
– 4+ cups or handfuls of fresh baby spinach
– 1/4 avocado
– 8 ounces of water
– 1 scoop protein powder or your favorite superfoods (optional)

Add fruit and vegetables to the blender and pulse it a few times. Finally, add the greens and blend on high until the entire smoothie is smooth and creamy. It will be brown in color because of the blueberries and greens, but will taste like apple and blueberry.

This will make an entire blender pitcher full of smoothie, approximately 32-26 ounces. Drink half in the morning and the other half later in the day by lunchtime.

Nutrition Information

For this smoothie, I’ve included the full nutrition information for this recipe. The source of data is from the USDA database. As you can see, this smoothie gives you an excellent start to meeting your full nutrition needs. Combined with healthy, whole foods throughout the day, you are ensuring that your body is getting what it needs from fresh, whole foods rather than relying on synthetic vitamin pills.

Calories: 433
Fat: 13g (grams)
Protein: 9g*
Carbohydrates: 82g (includes 25 grams of fiber)

Vitamin A: 752% RDA (Recommended Daily Allowance)
B1 (Thiamine): 44% RDA
B2 (Riboflavin): 37% RDA
B3 (Niacin): 29% RDA
B5 (Pantothenic Acid): 32% RDA
B6 (Pyridoxine): 58% RDA
Folate : 89% RDA
Vitamin C: 160% RDA
Vitamin E: 34% RDA
Vitamin K: 506% RDA
Calcium: 27%
Copper: 61%
Iron: 71%
Magnesium: 50%
Manganese: 247%
Phosphorus: 37%
Potassium: 40%
Selenium: 7%
Sodium: 10%
Zinc: 25%
Omega-3 Fatty Acids: 163%
Omega-6 Fatty Acids: 10%

* Without protein powder, this smoothie has 9 grams. If you do add protein powder, check the label for additional calories and protein amount. One serving of NutriBiotic rice protein brings this smoothie up to 21 grams!

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Tags: apple, avocado, blueberries, carrot, flax seed, meal replacement, Nutrition, orange, protein, recipe, Recipes, spinach, tomato