It’s officially Cherry Blossom season here in the District, which means spring (real spring, not teaser spring) is just around the corner! To honor the onset of my favorite time of year in DC, I thought I’d share 5 of my favorite “Greenie”recipes. My Greenies are healthy vegan smoothies that bring together fruit, dark leafy greens, plant-based protein and nutritional superfoods in one tasty and satisfying blend. At under 400 calories for 16oz of smoothie (that’s two full glasses!), all of these recipes are are great way to start your day. They’re also packed with dietary fiber (thanks to the flaxseed and chia seeds in there) and protein to keep you full and focused. Best of all, they have anywhere from 3 to 5 servings of fruits and veggies so by the end of breakfast you’ll have either met or surpassed your recommended daily intake. Now, that’s no excuse to eat junk for the rest of the day, but it is mighty nice to know that you’re giving your body much of what it needs for optimal function from the get-go. Also, studies show that if you start your day with a healthy breakfast you’re less likely to be obese, more likely to have good/stable blood glucose levels (and consequently more energy and less moodiness), and less likely to be hungry later in the day.
If you’re not a fan of almond milk substitute your favorite unsweetened rice, hemp, soy, coconut or skim milk, or try fat-free plain Greek, soy or coconut yogurt in lieu of almond milk yogurt. Coconut water is another good liquid to swap, just beware of its sugar content. Several brands really jack that up. My favorites are Blue Monkey, C2O, and–la crème de la crème–100% Raw Coconut Water.
(1) Banana-Berry Breakfast Greenie:
- 8 oz unsweetened almond milk
- 1 banana
- 1 cup frozen whole strawberries
- 2 handfuls baby spinach
- 1 tbs almond butter
- 2 tbs ground flaxseed
- 1/2 tsp ground cinnamon
287 calories, 14g of dietary fiber, and 10g protein per serving.
(2) Blueberry-Kale Protein Greenie:
- 4 oz unsweetened almond milk
- 3 oz plain almond milk yogurt (greek style)
- 1 cup frozen wild blueberries
- 2 handfuls kale
- 3 tbs hemp protein powder
- 1 tbs chia seeds
312 calories, 22g of dietary fiber, and 27g of protein per serving.
(3) Blueberry-Beet Power Greenie:
- 8 oz unsweetened almond milk
- 2 medium beets (boiled)
- 1 cup frozen wild blueberries
- 2 handfuls baby spinach
- 1 tbs grated fresh ginger
- 1 tbs fresh lemon juice
- 3 tbs hemp protein powder
- 2 tbs ground flaxseed
319 calories, 21g of dietary fiber, and 25g of protein per serving.
(4) Pineapple-Mango Vitamin-C Greenie:
- 8 oz unsweetened almond milk
- 1 cup frozen mango
- 1 cup fresh or frozen pineapple
- 2 handfuls of kale
- 1 tbs chia seeds
- 1/2 tsp ground cinnamon
341 calories, 13g of dietary fiber, and 10g of protein per serving.
(5) Dark Cherry Goji Greenie:
- 8 oz unsweetened almond milk
- 1 cup frozen dark bing cherries
- 2 tbs goji berries (rehydrated)
- 2 handfuls of kale
- 3 tbs hemp protein powder
- 2 tbs ground flaxseed
- 1 tsp Maca powder
381 calories, 21g of dietary fiber, and 25g of protein per serving.