This recipe makes about a 24 oz smoothie.
Ingredients:
10 oz milk
2 cups spinach
1 1/2 cups bananas (frozen)
1 cup mangos (frozen)
1 cup peaches (frozen)
1 scoop of protein
1 cup ice (crushed or the little ice balls, like at Cafe Rio, are best)
Just blend them all together for a yummy, healthy smoothie! If you are having a hard time blending it stop the blender and stir it. If you're still having a hard time you should add more juice, but too much will mess up the consistency. Also, if you use whey protein it usually makes the smoothie kind of puffy... so that will make it look bigger. Don't pack the spinach in, you'll have way too much. Bananas are a bit strong, so if you don't like them you can use a different fruit or just use more mangos or peaches.
Nutritional Facts:
Depending on how you make it, its between 450-650 calories (bananas have a lot of calories).
Fat: 4.81 grams
Carbs: 118.06 grams
Protein: 35.21 grams
This smoothie has a lot of vitamin A, which helps with vision, the immune system, and reproduction. It also helps organs work properly. Vitamin C is an antioxidant, which helps with colds or sore throats. It's also good for your skin and bones.
While this meal does cover most food groups, it obviously has way more fruit than anything else. It doesn't have any grains, so I usually have a piece of toast too, and I use coconut oil instead of butter. If you have this smoothie for breakfast I would recommend a lunch that has more grains and proteins.
-M. Miller
I decided to make this because when I did my diet analysis paper I realized I was not eating a lot of fruits and vegetables. I was missing many vitamins in my diet. By making and drinking this smoothie I was able to get a lot of vitamin A and Vitamin C. This was an easy recipe to make but it was quite expensive. However, I enjoyed the taste of the smoothie. I don’t love green smoothies but it was one of the better ones that I have had and I would be willing to make it again when I need to get some fruits, vegetables and protein into my diet.
ReplyDeleteI chose to make this recipe because in my diet analysis I noticed that I was lacking in Vitamin C which is vital to helping your immune system and other body systems. I thought the recipe was very easy to make and very easy to mold to the specific taste of the person making it. I’ve never tried a smoothie with spinach before but I thought I would give it a try and all the other fruit, for the most part, covered the spinach taste and it was really good! The smoothie has the vitamins that I need, especially the vitamin C and it also has the protein I want in order to build and renew muscle. I would definitely make this again but I think I would add strawberries or a different berry to add more flavor.
ReplyDeleteI chose this recipe because it fit perfect from what I learned I was lacking in my diet analysis. I was lacking vegetables and fruit. Smoothies are a tasty way to get those in your diet! I have very poor immune system hopefully I can make this often and help boost my immune system. I was lacking vitamin C and A. It was a little pricey but very tasty. I will most likely make this again.
ReplyDeleteThis recipe was great for me. Since I work full time and go to school full time breakfast is a meal I usually miss and the ease of this recipe really helps out with that. It was easy to make and really tasty, plus it contains fruits and vegetables which were missing from my daily diet and vitamin C which was also low. I can see this recipe making it into my diet a few times a week.
ReplyDeleteAccording to my diet analysis paper my diet is very high in sugary carbs and very low in fiber, healthy fat, and lean protein. I chose this recipe (with a few modifications due to my lactose intolerance) because it is high in fiber and healthy protein and low in grains. I am also deficient in Vitamin A, Vitamin C, and Calcium, making this a nearly perfect start to my day. The spinach was also a really good addition because I eat next to no vegetables.
ReplyDeleteThis recipe was fairly easy and straightforward, but made twice as much as the post suggests, which was a little hard on my blender. I used a special kind of protein powder that rather ruined the flavor of the smoothie, so when I try to make it again I’ll probably purchase a new kind of protein powder. I like how jam-packed the recipe is with nutrients and how I can eat it at any time of the day. Overall a great recipe!
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ReplyDeleteMy diet was lacking in fiber and fruits! I also really hate breakfast foods most of the time, so I have a hard time getting a decent healthy breakfast. I chose this recipe because I figured it would be perfect for me to try, and I used to make green smoothies and loved them. This recipe was so easy and so yummy!! I used a vanilla protein powder that I use for protein shakes, and it was delicious. I loved how simple, and light this was, especially since it was so packed with nutrients. I will definitely be making this again, thanks so much for sharing!!
ReplyDelete-Sierra Vredeveld
I decided to do this recipe because like many others I am severely lacking in the key vitamins and minerals found in fruits and vegetables as referenced in my diet analysis paper. This is also a very flexible recipe as you can add in whatever you want. Being college students, sometimes we don't have all of the necessary ingredients to make what we want so we have to modify things slightly and It can still come out very healthy.
ReplyDeleteI like this recipe a lot because it had all of the fiber, vitamins, and minerals that I am lacking in my diet as referenced in my diet analysis paper. I also like it because it is a very flexible recipe, in which you can add or take away things based on your unit nutritional needs. I really like the fact that you can also add protein into this, as I lift weights a lot and it helps to feed my muscles and get proper nutrients back into my muscles that I lack sometimes.
ReplyDeleteI chose this recipe because I have been experimenting with smoothies. I have been trying to add another meal to my day. I currently eat 5 meals not counting protein shakes. I like this recipe because it contains only natural carbs, plenty of protein and vitamins. I changed it up just a bit by removing the spinach (spinach messes with my stomach) and adding another scoop of protein, 3 tablespoons of peanut butter, and some raw cauliflower. Turned out great, a good "on the road" meal.
ReplyDeleteI decided to make this food because I don’t get enough of the vitamins and minerals in fruits and vegetables that are in this smoothie. I often skip out on breakfast and so this was the perfect option for me! In the spinach alone it has vitamin K, calcium, iron, and folate that I am lacking in my diet. The fruits have excellent source of potassium, vitamin B-6, and vitamin C. This recipe was super easy to follow! My blender wasn’t big enough to hold all of the ingredients. The fruits made it so I couldn’t taste any of the spinach, which was perfect because I hate spinach! I will definitely be making this again. Next time I think I will skip out on the bananas because that was the main flavor of the smoothie.
ReplyDelete-A, Jensen
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ReplyDeleteI chose this recipe for a couple of reasons. First and foremost, the ease of creation. It’s super simple and easy to do. I also landed on this recipe not entirely from my analysis but from the recommendations of my doctor. My doctor wants me to get off of gluten and processed foods - pretty much just protein and vegetables. This recipe does that - I did tweak it a bit in that I removed the mangoes and added kale. It didn’t seem to hurt the taste at all. This recipe does address my low fiber, vitamin, and calcium consumption while still keeping up my proteins. I will probably make it again as it is very easy, tastes reasonably well, and meets my dietary requirements. - T. Payne
ReplyDeleteI chose this recipe because I lack vegetables, dairy, and protein in my diet. The vitamins and minerals that I generally lack are calcium, vitamin D, and iron. I found this recipe simple and delicious. I made it for a bunch of my friends who were over at the time and they all agreed it was tasty. This smoothie is creamy and sweet. I was really surprised by how much I loved this smoothie because there was no added sugar and there was spinach, which usually isn't my favorite. Overall this recipe was a crowd pleaser and took minutes to prepare.
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