According to the United States Department of Agriculture (USDA), the daily recommendation for fruits is 1-2 cups for adults. A serving size is typically 1 medium piece of fruit (such as an apple or banana) or 1/2 cup of sliced or chopped fruit. The daily requirement of vegetables for adults is 2-3 cups. and a serving size is typically 1 cup of raw or cooked vegetables, or 2 cups of leafy greens. It is important to choose a variety of different fruits and vegetables, including a mix of colors, to ensure that you are getting a range of nutrients and beneficial compounds. I love exploring the produce aisle and trying new things!
Smoothies are a great way to get your daily recommended amount of fruits and vegetables. They make a great post workout source of protein, or a quick on the go breakfast, meal or snack. I mix them up in my BlendJet or Ninja and use unsweetened almond milk but you can add water, coconut water or milk of choice. I also use plain greek yogurt, with no sugar added, partial or whole fat, healthy either way! Sometimes I use frozen fruit and in those cases I use a bit more liquid so it will mix smoothly. Be creative with your garnishes! I sometimes sprinkle extra seeds on top or a bit more fresh fruit to add natural sweetness and flavor! Enjoy!
Green smoothie:
- 1 banana
- 1 cup spinach
- 1/2 avocado
- 1/2 cup almond milk or milk of choice
- 1 tbsp honey
- 1 tsp chia seeds
Blend all ingredients until smooth, the chia seeds add fiber and omega-3’s! Lots of flavor and healthy protein and fats!
Berry smoothie:
- 1 cup mixed berries (strawberries, blueberries, raspberries, can use frozen)
- 1/2 banana
- 1/2 cup PLAIN Greek yogurt
- 1/2 cup almond milk, a bit more if needed to thin a bit
- 1 tbsp honey
- 1 tsp flax seeds
Blend all ingredients until smooth.
Tropical smoothie:
- 1/2 cup pineapple
- 1/2 banana
- 1/2 cup mango
- 1/2 cup coconut milk
- 1 tbsp honey
- 1 tsp coconut flakes
Blend all ingredients until smooth.
Chocolate peanut butter smoothie:
- 1 banana
- 1 tbsp cocoa powder, cacao even better!
- 1 tbsp nut butter of choice
- 1/2 cup almond milk or milk of choice
- 1 tbsp honey
- 1 tsp hemp seeds
Blend all ingredients until smooth. Hemp seeds add protein and a great nutty flavor!
Orange creamsicle smoothie:
- 1 orange
- 1/2 banana
- 1/2 cup PLAIN Greek yogurt
- 1/2 cup almond milk or milk of ch
- 1 tbsp honey
- 1 tsp vanilla extract
Blend all ingredients until smooth.
Enjoy!
