Smoothies

Smoothies are a great way to get your fruits and vegetables in for the day and stay cool and hydrated in the summer. Try these recipes after a workout or for a between meal snack.

Green Machine

  1. 1 cup skim milk (or soymilk)
  2. 1 whole, ripe banana
  3. 1 cup raw spinach
  4. Ice (if you like your shakes a little thicker, add more ice; if you like them a more liquid consistency, ease up on the ice)

Combine everything into a blender and blend until desired consistency.

This shake is a great source of calcium, potassium and vitamin K!

  • Calories: 210
  • Protein:10 g 
  • Carbs: 43 g
  • Fiber: 4 g
  • Calcium: 330 mg (recommended amount is 1000-1300 mg/day for adults)
  • Potassium: 1 g (recommended amount is 4.5-4.7 g/day for adults)
  • Vitamin K: 145 mcg (recommended amount is between 75-90 mcg/day for adults)


PB&J

  1. 1 cup skim milk (or soymilk)
  2. 1 whole, ripe banana
  3. 4 -5 whole, frozen strawberries (fresh works as well)
  4. 1 tablespoon peanut butter (my favorite is all natural crunchy PB)
  5. Ice (if you like your shakes a little thicker, add more ice; if you like them a more liquid consistency, ease up on the ice)

Combine everything into a blender and blend until desired consistency.

This shake is a great source of calcium, potassium, fiber and protein!

  • Calories: 315
  • Protein: 15 g
  • Fat: 8 g
  • Carbs: 48 g
  • Fiber: 5 g
  • Calcium: 372 mg
  • Potassium: 1 g
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