By Michelle Guarnieri, Dietetic Intern With most summer fruits going out of season and the weather cooling off, it may be difficult to find fresh, local produce to put in your smoothies. This green smoothie features pears, grapes, spinach, and kale- all of which are local to Maryland. This healthy smoothie is a great way to utilize the last few summer harvests and bring in the fall fruits and vegetables. Give it a try for an overall easy and ridiculously healthy meal! All you need is a blender! Let’s look at some of the key nutrients this smoothie provides. For starters, many people don’t know that pears are one of the best fruit sources of fiber available, especially with the skin included. Spinach and kale both provide a huge Vitamin K kick, with just one cup providing over 800% of the daily recommended intake! Grapes give us Vitamin K too, but the antioxidants are the shining stars here. Now, to the always trending food: avocado! Avocados are one of the best sources of vitamin B5. This vitamin is mostly found in meat and other animal products, so for you non-meat eaters, add a little extra avocado to your smoothie! For the non-produce ingredients, we have Greek yogurt, chia seeds, and flax seeds. This smoothie will keep you full for hours- despite being mostly fruit. Why? Because of the Greek yogurt! Adding a great source of protein like yogurt prevents your blood sugar from spiking and keeps you full much longer than just juice would. Finally, let’s talk about omega-3. Our bodies can’t make omega-3, and most Americans don’t have nearly enough of it. Chia and flax seeds are some of the best sources on the market, so enjoy these power foods too. Enjoy! Ingredients:
1 pear, unpeeled, cored, and chopped 2 cups spinach or kale leaves 10-15 green grapes ¾ cup fat free plain Greek Yogurt ¼ avocado, chopped ½ of a lime’s juice 1-3 tsp chia or flax seeds handful of ice Process: In a blender or food processor, combine all ingredients until desired consistency.
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ABOUTTerps With Taste is run by the Student Nutritionist Team with University of Maryland Dining Services. We write content for students, by students. Enjoy! Categories
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April 2024
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