Green Smoothie

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How to Make a Healthy Smoothie 3 Ways

Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.

Yield: 2 servings, about 1 3/4 cups each
Active Time: 10
Total Time: 10

Ingredients

  • 2 ripe medium bananas
  • 1 ripe pear or apple, peeled if desired, chopped
  • 2 cups chopped kale leaves, tough stems removed (see Notes)
  • 1/2 cup cold orange juice
  • 1/2 cup cold water
  • 12 ice cubes
  • 1 tablespoon ground flaxseed (see Notes)

Preparation

Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Tips & Notes

  • Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.
  • Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

Nutrition

Nutrition Per Serving

calories 240
fat 3 g (0 g sat, 0 g mono)
cholesterol 0 mg
carbohydrates 55 g
protein 5 g
fiber 8 g
sodium 38 mg
potassium 987 mg

Nutrition Bonus Vitamin A (210% daily value), Vitamin C (208% dv), Potassium (28% dv), Magnesium (21% dv), Folate (18% dv).

Carbohydrate Serving 3

Exchanges 2 1/2 fruit, 1 vegetable

From EatingWell September/October 2011