Monthly Archives: May 2010

Kick it up with a Green Drink!

Smoothies are a great way to get in a lot of nutrition in and please your taste buds at the same time. In another effort to up my iron without supplementing, I came home from work today and fixed a green one for lunch. Fast, easy and deelish! In addition to the iron, it’s also a great source for vitamin C and A, and packs a lot of calcium!

  • 2 ounces spinach
  • .4 ounces kale
  • 2.8 ounce carrots
  • 3.1 ounce apple (I just tossed in a half – seeds and all into the vitamix)
  • 1.8 ounces grapes (I used green)
  • .5 ounce fresh parsley
  • .8 ounce lemon, with peel (if it isn’t organic, don’t use the peel)
  • 1.5 ounces orange juice (optional – you could just add more water)
  • a little water

When making a drink like this, adding fruit like lemon does a lot for the flavor, which comes in especially handy when making something like this for kids, and adding a bit of honey works well for that too.

It’s a super low calorie, nutrient-dense snack! For folks who love to eat, this is a great way to pack in a lot of nutrition while leaving a lot of room for more eatin’ later!

Approximate Nutritional Information for this (thanks Nutrimirror!):

A little green refreshment...

  • Calories 163
  • Total Fat 1 g
  • Saturated Fat 0.2 g
  • Trans Fat 0 g
  • Cholesterol 0 mg
  • Sodium 115 mg
  • Total Carbohydrate 40 g
  • Dietary Fiber 8 g
  • Sugars 25 g
  • Protein 4 g
  • Vitamin A 1084 µg (155% of my A for the day)
  • Vitamin C 103 mg (138% C for the day)
  • Calcium 149 mg (15% of what I need for the day)
  • Iron 3 mg (Wow – 19% of my day’s iron requirement!)

Leave a comment

Filed under Gluten Free, Uncategorized, Vegan, Vegetarian