Two Scrumptious Summer Smoothies

These two smoothies from Kelly Jones, MS, RD, CSSD are sure to put a spring in your step this summer!

Kelly Green Protein Smoothie  (Veg, DF, GF, Raw)

I’ve been making green smoothies for a few months now since it’s gotten warmer and have finally found the perfect blend of ingredients! Sure, I want to recover from my workout be it a run, spin class, or some weight training, but more importantly, post workout food needs to be delicious!!

I am not big on supplements, but Garden of Life Raw Vegan Organic protein is an exception! It is made out of sprouted grains and processed in a way that preserves essential nutrients. The original flavor contains no stevia but the others do. I find stevia upsets my stomach and gives me a headache, so “natural” or not, I personally opt to stay away from it.

Ingredients:
1/2 cup frozen mango (70 g)
1/2 cup frozen strawberries (70 g)
1 scoop Garden of Life Raw Protein (original)
1 tsp maca root powder (optional but adds amazing flavor)
1 cup Vanilla Unsweetened Almond Milk
2 cups fresh spinach
dash vanilla extract

Directions:
I think the order in which you add the ingredients makes a difference in ease of blending (unless you have a vitamix of course, which I don’t – if you want to buy me one send me an email and I’ll gladly give you my address). I add the spinach & fruit first, then protein & maca, and finally the milk and splash of vanilla. Blend as long as you see fit so that its smooth in your blender, bullet or any other smoothie making machine you may have! I find less than a minute is perfect to get the right consistency, somewhere between smoothie and green juice, but a little more on the smoothie side.

Nutrition Information:
Servings: 1
Calories: 200
Total Fat: 3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0.6 g
Monounsaturated Fat: 1.5 g
Cholesterol: 0 mg
Carbohydrate: 23 g
Fiber: 8 g
Sugar: 11 g
Protein: 21 g
Sodium: 205 mg   9 %
Potassium: 480 mg 10%
Vitamin A: 57%    Thiamin: 6 %               Riboflavin: 53 %
Niacin: 5%              Vitamin B6: 7 %          Vitamin B12: 125%
Folate: 33 %          Vitamin C: 98%          Vitamin D: 125 %
Vitamin E: 77 %    Calcium:52 %                Iron: 15%
Zinc: 19%                 Copper: 35 %               Magnesium: 23 %
Phosphorus: 7 %   Omega 3: 0.11 g  (6%)

Purple Power Smoothie

Shhhhh, don’t tell your kids… There’s a full serving of mixed greens in this post-exercise purple powerhouse!

Or you can tell them after. I’m not usually into “hiding” veggies and healthy ingredients in dishes because I want kids to learn to enjoy and want the healthy food. However, if you are trying to take control and get your children off of a cycle of picky eating, hiding first and then telling them once they love it is the next best option!

We have had a few hot days in the Northeast and I was just craving something cold yesterday after spin and yoga. We had some local mixed lettuces, looking pretty in purple & green, but a salad just sounded awful ( <– extremely abnormal feeling for this girl). So I put the greens to good use with some organic frozen fruit, almond milk and garden of life raw protein. Don’t worry if you don’t have the latter on hand though, because this will work with some yogurt and vanilla extract too. See both options below!

Purple Power Smoothie (GF, V & DF Option)

Ingredients:
1/2 cups frozen organic cherries
1/2 cup frozen wild organic blueberries
1/2 cup frozen sliced organic peaches (can sub mango)
1 cup mixed greens (preferably organic or local)
1 cup unsweetened vanilla almond milk + 1 scoop raw protein or
1 cup plain greek yogurt + 1 tsp vanilla extract + milk or water as needed for blending

Directions:
Add all ingredients to whatever blending tool you have. Tip: If using bullet type blenders, for best consistency and easiest blend, I recommend putting fruit in first, topped with yogurt or protein, then greens and milk/liquid. Pulse until smooth and enjoy!

This is a great post-workout blend of carbs & healthy protein. If you’d like to turn it into a meal, I recommend adding a tablespoon of chia or hempseeds and using an extra 1/2 cup of fruit, 1 cup of greens and 1/4-1/2 extra scoop or protein or extra 1/2 serving of yogurt.

Nutrition Information Per Serving (for garden of life & almond milk option):
Calories: 230
Total Fat: 3 g
Polyunsaturated Fat: .5 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 35 g
Fiber: 9 g
Sugar: 20 g (all from fruit, none added)
Protein: 20 g
Sodium: 195 mg 13 % Potassium: 330 mg 7 %
Vitamin A: 17%       Riboflavin: 39 %    Niacin: 20 %
Vitamin B6: 21 %    Vitamin B12: 125%
Vitamin C: 89 %      Vitamin D: 30%
Calcium: 48 %         Iron: 32 %             Zinc: 11 %
Magnesium: 4 %

Kelly Jones, MS, RD, CSSD, LDN, is a board-certified sports dietitian in the greater Philadelphia area. As a media spokesperson, speaker, consultant, and nutrition coach, her expertise lies in performance nutrition, fitness club programming, and intuitive eating. Kelly is the co-creator of the virtual course Fit Fueling: Mindful Eating for Active Females. Visit Kelly's blog for recipes, fitness nutrition tips, and more. Connect with Kelly on TwitterInstagram, and Facebook.

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