Recipe: Healthy fruit and veggie smoothie

Smoothies are a great alternative to fast food and an easy way to boost your intake of fruits and vegetables. 

Smoothies can help you: 

• Eat the daily recommended 2 cups of fruit and 2.5 cups of vegetables 
• Meet the recommended daily intake of fiber — 25 grams for women and 38 grams for men  
• Lose some weight, if you choose ingredients such as low-calorie, high-fiber green, leafy vegetables 
• Increase bone strength and density 
• Strengthen your immune system 
• Lower your cholesterol
• Reduce your risk of chronic illnesses such as diabetes and heart disease 

To make sure your smoothie is healthy, avoid sweet ingredients like excessive fruit and fruit juices. Instead, choose things like spinach, kale, carrots and ginger as primary ingredients, then add a bit of sweetness with a small piece of apple or half a banana. 

Super-foods like blueberries, Swiss chard, dandelion greens, ground flax seeds, chia seeds and turmeric are also good additions. All-natural peanut butter, almonds and cashews are fine in moderation. And for some protein, try a small scoop of Greek yogurt.

Here's a great recipe for a healthy fruit and veggie smoothie:

Ingredients:

• ½ cup spinach or other greens
• ½ cup blueberries
• 1 whole carrot
• ½ medium-sized apple
• 1 tablespoon freshly grated ginger
• ¼ cup water
• 3 ice cubes
   

Instructions:

• Blend until fully mixed and store in a refrigerator
   

Next steps:

Looking for more? Explore our dietitian-approved recipes