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Variety Menu / Recipes

EATINGWELL: Eat your vegetables -- and enjoy them -- with a green smoothie

If you have resolved to eat more dark leafy greens this year, you should know that you can get your daily dose 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.

Green Smoothie

Makes 2 servings, about 1 3/4 cups each.

Active Time: 10 minutes

Total Time: 10 minutes

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)

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.

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.

Recipe Nutrition:

Per serving: 240 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 55 g carbohydrate; 0 g added sugars; 5 g protein; 8 g fiber; 38 mg sodium; 987 mg potassium

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

3 Carbohydrate Servings

Exchanges: 2 1/2 fruit, 1 vegetable

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)


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