smoothie anyone?

With all the different food options on campus and having a limited budget for food, it may be hard to consume the recommended amount of fruits and vegetables everyday. (Which based on a 2000 calorie diet is about 2.5 cup equivalents of vegetables per day and 2 cup equivalents of fruit per day- 2015 dietary guidelines).

Smoothies are a great way for you to get these servings in, and they’re delicious! You really can’t go wrong when making them either. Here are a few of my favorites!

(I’m in love with my fruit ninja blender and highly recommend you asking for one for your birthday or Christmas, but a blender will do the job too!)

1. STRAWBERRY BANANA

strawberry-banana-smoothie-5

  • 12small ripe banana (Frozen or raw)
  • 12cup strawberry (Frozen or raw)
  • 12cup milk (nonfat, unsweetened almond milk – my fave, coconut milk, soy milk)
  • 12cup nonfat greek yogurt (Plain)
  • 2  teaspoons cinnamon (or honey)
  • ice cubes (if you’re fruit isn’t frozen)

Mix it all together and you have a delicious smoothie! Just a few side notes about making smoothies: Sometimes buying frozen fruit can be expensive, so it’d also be really easy to just by fresh fruit and then cut it and put it in the freezer. I don’t have an ice maker in my home, so I have to use frozen fruit to give it that cold smoothie effect. Some places that I like to buy my frozen fruit for a decent price is Aldi and Trader Joes. (Make sure to look for the fruit with no added sugars. The only ingredients should be the fruit and maybe a natural preservative of some sort).

2. VERY BERRY (+ SOME GREENS)

very-berry-smoothie-5

3. PEANUT BUTTER BANANA

peanut-butter-banana-chocolate-chip-smoothie-022a

  • 1 frozen banana
  • 2 tablespoons peanut butter
  • 2 tablespoons unsweetened cocoa powder
  • 12cup milk (nonfat, unsweetened almond milk – my fave, coconut milk, soy milk)
  • 12cup nonfat greek yogurt (Plain)
  • Ice if your fruit isn’t frozen

Between the banana, cocoa, and peanut butter, this is a great recipe when you’re crazing something sweet! You can always add PB2 instead of peanut butter and it works just as well!

4. APPLE SPINACH SMOOTHIE

Screen Shot 2016-03-09 at 10.24.48 PM

  • 2 apples of your choice cored and cut into chunks (I like Gala apples, and I keep the skin on to add some fiber!)
  • 1/2 banana
  • a large handful of fresh spinach
  • 1/2 cup of kale
  • 12cup milk (nonfat, unsweetened almond milk – my fave, coconut milk, soy milk)
  • 12cup nonfat greek yogurt (Plain)
  • Ice if your fruit isn’t frozen
  • 2 tsps of cinnamon or honey

Don’t let the green freak you out. It’s delicious and the apple makes it really sweet!

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