Love Your Greens Shake
When making vegetable or fruit shakes, one of the advantages of using a blender instead of a juicer is that all the nutrients and ?ber stay in the drink instead of being extracted as pulp. This recipe, made with a variety of vitamin-rich hearty greens and fresh fruit, will work best using a high-powered blender, such as a Vitamix.
For better blending, most manufacturers suggest adding liquids ?rst so that they are closest to the blade. Then add ingredients from softest to most dense, and ice cubes last. Check your blender’s instructions for the best order for your machine.
Feel free to swap out ingredients with whatever fruits and veggies you have on hand. Half the fun is experimenting! Just be sure to wash your greens well before using.
Ingredients
Serves 2
- 1/2 cup water
- Juice of 1/2 lemon
- 1/2 avocado, peeled and pitted
- 1 cup fresh spinach leaves
- 1 cup kale leaves, thick ribs removed
- 1 apple, cored and quartered
- 1 cup seedless green grapes, chopped pineapple, or chopped mango
- 2 tablespoons coarsely chopped mint leaves
- 1 cup ice cubes
If you have mouth or throat pain,, omit the lemon juice and don't prepare the drink with pineapple — both can make mouth tenderness worse.
Instructions
In a high-powered blender, combine the water, lemon juice, avocado, spinach, kale, apple, grapes, mint, and ice cubes. Start on low and increase to high speed for about 1 minute, or until smooth.
Per serving
Calories: 160
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 30 mg
Carbohydrate: 30 g
Dietary fiber: 6 g
Sugars: 20 g
Protein: 2 g
Calcium: 60 mg
Potassium: 560 mg
- Excerpted from
Copyright ?2018 American Cancer Society.
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