Congrats on finishing a challenging and ever-changing semester online! Though times have been tough, we hope you were able to find time to relax and develop a routine to succeed. With the sun shining and warmer weather upon us, be sure to wear sunscreen, sunglasses, and a hat to protect you from UVA/UVB rays.
Creating The Ultimate Nutritious Smoothie:
An easy way to increase your fruit and vegetable intake!
Smoothies are a great and convenient option for breakfast or post-workout recovery fuel when made with the right ingredients. When building your smoothie, follow these tips to ensure a balance of nutrients and sustained energy:
Fruit: Stick to 1/2-1 cup fresh or frozen fruit - overloading on fruit will not fill you up for long
Vegetables: Add a handful of greens, chopped beets, diced carrots, or cauliflower to add color and fiber– you won’t taste them in the finished product!
Protein: Use low fat milk, Greek yogurt, soy milk, or nut/seed butter to add muscle repairing protein
Fiber: rolled oats, chia, flax, and hemp seeds add cholesterol-lowering fiber to slow down digestion
Add-ins/toppings: A sprinkle of granola or cereal, chia seeds, or a drizzle of nut butter adds texture and energy
Jaquelyn’s Peanut Butter & Jelly Smoothie
INGREDIENTS
- 6 strawberries
- 1/4 cup blueberries
- 3/4 –1 cup milk of choice, or a mix of milk and Greek Yogurt
- 1 Tablespoon nut butter
- Handful of kale, spinach, or zucchini
- 2 Tablespoons rolled oats
DIRECTIONS
- Add all ingredients to a blender and blend until smooth!
- Use any milk or nut or seed butter desired
- Topping ideas include whole grain cereal, granola, dark chocolate chips, pumpkin seeds, or cinnamon
- Use frozen fruit or add ice to thicken and use as a smoothie bowl
NUTRITION
- CALORIES: 310
- CARBS: 38g
- PROTEIN: 15g
- FAT: 12g
- FIBER: 6g
Hey, thanks for reading!
If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to jlitwak@framingham.edu, or call 508-626-4602. I'd love to hear your input!
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Credits:
Created with images by Aleksandr Eremin - "Sunflowers field" • LYFE Fuel - "LYFE Fuel Green Smoothie"