Strawberry Banana Chia Pudding

About a year ago, we were preparing chia pudding on set for one of our TV appearances and we poured the chia seeds out of the container and into a bowl and added a little bit of almond milk.  A few minutes later, the food stylist who had purchased the chia seeds for our nutrition segment came over to us and was in a panic—she thought that the chia seeds disappeared.  She had never seen how chia seeds swell when you add liquid and at first she looked horrified by unidentifiable the gelatinous mixture in front of her, but when we explained that what she was looking at was the chia seeds and their benefits her face quickly changed as she became fascinated with the mighty little seeds, and with good reason.!  As registered dietitians, a lot of our clients ask about chia and wonder why we recommend it.

Strawberry Banana chia Pudding | The Nutrition Twins

So, why is chia so cool?

For starters, they absorb about 10 times their weight in water (wowzers!), so they turn into a thick gel-like texture, which is perfect for pudding making—not to mention, this is also perfect for helping you to feel satisfied.  Think…that same thing happens in your stomach—the seeds swell and fill you up!

They’re also rich in Omega 3 fatty acids– and also in fiber and protein which is the magical combination when it comes to providing satiety.  And chia seeds are packed with antioxidants to prevent cell damage from free-radicals that can lead to diseases like cancer.

Strawberry Banana chia Pudding | The Nutrition Twins

In honor of our love of chia seeds as well as our cravings for a little something sweet, we created this Strawberry Banana Chia Pudding.  This pudding is hits the spot–it’s deliciously sweet and packs in nutrients.  Add a hard-boiled egg and you have the perfect grab and go breakfast!

Strawberry Banana chia Pudding | The Nutrition Twins

(Pssst… looking for more healthy recipes?  Please feel free to search this site!  And here are a few to start:

This strawberry banana chia pudding is so simple to make.  Toss all of the ingredients into a food processor or blender, allow to chill overnight, top with a few banana slices, more berries or enjoy the pudding toppingless and voila!  If you’re like us and sometimes want a touch of something sweet after dinner, take a few bites of this! We keep it in our fridge and take a few bites if we get a sweet craving—it works like a charm!

Strawberry Banana chia Pudding | The Nutrition TwinsStrawberry Banana Chia Pudding

Makes 3 Servings

Ingredients:

  • 2 ripe bananas, peeled
  • 2 cups fresh or thawed (if frozen) strawberries
  • 2 Tbsp almond milk
  • 2 Tbsp chia seeds
  • 1 Tbsp maple syrup (or sweeten to taste)
  • 1 Tbsp flax meal
  • 1/8 tsp ground cinnamon

Directions:

  • Put the bananas, strawberries, and almond milk in a food processor and mix until combined. If you don’t have a food processor, you can use a blender and blend until smooth. Add the maple syrup and adjust sweetness if desired.
  • Add the chia seeds, flax meal and cinnamon and pulse until combined.
  • Place the chia pudding into 3 or 4 serving dishes and chill for at least 2 hours or overnight before serving.  Garnish with more berries and a few banana slices.

Nutrition Information per serving

  • Calories 170, Total Fat 3.5 g, Cholesterol: 0 mg, Sodium 9 mg, Potassium 506 mg, Carbohydrates 33 g, Fiber 8.3 g, Sugar 19 g, Protein 4 g

Strawberry Banana Chia Pudding
 
Author:
Recipe type: breakfast, dessert, gluten free, dairy free, grain free, vegan
Serves: 3 servings
Ingredients
  • 2 ripe bananas, peeled
  • 2 cups fresh or thawed (if frozen) strawberries
  • 2 Tbsp almond milk
  • 2 Tbsp chia seeds
  • 1 Tbsp maple syrup (or sweeten to taste)
  • 1 Tbsp flax meal
  • ⅛ tsp ground cinnamon
Instructions
  1. Put the bananas, strawberries, and almond milk in a food processor and mix until combined. If you don’t have a food processor, you can use a blender and blend until smooth. Add the maple syrup and adjust sweetness if desired.
  2. Add the chia seeds, flax meal and cinnamon and pulse until combined.
  3. Place the chia pudding into 3 or 4 serving dishes and chill for at least 2 hours or overnight before serving. Garnish with more berries and a few banana slices.
Nutrition Information
Calories: 170 Fat: 3.5 g Carbohydrates: 33 g Sugar: 19 g Sodium: 9 mg Fiber: 8.3 g Protein: 4 g Cholesterol: 0 mg

Strawberry Chia Pudding Collage

Cinnamon Banana Muffins

As you likely know, we think muffins are the bomb. Who doesn’t love a good muffin? We prefer them waistline- friendly, of course. Most muffins are typically loads of calories and fat—and they’re usually disastrous calorie bombs. But this delicious goodie feels indulgent and contains healthy ingredients. As you know, we frequently like to whip up these types of creations! Do you remember our Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few!

Cinnamon_Banan_Muffins_Logo (1)

Well, say hello to these pups! We love these muffins because they are great on-the-go and satisfy your sweet tooth but get most of their sweetness from bananas and then a splash of honey. Plus, these muffs are tasty refrigerated and chilled or just at room temp, easy-breezy, whatever works best for you! Enjoy!

 

Cinnamon Banana Muffins

To make a yummy meal that is both filling and packed with protein, be sure to eat it with a non-fat Greek yogurt or eggs or low-fat cottage cheese.

Makes: 8 servings

Ingredients

2- ½ medium bananas (about 7-inches each)

1- 1/4 cups of gluten free flour (we used, Krusteaz but regular flour will work just as well!)

1/4 cup water

1/3 cup honey

1 egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 ½ tsp. pure vanilla extract

1 tsp. of cinnamon

Oil in a spray container

Directions

  1. Preheat oven to 350 degrees.
  2. Mash up bananas until soft enough to stir in a large bowl.
  3. Add the rest of the ingredients to the mashed up bananas and mix well.
  4. Spritz a muffin tin with oil, or grease with shortener and then fill with the muffin mixture.
  5. Bake muffins on upper rack for approximately 15 minutes. Muffins are ready when the tops of the muffins have browned slightly.

 

Nutrition Information (1 muffin): 160 calories, 1.25g fat, .35g saturated fat, 36 carbs, 2.35g protein, 1.7g fiber, and 12.6mg sodium

 

Nutrition Facts for 1 muffin and 1 cup of nonfat Greek yogurt and raspberries): 312 calories, 1g fat, 0g saturated fat, 48g carbs, 23g protein, 6g fiber, 98mg sodium.

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

 

 

 

 

 

Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

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Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg

 

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Blueberry_Blender_Muffins_Collage

Parmesan Eggs in a Bell Pepper Ring

We’re creatures of habit in every sense of the word.  We’d be happy as clams eating our favorite foods every day of the week.  However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients.  Despite this, we can’t resist but to eat a couple of foods that we love so much every day.  For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird 😉 ).  And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in!  So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, we couldn’t help but include our two of our besties –peppers and eggs!

Looking for more healthy recipes?  Please feel free to search this site!  Here are a few to try:

This take on  “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!

Here are a few of the stars of the dish:

Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity.  They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.

Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina.  We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D.  Plus, we love the company and work with them :).

This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!

Parmesan Eggs in a Bell Pepper Ring

Serves 1

Ingredients

2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)

1 bell pepper (red, yellow, or orange)

1 tbsp. Parmesan cheese, we used shaved

1 green onion (green part only)

1 slice whole grain bread

Olive oil (in a spray bottle; spritzed)

1 cup shredded kale

Salt  to taste

Pepper to taste

 

Direction

  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  1. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  1. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  1. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  1. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  1. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  2. Serve with a side of sautéed kale.

Nutrition Facts Per Serving:  302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber

The Nutrition Twins are spokespeople for Eggland’s Best.

Parmesan Eggs in a Bell Pepper Ring
 
Author:
Ingredients
  • 2 eggs (we use Eggland’s Best (www.EgglandsBest.com) because they have 25% less saturated fat compared to ordinary eggs)
  • 1 bell pepper (red, yellow, or orange)
  • 1 tbsp. Parmesan cheese, we used shaved
  • 1 green onion (green part only)
  • 1 slice whole grain bread
  • Olive oil (in a spray bottle; spritzed)
  • 1 cup shredded kale
  • Salt to taste
  • Pepper to taste
Instructions
  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  3. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  4. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  5. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  6. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  7. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  8. Serve with a side of sautéed kale.
Nutrition Information
Serving size: 1 Calories: 302 Fat: 16g Saturated fat: 5g Sodium: 310mg Fiber: 5g Protein: 20g

Chocolate Almond Breakfast Pudding

By now you know that although we are registered dietitians and personal trainers who base our diets on fresh, unprocessed healthy foods, we are suckers for chocolate. 🙂 Yep, in fact, we’re so wild for chocolate, that it wouldn’t surprise us if you told us that you heard us arguing over the last chocolate covered pretzel…or a Hershey’s kiss…or a hot chocolate (we don’t discriminate and would even enjoy one in the summer) for that matter! 🙂 So we’re always whipping up new yummy, waistline-friendly– and healthy– chocolate recipes! Have you tried our Guac-Chocolate Mousse or our Chocolate Drizzled Granola Balls or our Chocolate Coconut Chia Balls, just to name a few.

We whipped up this pudding with breakfast in mind.  For that reason, our goal was to create a satisfying recipe with just a  hint of chocolate so it wouldn’t be so overly sweet that it would set your taste buds off craving more of the super sweet flavor all day.  You know, when something is just so sweet and good, you just want more and more vs. when it’s simply just good and satisfying, when you’re done, you’re done.  The latter is true for this pudding–with just a hint of chocolate, in this satisfying creamy pudding texture, it puts the kibosh on your sweet taste buds and your body will be fueled with fiber and protein without the highs and crashes from sugary foods.

Pudding2

One of the best strategies we use with our weight loss clients to ensure weight loss success is to substitute high-calorie, low-nutrient foods with foods that are rich in protein and fiber. This protein/fiber combo helps to keep you feeling satisfied so you don’t overeat due to hunger. It also helps to keep blood sugar levels stable so you don’t experience energy/ sugar crashes that send you running for simple carbohydrates and sugar for a quick pick-me-up. Our clients who start using this strategy can’t believe how much easier it becomes to prevent overeating.

Chocolate_Almond_Breakfast_Pudding_collageAnd guess what? We’ve got you covered with the satiating protein/fiber combo in this Chocolate Almond Breakfast Pudding. We use chia seeds which are a great example of a food that’s rich in both fiber and protein– in only one ounce they contain 11 grams of fiber and 4 grams of protein. (If you’ve never used them before, other than trying them in our pudding, try sprinkling a teaspoon of chia seeds in your smoothies, on top of oatmeal, or mixed into a muffin batter for an added fiber boost that will keep you feeling full for hours.) As an added bonus, chia seeds are high in minerals such as calcium and magnesium and are a good plant-based source of omega-3 fatty acids.

 

Pudding1

Chocolate Almond Breakfast Pudding

This Chocolate Almond Breakfast Pudding combines the satiating combo of protein and fiber (thanks to chia seeds) and a hint of our love (chocolate!) to create a healthy, satisfying breakfast.  We suggest having it with some fruit and eggs for a fab, super satiating meal!

 

Makes 2 servings

Ingredients

  • 3/4 cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • 1/4 teaspoon almond extract
  • Dark chocolate shavings, optional

Directions:

Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!

Nutrition Facts: 124 Calories, 6 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 64 mg Sodium, 18 g Carbohydrate, 7 g Fiber, 9 g Sugar, 4 g Protein

Pudding3

 

Chocolate Almond Pudding
 
Author:
Recipe type: Dessert
Serves: 2
Ingredients
  • ¾ cup unsweetened almond milk (plain or vanilla)
  • 2 tablespoons chia seeds
  • 2 tablespoons cocoa powder
  • 1 T honey
  • ¼ teaspoon almond extract
  • Dark chocolate shavings, optional
Instructions
  1. Combine almond milk and chia seeds in a small bowl. Let sit for an hour (or more) so that the seeds can rehydrate. Add this mixture and all other ingredients (except chocolate shavings) in a high-speed blender and blend until smooth. Pour into small glasses and refrigerate until chilled. Top with chocolate shavings, enjoy!
Nutrition Information
Calories: 124 Fat: 6 Saturated fat: 1 Carbohydrates: 18 Sugar: 9 Sodium: 64 Fiber: 7 Protein: 4 Cholesterol: 0

 

Tropical Green Smoothie

June 17th is “National Eat All Your Veggies Day,” and since we’re all about getting more veggies all year round, this delicious smoothie will help get the job done, no matter what day it is!…

We know what you’re thinking—that we probably were the ones who invented such a day! But this day really exists—without our doing!  And although in our hearts and minds, every day is National Eat All Your Veggies Day 😉 , we’re thrilled that this day is officially recognized!

BTW, thank you so much for making our day—so many of you emailed us to tell us you love and would never guess you were actually getting your veggie servings in our Skinny Green Smoothie, our Avocado and Apple Green Smoothie, and our Kale Recharge Smoothie and we can’t wait for you to try this to feel the same way! 🙂

 

30923722 - healthy green juice smoothie surrounded by whole fruits, vegetables and chia seeds with fresh strawberry garnish and red swirl straw

 

 

And if you struggle to get your veggies in, this is the easiest, most delicious way to make that challenge obsolete– and you can enjoy it at breakfast to really start your day off right!  This morning boost is packed with nutrients that’ll help mop up damage in your body created by pollution, toxins and stress, while helping you to fight inflammation and disease.  With just 217 calories and 15 grams of satisfying protein, this smoothie is a complete score. (Oh yeah!)

Filled with fiber and antioxidants, this tropical green smoothie is a great energy booster to start off your day right.

The magic of the Tropical Green Smoothie:

Hello Veggies, hasta la vista toxins! Veggies contain phytonutrients to help prevent destructive particles from injuring cells.  And in this smoothie, we’ve got kale.

Kale, besides being packed with nutrients like Vitamin A, Vitamin C, Vitamin K and Vitamin B6, has glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this smoothie uses fresh, not cooked kale. That’s because cooking or processing decreases the glutathione bioavailability.

Pineapple and strawberries contain antioxidant and anti-inflammatory compounds, which help to neutralize toxins and prevent damage caused from the inflammation that results from stress, pollution and even from overdoing it on less-than-healthy toxin-creating foods and drinks.

Flaxseeds are a good source of omega-3 essential fatty acids. They are important for brain health and powerful anti-inflammatories that protect against heart disease.

This smoothie will leave you feeling refreshed and ready to take on the day!

Enjoy!

Makes 2 servings

Ingredients:

2 cups kale, packed

2 cups pineapple, cut into cubes

1 cup frozen strawberries

7 oz. plain Greek yogurt

1 tsp flaxseeds

Directions:

1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.

2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).

3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.

Nutrition Information per Serving:

Calories: 207

Carbohydrates: 33 grams

Fat: 2 grams

Protein: 15 grams

Sodium: 73 milligrams

Sugar: 25 grams

Fiber: 5 grams

Cholesterol: 4 milligrams

Tropical_Green_Smoothie_logo

Tropical Green Smoothie
 
Prep time
Total time
 
Serves: 2
Ingredients
  • 2 cups kale, packed
  • 2 cups pineapple, cut into cubes
  • 1 cup frozen strawberries
  • 7 oz. plain Greek yogurt
  • 1 tsp flaxseeds
Instructions
  1. Cut kale into ribbons by removing the stems and cutting them into pieces that look like 1-inch strips. Pack the kale into the cups to ensure that you are getting the full serving.
  2. Cut the frozen strawberries into halves (allow to slightly thaw if they are too frozen to cut).
  3. Add yogurt to the blender and then add the kale, pineapple, strawberries, and flaxseeds and blend until smooth.
Nutrition Information
Serving size: 12 oz. Calories: 207 Fat: 2 g Carbohydrates: 33 g Sugar: 25 g Sodium: 73 mg Fiber: 5 g Protein: 15 g Cholesterol: 4 mg