Posts

Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

pomegranate_green_goddess_smoothie_crop_small

We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

Kale_spinach_smoothie_cubes_stacked_smLOGO

 

Kale_spinach_smoothie_cubes_sm_logo

 

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

Ginger_1teaspoon_ginger_lemon-detox

 

Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

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

 

The Easiest and Most Delicious Way to Get Your Greens in the Morning: Green Smoothie Basics 101

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure  you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

Green Juice

We’ve got some great news… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a Green Smoothie recipe that’s tried, true and delicious, you’ll find many on our site, just search smoothie, or green drink, etc.)
1. Begin with your greens: In general a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best.

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

Kale_spinach_smoothie_cubes_sm_logo

Kale_spinach_smoothie_cubes_stacked_smLOGO

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We go for frozen fruits because they make the smoothie more refreshing and “dessert-like”. Plus, they don’t spoil! One half of an overripe banana is a one of our favorite ways to add sweetness—and frozen berries are great too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high (if you’re watching your calorie intake).

Cooked Grapefruit

3. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). Great options? Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk.

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!)Ginger_1teaspoon_ginger_lemon-detox

 

Or try one of these:Skinny_Green_Smoothie

Kale Recharge and Detox Smoothie
Skinny Green Smoothie

Healthy Green Smoothie
Avocado and Apple Green Smoothie
Detoxifying Green Tea Smoothie
Leafy vegetables (think spinach, kale, romaine, parsley, etc.) are a great source of fiber, vitamins, minerals, and phytonutrients that protect against heart disease, diabetes and cancer. Adios damage from free radicals, as they help to prevent chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. If you’re looking to keep skin youthful and radiant greens are your friends thanks to their collagen-promoting vitamin C and their vitamin A/ beta carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up, while also acting as a natural sunscreen, helping to prevent wrinkles from sun damage.
Your liver loves greens because they aid it in its’ detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, greens will help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its’ detoxification process, so they’re rock stars when it comes to flushing the body of toxins.

Kale_Banana_smooth_bulletgreen_smoothie_basics

 

The Easiest and Most Delicious Way to Get Your Greens in the Morning: Green Smoothie Basics 101
 
Author:
Recipe type: Kale Recharge & Detox Smoothie
Serves: 3
Ingredients
  • 1 frozen, very ripe banana
  • ¾ cup spinach, loosely packed
  • ¾ cups curly kale, stems removed, loosely packed
  • ½ cup carrots, chopped
  • 1 tsp ginger, grated
  • 1 Tbsp fresh parsley (or cilantro)
  • 1 tsp lime juice
  • 8 ounces water
  • 4 ice cubes
Instructions
  1. Place the frozen all of the ingredients in the blender. If you let the drink sit for a while, stir before serving.
Nutrition Information
Serving size: 1 serving Calories: 58 Calories Fat: 0 g Carbohydrates: 14 g Fiber: 2 g Protein: 2 g

 

Beating Holiday Bloat – And a Healthy Green “Detox” Smoothie

If the title of this had you at “bloat”, don’t worry–we–and our clients have been there too and we’re here to help! Whether it’s after Thanksgiving, after a holiday party or simply after a few days of overindulging, we’ve all had those times when we feel it’s a bit tough to get back on track and back to eating healthfully after a period of splurging.  Luckily,  this great “detox” recipe quickly gets your mind and body back on the healthy train and we’ve go some tips to help you to see immediate results so that you can stay motivated to continue on the lean, fit and nutritious path!  And although your body is equipped to detox and cleanse itself on its own, naturally, this drinks got some health-promoting nutrients to assist it in its process. And you know us–any time we can squeeze a “green” in the mix, we’re game 😉

Psst.. you also may like our Mixed Citrus Ginger Flush, Kale Recharge Smoothie, Sparkling Cucumber and Refresh Detoxer, or this morning drink Rise & Shine Smoothie.

 

Apple_Spinach_Green_Smoothie

Tips to get back on track after overindulgence:

 

Reduce Carbohydrate Intake: All that extra bread (& butta’ too) over the holidays increase carbohydrates and this results in extra water in the body! Other than all of the excess calories you may have consumed which lead to weight gain and make you feel heavy, you also store water in your muscles with carbohydrates. Carbohydrates are stored in your muscles as energy (a.k.a. glycogen) –and for each pound of glycogen, you store three pounds of water—so you may notice that you feel water-logged. Simply add more veggies to your meals, cut back on bread portions, etc.

 

Cleanse With Greens: We love eating greens to “detox”.  Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods, like greens, assist it in its process. The greens combine nutrients to help your liver in its detoxification process, antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living while also providing some anti-bloat benefits.You can mix any up– kale, broccoli, spinach or any of your faves—and get a great smoothie out of it all! They’re low in calories to help fill you up and they contain phytonutrients to fight inflammation and damage from the holiday goodies. Plus, they’re full of fiber to help to prevent constipation and the stomach bulge it causes!

 

Up the Intensity in Workouts: You don’t want to forget about all that hard work you were doing BEFORE the holidays came a knockin’. So get back to the workouts! If you can, up the time and intensity slightly each day to get back into great shape! And if you started to let exercise fall by the wayside, just make an effort to get back to it and do some movement daily to burn off some of the excess calories you consumed!

 

To help you, here’s a delish green smoothie to cleanse you out and get back on track!  It’s packed with produce (veggies!–and some fruit) which is low in calories to help fill you up  with fiber–and they contain phytonutrients to fight inflammation and damage from the holiday goodies. Plus, that fiber also helps to prevent constipation and the stomach bulge it causes! And postassium and water in the produce help to restore the body’s normal fluid balance by flushing any excess sodium from overindulgence away.  See ya bloat! 😉

 

Spinach is an especially great food to have when you want to get back on track after overindulging—one reason is that it is part of the entire anti-bloat, de-puffing, immune boosting, toxin-defeating combo! Spinach is rich in water, hydrating you and helping you to “rinse” out bloating sodium from your body, “de-puffing” you and making you feel lighter. The potassium will also fight bloat as it helps to restore normal hydration status-and its’ fiber will help push waste and toxins out of your colon for a flatter stomach.  And spinach helps the liver in its’ first phase of the body’s natural detoxification system.Healthy Green Smoothie

 

Healthy Green Smoothie

Drink this delish green smoothie to “cleanse” you out and get back on track! We suggest teaming it up with a lean source of protein such as a nonfat Greek yogurt for a light breakfast or snack. Or at mealtime drink it and eat a source of protein and some veggies such as grilled salmon on a top of a mixed green salad with tomatoes and bell peppers.

Serves: 4

 

Ingredients

 

2 cups fresh spinach

1 cup unsweetened vanilla almond milk

1/2 banana, frozen

2 cups chopped fresh red apple, skin removed (for a tart flavor, try a green, Granny Smith apple)

4 ice cubes

1 teaspoon cinnamon (optional, and you can add more or less as you like)

1 teaspoon minced ginger (optional)

 

Directions

 

  1. Place all ingredients into a blender. Pulse a few times, then puree until smooth. Add a small amount of ice to give it more juice. Make sure all ingredients are evenly smooth before pouring and enjoying!

 

Nutrition Facts: 73 calories, 1 g fat, 0 g saturated fat, 46 mg sodium, 14 g carbs, 2 g fiber, 11 g sugar, 2 g protein

 

Healthy Green “Detox” Smoothie
 
Author:
Serves: 4
Ingredients
  • 2 cups fresh spinach
  • 1 cup unsweetened vanilla almond milk
  • ½ banana, frozen
  • 1 cup chopped fresh or frozen peach
  • 1 cup chopped fresh red apple, skin removed
  • 4 ice cubes
  • 1 teaspoon cinnamon (optional, and you can add more or less as you like)
  • 1 teaspoon minced ginger (optional)
Instructions
  1. Place all ingredients into a blender. Pulse a few times, then puree until smooth. Add a small amount of ice to give it more juice. Make sure all ingredients are evenly smooth before pouring and enjoying!
Nutrition Information
Calories: 73 Fat: 1 g Saturated fat: 0 g Carbohydrates: 14 g Sugar: 11 g Sodium: 46 mg Fiber: 2 g Protein: 2 g