Happy March! After winter’s cold and dark days, March gives us the light we need to see spring and summer right around the corner!
That being said, lighter days mean lighter clothes and light foods. What have you been eating during the cold, dark winter? Have you been getting your 9-11 servings of fruits and veggies a day? Sounds like a lot but once you get into the mindset of eating them, you’ll see how really easy it is to fit delicious fruits and veggies into your diet every day!
One of the easiest ways to get your fresh fruits and veggies is in a shake. Whether it’s your breakfast like me, lunch, dinner or a snack, it can be chocked full of healthy nutrients, including plant protein and fiber.
I make my shake for breakfast and use 6-7 servings of fresh fruits and veggies every day. A serving is 1/2 cup. Most food store’s produce departments are huge today, you will find many types of fruits to choose from and add in your favorite blend-able veggie.
Frozen fruits are second best if you cannot find fresh as they are usually flash frozen at the peak of freshness; canned fruits and veggies should be a very last resort.
So what exactly goes in my shake? I like to add fresh apple, pear, pineapple, banana, and an orange every day. I add in a stalk of celery and two large green leaves of romaine lettuce. I am not a fan of raw spinach but if you are, please feel free to substitute. Dark leafy greens usually contain folate, calcium and other vitamins and minerals. I’ve seen many varieties of powdered shakes that claim to have 25+ grams of protein in a dehydrated form. Remember I am using fresh fruits and vegs, they are in their natural state with the skin on and their nutrients in place. Once you change the composition of a fruit or vegetable, the nutrient value changes as well. Is it a little more work to wash, cut up and blend fresh ingredients vs. a packaged, dehydrated powder. Yes about five minutes longer. Not much of a difference for a fresh shake, brimming with flavor! I also add in 2 tbsp. of ground organic flax seeds, and at times 1 tbsp. of a nut butter, usually natural peanut butter. I add 1/2 to 1 tsp. of ground cinnamon, a splash of almond milk and water and three ice cubes. Whir it up on your blender and enjoy a delicious treat that also helps to keep your blood sugar levels balanced, has heart and brain healthy Omega 3s and it’s full of natural fiber to keep the body movin and groovin on it’s own!
The approximate plant protein* from my ingredients is 14 grams, which is 35% of the 46 grams of protein recommended for women daily. The approximate fiber from these ingredients is 37 grams, which is 12 grams over the recommended daily amount for women of 25 grams.
*protein from plants must be eaten with a whole grain to form a complete protein in 24 hours.
Here’s my recipe for my shake. Can you make your own? Of course! Experiment, use the fruits and veggies you like. Try new some new fruits you’ve never eaten. This recipe is just a guide to get you on your way. Easy peasy. As always, if you’ve got any questions or want to set up some coaching sessions with me, please click my Contact me tab and let me know! Enjoy!
- 1/2 cup fresh apple, skin on
- 1/2 cup fresh pear skin on
- 1 slice fresh pineapple
- 1 banana
- 1 whole orange
- 2 large romain lettuce leaves You can substitute spinach, 1/2 cup
- 1 stalk celery
- 2 tbsp. ground flax seed organic if you can find it
- 1/2- 1 tsp. ground cinnamon
- 2-3 tbsp. almond milk or dairy milk if you use it
- 2-3 tbsp. water
- 1 tbsp. nut butter of your choice optional
- Wash all fruit and cut into large chunks. Add to blender with romaine leaves, celery and the the ground flax seed, cinnamon, nut butter if using, water, almond or dairy milk and ice cubes. Blend well and enjoy! Makes approximately 24 ounces of shake!
http://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1
http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein
http://www.nutrition-and-you.com/
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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