Tips to Add More Greens into Your Smoothies

We believe smoothies should be easy-peasy, here in the H3 Healthy Kitchen! So we decided to share this  fool-proof formula for making a tasty nutrient-packed smoothie. Mix and match the ingredients within the categories and construct your perfect smoothie and prevent any smoothie bordem. (This formula makes 1-16 ounce smoothie.)

 

Greens	1 cup of Liquid (unsweetened)	1 ½ Cups of Ripe  Fresh/Frozen Fruit	Extras
Spinach	Coconut Water	Banana	1-1/2 scoop Whey protein powder
Arugula	Cold Tea	Avocado	½ tablespoon Flax seeds, ground
Romaine	Almond Milk	Mango	½ tablespoon Chia seeds
Kale	Water	Apple	1 tablespoon Nut butter
Collard Greens	Soy Milk	Grapes	2 tablespoons Oats
Chard	Coffee	Cherries
Dandelion Greens	Skim Milk	Figs

 

• First, blend greens and liquid in blender. (This trick will eliminate random green chunks in your drink.)


• Next, add fruits to blender and blend until smooth.


• Enjoy your new smoothie creation!

Share your smoothie combinations with us!

Kale and Blueberry Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

For St. Patrick's Day, the H3 Healthy Kitchen has the perfect recipe to help you start off your day with something healthy and green like our Kale and Blueberry Smoothie. Packed with kale, antioxidant rich berries and protien powder. It's the pefectly sweet, protein packed punch to get you fueled for St. Patty's Day.

Ingredients:

1 cup Kale, rough chopped

1 pint Blueberries

2 each Strawberries, quartered

1 cup Almond milk, unsweetened

1 Tablespoon Protein powder

1/3 cup Plain yogurt, non-fat

Method:

• Place all ingredients in the blender.


• Blend until smooth or desired texture is achieved.

Chef’s Note: For a more slushy-like consistency, freeze the berries before blending.

Nutrition:

Serves: 6

Serving Size: ½ cup (4 ounce) serving

Calories: 50

Fat: 0.5 grams

Sodium: 35 milligrams

Carbohydrates: 11 grams

Protein: 2 grams

Fiber: 2 grams

As you're gearing up for the festivities, try these tricks to add some mindfulness into your St. Patty's Day:

• Park a little farther away from your party destination, so you have the opportunity to add some extra steps.


• Going to a pot luck or buffet style restaurant with friends? Scan all your choices and then, choose healthier options, first.


• When deciding to indulge with dessert, slow down to really savor what you're eating.


• If you do drink, drink in moderation and choose drinks without excess sugar and calories.


• If there's music, dance! Get moving and get your heart rate up, plus, you'll have a lot more fun!

Green Smoothie

We love showing our guests how to introduce more fruits and vegetables into their diets. One of the easiest and most delicious options is in a flavor packed smoothie. You can easily add more antioxidant rich greens into your diet with our Green Smoothie recipe straight from our H3 Healthy Kitchen. No worries, you won't taste the spinach so even the pickiest eater will love this recipe. Next week, we'll share our secret to mixing and matching the best ingredients to make delicious smoothies.

Ingredients:

2 cups Spinach, fresh

2 cups Coconut Water

1 ½ cups Pineapple, fresh, diced

½ cup Avocado, cubed

1 cup Banana

Chef’s Note: The browner the banana the sweeter the smoothie is! Also this green smoothie is loaded with Vitamin C!

Method:

• Peel bananas, wrap in foil or in a plastic bag, and freeze.


• In a blender combine; spinach and coconut water, blend until smooth.


• Add pineapple, avocado, and frozen banana, blend until smooth.


• Serve cold, enjoy!

Nutrtion:

Serves: 5

Calories: 110

Fat: 2.5 grams

Sodium: 120 milligrams

Carbohydrates: 23 grams

Protein: 2 grams

Fiber: 4 grams

Berry Beet Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

The H3 Healthy Kitchen's Berry Beet Smoothie is the perfect addition to any healthy breakfast. The bright, beautiful color of our Berry Beet Smoothie is fun to look at but it's even better for you! Your body will thank you for the nutrients!

Ingredients:

2 each Beets, peeled

2 cups Blueberries, washed

½ cup Banana, mashed

2 cups Pomegranate juice

1 cup Ice

Method:

To roast beets:

• Preheat oven to 400 degrees.


• Wrap whole peeled beets in aluminum foil.


• Cook beets in preheated oven for 45 minutes or until fork tender.


• Let beets cool.

Smoothie:

• In a blender, combine roasted cooled beets, blueberries, banana, juice, and ice.


• Blend until smooth.

Nutrition:

Serves: 10

Serving Size: 4 ounces

Calories: 60

Fat: 0 grams

Sodium: 10 milligrams

Carbohydrates: 15 grams

Protein: 1 grams

Fiber: 1 gram

What's your favorite smoothie ingredient?

Banana Chocolate PB Smoothie

It's a new year and that means it's time to start new, healthy habits, i.e. eating breakfast. Even if you're not big on breakfast, start off your day than with a delicious, protein packed Banana Chocolate PB Smoothie. A favorite here in the H3 Healthy Kitchen. It takes minutes to prepare and you can take it with you when you're on the go. Plus, breakfast is still proven to be important towards weight control, so you should definitely add it to your morning routine.

Ingredients:

1 each Bananas, peeled

½ scoop Vanilla whey protein

1 cup Almond milk, unsweetened

1 Tablespoon PB2 or other peanut butter powder

1 Tablespoon Cocoa powder

Method:

• Combine all ingredients in a blender.


• Pulse until desired consistency is reached; scrape down the sides to ensure none if the powders have stuck to the blender.


• Pour, serve and enjoy!

Nutrition:

Serves: 1

Calories: 270

Fat: 7 grams

Sodium: 320 milligrams

Carbohydrates: 39 grams

Protein: 21 grams

Fiber: 8 grams

What's your favorite, healthy breakfast item?

H3 Sunrise Smoothie by Carrie Adams

Since April is Stress Awareness Month, the H3 Healthy Kitchen decided to share this delicious Sunrise Smoothie recipe.  As you may know, stress can greatly compromise your immune system. The goji berries and the oranges in this smoothie are packed with Vitamin C to help give your immune system an extra boost.



Ingredients:

2 each Bananas, peeled and frozen

1 each Orange, juiced

1 cup Almond milk, unsweetened

3 Tablespoons Gogi berries

½ teaspoon Ginger, fresh, chopped

Method:

• Peel bananas, wrap in foil or in a plastic bag, and then freeze.


• Place frozen bananas, orange juice, almond milk, gogi berries and ginger into a blender.


• Blend this mixture on 'ice crush' until the bananas are broken up, about 30 seconds.


• Finish on 'liquefy' until desired consistency is reached.


• Serve and enjoy!

Nutrition:

Serves: 5

Calories: 80

Fat: 1 gram

2-Step Spiced Sweet Potato Smoothie by Carrie Adams

Tired of the same old sweet potato recipes? The H3 Healthy Kitchen has the perfect recipe for you! Make this delicious Spiced Sweet Potato Smoothie for breakfast or a nutritious snack. With only 5 ingredients and 2 simple steps, you can blend up this smoothie in no time!



 
Ingredients:

32 oz Soy Milk, plain

2 each Sweet potato, roasted

1 T Honey

1 tsp Cinnamon

1 T Flax seeds, ground

Method:

• Place all ingredients in the blender.


• Mix until smooth.

Nutrition:

Servings: 10

Serving Size: 4 oz

Calories: 70 kcal

Fat: 1.5 grams

H3 Recipe and Demo Video: Super 6 Smoothie

Two Demos in one week!  Watch as Elvira whips up the H3 Super Six Smoothie.

 



 

H3 Super Six Smoothie

Make a delicious dent in your daily nutrient needs with this quick, high fiber, liquid power breakfast, combining six ‘super foods’ for super health.  Enjoy a smoothie this weekend for breakfast or split the recipe for the perfect afternoon Metabo!

Super Foods: Nuts, Flax, Berries (black and blue are the best), seaweed, mango and yogurt.

 

Ingredients:

1 Tablespoon raw almond slices

1 Tablespoon ground Flax

¼ cup organic berries (blue, black, raspberries)

½ cup mango nectar

¼ cup low fat plain yogurt

1 Tablespoon fat free protein powder with Spirulina

½ cup ice

 

Method:

Combine all of the ingredients in a blender and process on high for 2 minutes.  Drink and serve immediately.

 

Yield: about 10 ounces

Calories: 218

Fats: 5.5

 

Visit our YouTube channel for other great cooking demos and tips and the Member’s Only website for over 200 H3 Recipes!