Make sure you’re getting the fiber and nutrients you need: Pineapple Green Smoothie

By Kay MacInnis

While getting ready for a recent class for cardiopulmonary rehab patients, I came across some interesting information regarding juicing. This made me dig a little deeper into some of the food assumptions we make.

As the weather warms up, many people move to having smoothies for breakfast. In fact, I gave you a recipe for a breakfast smoothie last week. But we need to pay attention and make sure we aren’t taking in more Calories than we need. Also, make sure you’re getting the fiber. If you are juicing, use the fruits and vegetables with pulp. Try to make sure you’re including some vegetables in the process.

What is the benefit of chia seeds? Chia seeds are an unprocessed, whole-grain food that adds fiber and omega-3 fatty acids as well as carbohydrates, protein, fiber, antioxidants and calcium. Recently we added them to a pudding parfait to give flavor, texture and color. And they’re great in this smoothie!

Pineapple Green Smoothie

Ingredients:

• 1/2 cup almond milk
• 1/3 cup nonfat plain Greek yogurt
• 1 cup baby spinach
• 1 cup frozen banana slices (about 1 medium banana)
• ½ cup frozen pineapple chunks
• 1 tablespoon chia seeds
• Touch of agave or honey (if you really think you need sweetener)

Preparation:

• Add almond milk and yogurt to a blender.
• Add spinach, banana, pineapple, chia and (if using it) sweetener.
• Blend until smooth.

Nutrition Analysis: Calories 113; carbs 21.5 grams; protein 3.1 grams; fat 2.3 grams; fiber 4.1 grams; sugar 16.4 grams; sodium 29 mg.; cholesterol 56.2 mg.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

– a Kay MacInnis fan and Providence Cooks! regular.