Rise and Shine with this super-easy-to-make smoothie

By Kay MacInnis

I’m not sure if you are ready for this change in weather, but I am so past ready!

As warmer weather arrives, my food choices tend to change as well – heavy, starchy, warm meals become less appealing. As so many fresh fruits and veggies come into season, this should be the easiest time to incorporate healthy changes.

Breakfast can even be a place to sneak in colorful fruits and vegetables, making it easier to “eat the rainbow.” Smoothies can be a great way to start the day, especially with the right mix of fruit and veggies (more veggies than fruit).

Usually people shiver to think about adding veggies at breakfast, but a smoothie makes them unnoticeable. By adding a source of lean protein like nonfat milk, soy milk or yogurt, hunger can be held at bay for more than a couple of hours. One more thing to consider is that smoothies can also be an excellent source of fiber. The best smoothie will provide at least 5 grams each of protein and fiber!

The more color the better, and keep the smoothie simple and calorie-cheap by not adding ice cream, sweet syrup, or chocolate.

Rise and Shine Juice

Ingredients:

• 1 1/2 cups water
• 1/2 cup baby spinach
• 2 apples, halved and cored
• 2 carrots, medium, scrubbed
• 2 celery sticks
• 1/2 of a large lemon’s juice
• to 2-inch piece of ginger, peeled
• 1 cup ice

Preparation:

• Place all ingredients into the blender in the order listed.
• Blend until smooth.

Nutrition: Calories 45.5; protein 7 grams; carbohydrates 11.6 grams; fiber 2.6 grams; cholesterol 0; sodium 42.7 mg.

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

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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