No time for breakfast? No time for a morning snack? This simple smoothie makes it easy to take your health goals with you on the fast track.
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Preparation Time
10 minutes
Difficulty Rating
1
Health Level
5
Serves
1
Ingredients
- ½ cup / 30 g spinach, chopped
- ½ cup / 120 g plain Greek yogurt, preferably organic pastured or vegan*
- ½ cup / 75 g fresh pineapple, cubed
- ½ cup / 70 g blueberries
- 1 cup / 240 ml milk, preferably organic pastured or vegan*
- ¼ cup / 170 g ice
*If using low-protein vegan products, add 30 g chia or 20 g hemp seeds/hearts (grind just before blending).
Directions
- Blend ingredients together until smooth, about 30-60 seconds.
Serving size:2 cups / 480 ml
Exchanges per Serving: 2 Carb, 1 Protein, 1 Fat
Hi, I’m sorry if you’ve answered this a million times already. It’s getting confusing to find replies to individual questions. My question is this: I try to stay away from dairy but just bought Kefir milk to substitute the greek yogurt. So, for this shake, do I use 1/2 cup for yogurt and then another cup for milk substitute? Please advise. Thanks,
Hi all, I just joined. It could be very helpful add option to the site which let me create my own menu for week or more. Example I find nice breakfast and may I add this one to example Monday menu next week, it could be easer to plan my own diet.
Hi, mateo3009, and welcome. We have two options that enable you to do that.
The first is to click on “My Food Choices” in the toolbar above your current menu, then select the foods you want for the respective meals from each food group. When you’re done selecting, scroll to the bottom of the last food group page and click on “SAVE AND CREATE MENU.”
The second is to click on the circular arrow icon to the right of each meal header in your current menu to get to the subapplication, then build your menu from scratch according to the directions there.
I can’t eat spinach. Can this be just as good without greens?
Hi, san. Sure – the amount is quite small anyway.
I hate pineapple. What’s a good substitute?
Hi, Echo. Papaya would be ideal, but really any fruit that you like would work here.
Thanks! A thermos is a great idea!
Hi, Nancy. This would indeed work as you describe. A thermos may be an advantageous option, too.
Does this travel well? I am thinking of taking this to work for my afternoon snack when I cannot take the time to sit and eat. That means it would be in a cup in a frig for hours. Does it separate and if so, will just shaking it be enough to make it drinkable?
Hi, Chartry. Yes, of course.
Don’t like the taste or texture of Greek yogurt, can I use regular yogurt instead.
Hi, TDRIVERLEE59. In the toolbar above your finished menu in the Menu Planner, click on “Exchange view.” There you will see the exchanges allotted to each meal in your day. You can compare those with the above exchanges, and substitute for whatever else is on your menu.
HOW CAN I ADD THESE RECIPES TO MY WEEKLY MENU PLANNER?
Nuh-uh this doesn’t mtaste good
Yes I can do this
Hi, Abby. Yes, that’s fine.
Can I substitute coconut milk like ‘So Delicious’ not canned for the almond milk?
Hi, iib55. We prefer you make shakes from whole foods rather than isolated food components such as whey. As it is, this program will give you a lot of protein.
can I drink just a whey shake with almond milk?
Hi, SuziDonahoe. Definitely.
This looks good. Can I use almond or rice milk?
Hi, beyondwds. Sure – just try to get the type in the refrigerator section (fewer preservatives, if any).
Being lactose intolerant, yogurt does not agree with me, is there a sub for yogurt in smoothies.
?
Hi, am new to everything and were do I get chia from.
Will definitely try this. Can I use as a snack? Sometimes I am busy and don’t have time to sit and eat but eat my oatmeal or protein cereal before I go to work. Do I need to count as two snacks or reduce my lunch or afternoon snack?
What about store bought carrot juice?
Hi, ginnynjack. Organic cultured soy yogurt or kefir are great sources of protein, which you can use here with hemp or oat milk (plus extra chia or hemp seeds) to match the protein.
I am trying to stay dairy free, what can I use to substitute yogurt, and milk, and get some protein?
Hi, dmchatt. Any deep green leaf will do – kale is generally the favorite go-to, but watercress is also excellent.
Hi, wmsberry. We prefer you get your protein from whole food sources. You can double up by using full dairy and including chia or flaxseeds.
Hi I want to try this smoothie today .Can I substitute for the spinach?
Can I use whey Protien?
Hi, Linda. No, you don’t need to add the milk. Instead, you can double up on the yogurt.
Just tried it today, also my daughter likes it too. I did use a little honey too, was not sure on the colour but it tasted yummie and will defiantly perfect it next tome
I like my smoothies very thick . Do I need to use the milk in it ?
I just started this yesterday and admit I didn’t follow my plan last night was (sick ) but I did eat healthy ,I will try this smoothie in the morning it sounds great ,I’m a grower and have fresh frozen veggies and fruits can I use them in my recipes and smoothies .
Hi, Goldnthings. Hearty shakes such as this one are a a great idea for on-the-go meals.
What was your question about almond milk?
Hi all new at this. Just trying to start today. Someone asked about almond milk. No answer. Can I do 2 shakes one breakfast another for snack. Have business hard to take time. ?
Hi, khalyn. Other yogurts have less protein, but still a good amount. The most important features are plain and active cultures or “bio”.
Hi, yummymummyelle. Honey is great if it is fresh and unsugared! You can us up to a teaspoon a day without counting it as a “carb”.
Hi, nugget61. We don’t recommend skim milk unless you can be sure it does not have “solids” or other whiteners and texturizing agents added. These can work against your efforts here. “Blue” skim milk or 2% or higher tend to be better choices.
Hi Can I add Honey to this its fresh honey from my Neighbour xx
Should I use only Greek yogurt or any other yogurt from the supermarket is okay? By using any other yogurt, will I be losing out on anything?
Is skim milk okay substitute for organic pastured and vegan milks?
Hi, Allentown Tony. For the recipes with exchange information, you can calculate the general amounts by considering the following:
Each “carb” = 15 grams carbohydrates + 0-3 grams protein
Each “protein” = 7 grams protein + 0-5 grams fat
Eat “fat” = 5 grams fat
Each serving of this particular recipe yields 30 grams of carbohydrates, 14 grams of protein, and 10 grams of fat.
I would like if possible to see the total nutritional value Protein, Carbs etc.
So easy to make keep in fridge etc mango is great too
Hi, Nancy. Absolutely!
Hi, Penny. Sure – though we do recommend that you cook the egg before adding it.
Can I use an organic egg in my smoothie in place of the yogurt
Can I use almond milk
Hi, bender1ok. Yes, of course. If you can rotate the fruits once in a while to get variety there, even better.
in with this smoothie thanks
Can you eat this every morning? I don’t like all the variety in the breakfast menus. I’d prefer to keep it very simple since I don’t have a lot of time in the morning.
Yes, I could enjoy this one, thank you
This sounds great for breakfast a few times a week! Thanks