Meal Replacement Smoothie

New research in the September publication of Cell Metabolism, and summarized on Health Day, shows that Americans are snacking all day long and eating the majority of calories after 6 pm, when they are likely winding down for the day and physical activity gives way to rest/sleep.

As a dietitian, this makes me cringe. Extra calories your body does not use (because you are about to go to sleep and your resting metabolic rate is typically lower than the rest of the day) will be converted to stored fat. Boo. Source. Source.

With this in mind, I try to make my evening meal the lightest of my 3 meals and typically rich in protein and lower in carbohydrates. Sometimes during the week, when I am especially tired and want something quick and easy, I make a meal replacement smoothie. I love how yummy, flexible, filling and affordable smoothies can be. Win, win, win.

Spinach is in ALL my smoothies, as it is rich in fiber and nutrients and low in calories and virtually flavorless in smoothies. Here is my recommendation to buy, storing and using spinach

1. Buy the cheapest spinach per ounce (this usually means buying in bulk if possible)
2. Take the fresh spinach and place in your freezer in the bag
3. Once completely frozen, crush up the spinach while still in the bag.
4. Keep in the freezer and scoop out spinach any time you want to make a smoothie.

This method is tried and true. Here are why I love using frozen spinach:

• Saves the produce and the nutrients. The shelf life increases from days to weeks. It also stops the nutrients from breaking down, making it more nutritious.
• Easier to use. Since frozen spinach crumbles, it is a breeze for me to get two cups worth of fresh spinach into 1 cup of frozen, crumbled spinach for my smoothies
• It is cheaper. In the past I'd buy a large bag of spinach and half of it would go bad before I got to it. Money down the drain. By freezing, you can buy a very large bag of spinach and use all of it without losing a leaf.
• It will always be on hand. By keeping a big bag of frozen spinach in your freezer, you always have the option of making a healthy smoothie.

Time: 5 minutes
Makes 1 serving

• 1 cup crushed up frozen spinach
• 1 cup frozen berries or 1/2 frozen banana (blueberries, strawberries, mixed berries)
• 1 tbsp natural peanut butter
• 1 cup unsweetened vanilla almond milk
• 1 cup homemade unsweetened yogurt or non-fat light greek yogurt
• Non-calorie sweetener to taste (I prefer liquid stevia)
• 1-2 cups ice
• Water to desired consistency

1. If you have a powerful blender, blend all the ingredients at the same time. If your blender is not as powerful, blend all the liquid, peanut butter, yogurt, spinach together until very smooth. Then add the berries and blend until smooth. Then add the ice and more water if needed. Most people don't mind chunks of ice in their smoothies but do not appreciate chunks of spinach. Makes sure that is well blended first.

 

Nutrition information per serving: 1 smoothie
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
260	11	1	208	31	6	9	12

Cost of recipe (not including sales) – Costco, Amazon, Frys
	Per serving
Serving	$1.55