Healthy Start Smoothie [Recipe of the Week]

Healthy Start Smoothie

It's January which means healthy new year's resolutions are abounding! Our dietitian developed a new smoothie to help aid these new goals. It is water-based and full of protein, fiber and other vitamins and minerals. Let's take a look at some of the health benefits this smoothie brings (per 14 fl oz. serving):

Low-fat cottage cheese:
Nearly 7 grams of protein
Over 51 mg of calcium

Chia seeds:
940 mg omega-3
Almost 2 grams of fiber

Banana: 
211 mg potassium
1.5 grams of fiber

Kale: 
Just over 2 grams of protein
Vitamins A, C & K
1.81 g of fiber
75 mg of calcium
246 mg potassium
70 mcg folate (a vitamin B that's key for brain development)

Pineapple:
Almost 40 mg vitamin C (daily recommended is 60 mg)
Other vitamins & minerals it contains are thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese and potassium

Mango: 281 mcg beta-carotene (antioxidant) Just under 500 IU vitamin A

As always, if any of these ingredients don't fit in with your diet, you may omit or substitute them. You can easily leave out the agave or use another sweetener instead; you can omit the chia seeds or kale; you can substitute any of the fruit, etc. We encourage you to share your variations with us on the recipe page.

Ingredients

6 oz water
½ cup low-fat cottage cheese
1 tbsp chia seeds
1 tbsp agave nectar
1 banana
1½ cups kale, optional
1 cup fresh pineapple chunks
¾ cup frozen mango chunks
1 cup ice cubes

Instructions Add ingredients to jar in order listed and secure lid. Select "Smoothie" cycle or blend on a Medium Low speed for 10 seconds, then Medium High speed for 30 seconds.

Get nutrition information and full recipe on the Blendtec Recipes page.  

Sources:

https://www.webmd.com/food-recipes/kale-nutrition-and-cooking
https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm
https://www.medicalnewstoday.com/articles/276903.php