Smoothie

Start or end your day with a smoothie

Add greens, avocado, and oats to your smoothie to pack in more nutrition

Smoothies can contain a lot of sugar so do not use more fruit than you would eat in one sitting, focus on berries, and if using banana, do not use more than 1/2 banana per smoothie

If you are using protein powder, check the sugar content on this, try using a no sugar added nut butter as your protein source instead

Use 5% plain greek yogurt to add protein and fat to your smoothies

Use any combination of frozen berries - blueberries, blackberries, strawberries, raspberries + frozen bananas + almond milk or greek yogurt + a little peanut butter or other nut butter + 1/2 avocado + some oats + baby spinach or kale, + chia seeds + chopped nuts- walnuts, pecans, almonds

Almonds - Calcium, Iron, Magnesium, Manganese, Potassium, Vitamins B2/riboflavin, and E, Fiber, Protein

Avocado - Calcium, Iron, Magnesium, Potassium, Vitamins B6/pyridoxine, B12/Cobalamin, C, E, and K, Fiber

Banana - Magnesium, Potassium, Vitamins B6/pyridoxine and C, Fiber

Blackberries - Calcium, Iron, Magnesium, Potassium, Vitamin C, Fiber, Protein

Blueberries - Calcium, Potassium, Vitamin D, Fiber

Chia seeds - Calcium, Iron, Magnesium, Manganese, Vitamins b1/ thiamine, B12/cobalamin, and C, Protein, Fiber, Monounsaturated fat, Omega-3 fats, Omega-6 fats

Kale - Calcium, Copper, Kaempferol, Magnesium, Manganese, Potassium, Quercetin, Beta carotene/ Vitamins A, B6/pyridoxine, C, and K, Fiber, Protein

Oats - Copper, Iron, Magnesium, Manganese, Phosphorous, Selenium, Vitamin b1/thiamine, Zinc, Fiber, Protein

Pecans - Calcium, Iron, Magnesium, Manganese, Phosphorus, VitaminS A, b1/thiamine, B2/riboflavin, B3/niacin, B6/pyridoxine, B9/folate, and E, Zinc, Fiber, Protein

Raspberries - Calcium, Iron, Magnesium, Vitamins B6/pyridoxine, B12/cobalamin, C and D

Spinach - Calcium, Iron, Beta carotene/Vitamin A, Vitamin B9/folic acid, C, and K

Strawberries - Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamins b1/thiamine, b2/riboflavin, B6/pyridoxine, B9/folate, C, E, and K

Walnuts - Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamins B6/pyridoxine, B9/folate, and E, Fiber, Protein

Greek yogurt - Calcium, Iron, Magnesium, Potassium, Vitamins B6/pyridoxine, B12/cobalamin, C and D