Ingredients (choose fresh, local ingredients when in season):
1 ½ cups milk* (may use soy milk, skim milk, almond milk, or other non-fat, non-dairy milk**)
1 heaping cup raw spinach leaves
1 heaping cup raw kale leaves
½ fresh pear, chopped
1 banana, peeled, sliced, and frozen
1 tablespoon maple syrup
Directions:
1. Remove kale leaves from their center stalk and coarsely chop.
2. In blender, blend kale, spinach, and milk until kale is well-incorporated (no large chunks).
3. Stop the blender. Add banana, pear, and maple syrup and blend until smooth.
4. Transfer to a glass and enjoy!
Nutritional facts (per serving): 122 calories, 1.9g fat (14% of calories from fat), 0.3g saturated fat (2% of calories from saturated fat), 1.3mg iron, 31mg vitamin C, 0mg cholesterol, 64mg sodium, 2.6g dietary fiber, 4.4g protein and 21.7g carbohydrates.
*Soy milk recommended due to a higher iron content.
**Nutrient analysis based on the use of soy milk.
For more nutrition information and recipes, please visit us at [ Ссылка ]
Send us your nutrition questions at NYPBeHealthy@nyp.org
