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Nutrition Strategy - Fuel That Fits (part 2) - Green goddess smoothie, Tuscan Bean and Kale Soup

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3. Green goddess smoothie

Ingredients

·         1 cup unsweetened rice milk

·         1 cup spinach

·         1 cup kale

·         ½ cup frozen pineapple chunks

·         ½ cup frozen mango

·         1 small apple or ½ large apple

·         Juice of ½ lime

·         1 scoop protein powder

·         1 cup ice cubes

Recipe

·         Place everything except ice into a blender and blend until smooth.

·         Add the ice cubes, a few at a time, until desired consistency is reached.

Nutrients per serving: Calories: 261, Fat: 1.5 g, Carbs: 49 g, Fiber: 8.5 g, Protein: 16 g

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Green goddess smoothie

 

4. Tuscan Bean and Kale Soup

Ingredients

·         1 sweet onion, diced

·         2 carrots, chopped

·         1 orange bell pepper, chopped

·         1 yellow bell pepper, chopped

·         3 cloves garlic, minced

·         ¼ tsp red pepper flakes

·         1 tsp dried rosemary or 1 Tbsp fresh rosemary

·         1 bay leaf

·         ¾ cup dry vermouth or dry white wine

·         1 (14 oz) can San Marzano plum tomatoes with juice

·         1 qt vegetable stock

·         2 Tbsp tomato paste

·         Salt and pepper to taste

·         2 tsp grated orange zest

·         1 (15 oz) can white kidney beans or cannellini beans, drained and rinsed

·         1 lb chopped kale, center stems removed

Recipe

·         Coat a large soup pot with nonstick cooking spray or 1 tsp olive oil and heat over medium heat. When hot, add onion, carrot, and peppers and cook until softened, about 5 minutes.

·         Add garlic, red pepper flakes, and rosemary and cook 1 minute until fragrant. Add vermouth or wine and simmer until reduced by half. Add salt and pepper to taste.

·         Crush tomatoes in the pot. Add in the juice from the tomatoes and tomato paste and stir until well combined. Add vegetable stock, orange zest, bay leaf, beans, and kale. Bring to a boil.

·         Reduce heat and simmer, covered for 1 hour. Taste and adjust seasoning as necessary with salt and pepper.

Nutrients per Serving: Calories: 254, Fat: 1 g , Carbs: 40 g, Fiber: 10 g, Protein: 10 g

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Tuscan Bean and Kale Soup

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