Tuesday, January 7, 2014

Green Goddess Smoothie and Guacamole Stuffed Peppers


For many of us, January brings a new resolve to eat healthy. 

After the sweet indulgences of the holidays, 

it is sometimes hard to get back on track. 

Getting enough fruits and vegetables is not as easy during the winter months, but it is possible by eating fruits and vegetables in season, such as pears, apples, oranges, avocados, and winter greens. 

Eating what is in season is also an inexpensive way to stay healthy. 

One of the ways that I guarantee enough fruits and veggies is with smoothies. 


I call this one, 'Green Goddess', because it is filled with so many healthy ingredients.

approx. 350 calories

To make your own Green Goddess Smoothie- blend together:

1 chopped pear, including skin

1 banana

A large handful (approx. 1 cup) of baby kale or baby spinach 

1 cup low fat yogurt or Greek yogurt.

1/2 tsp pure vanilla extract

It is so good and you don't need added sugar, as the fruits are sweet.

***
Pears (86 calories) supply vitamin C, as do Bananas and Spinach.

Kale and Spinach (30 calories per cup - raw) are powerhouses of vitamins and minerals, including; Vit.A, C, K ,B6, E, Thiamin, Riboflavin, Folate, Iron, Magnesium, Phosphate, Potassium, Copper and Manganese.

Spinach also provides Zinc.

Bananas (100 calories) supply not only Vit. C, but also A, B6, Potassium, Copper, and Manganese.

Yogurt (8 oz, plain, low fat - 140 calories) has 13 grams of protein, Vit. B12, Potassium, Zinc and is a very good source of Riboflavin, Phosphorous and 49% calcium, not to mention probiotics to keep your digestive system healthy.


Another way to ensure getting those important fruits and vegetables is with healthy snacks.

Homemade Guacamole stuffed into miniature sweet peppers
 is a colorful and delicious way to get your quota.

I have noticed these small peppers in my local market recently, and they are inexpensive and plentiful.

Avocados are also inexpensive right now and so very good for you - low in cholesterol and sodium and a good source of fiber, Vit. C, K, and Folate with healthy fats.

Peppers are an excellent source of Vit.C, B6, lycopene, beta-carotene, folate, potassium and fiber.

Chili peppers have the added benefit of Capsaicin which has many health benefits including pain relief from arthritis, psoriasis, and for controlling blood sugar.


Classic Guacamole

2 lg ripe avocados, mashed

1/4 cup finely chopped onion

2 Tbsp lemon juice (1/2 lemon)

2-5 drops hot pepper sauce if desired

1 small clove minced garlic or 1/4 -1/2 tsp garlic powder

1/4 tsp salt - dash of pepper if desired

1 medium tomato, chopped fine

2 Tbsp finely chopped green chilies (1 small) or 1/2 small can mild green chilies (freeze the rest)

2 Tbsp minced cilantro

Mix all ingredients and stuff into small peppers or serve with sliced veggies or baked pita chips.

Serves
Serving size for guacamole - 2 Tbsp = 60 calories


Enjoy
and
Don't forget to share!

xoxo

29 comments:

  1. Yummy! Those peppers are such pretty colors. I love eating food that looks pretty, too :) My blender is broken so I haven't had a smoothie in forever, but we have been juicing a lot lately. Kale/spinach/romaine, cucumber, celery, lemon, and green apple is our morning green juice right now. I need to get a part for my blender to fix it so I can have smoothies, too!

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  2. It all looks delicious... I need to try some smoothies.

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  3. Hi I love guacamole is very healthy Thanks for sharing p

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  4. After all the holidays goodies, this is just the post I needed to read....Thanks for all the good information. I am definitely going to try your green smoothie....

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  5. That smoothie does look good!

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  6. We too drink a lot of our fruit as it goes off very quickly in the hot summers and now our chicken Drumstick eats all the pulp.
    Merle........

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  7. I love those guacamole stuffed peppers! I'm going to make those this weekend for the Seahawk's football party!

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  8. Looks delicious, Karen - I'm going to put this one in my recipe box. Norm bought some avocados just yesterday! <3

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  9. It all looks delicious. I have avocado and banana left over from the babies' meals and I hate to waste the avocado - it isn't at all inexpensive here. Great ideas!

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  10. The stuffed peppers look yummy, but I'm not sure about the smoothie. I guess it's the kale that doesn't do it for me:) We try to eat a mixed salad with every dinner and I add as many different veggies as I can.
    How is the weather up your way? We are so called we haven't gone out for 3 days! Yuck!

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  11. Frozen blueberries are good to have on hand this time of year too. I hope to freeze a lot of my own fruit next year because the fruit at the store looks so blah right now. We thought about getting the latest and greatest vita mix but it was really expensive. I love your twist on serving gauc - it is my favorite.

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  12. Yum and YUM! Sometimes I think we are on the same wave length!!! I have been trying to collect different smoothie recipes for the fam because I know just how much you can load them up with nutrients...I am pinning your recipe!!!! And I just made stuffed peppers last night for dinner! Ha! But these for a snack are brilliant with the guacamole!!! Thank you for sharing friend!!! Happy Happy week you!!! Nic xoxo

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  13. Happy Healthy New Year to you. That smoothie sounds amazing. Thanks for sharing the recipe...I am thinking I will make it ...must get some pears. xoxo

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  14. Love the recipes! What a nice idea, sharing your healthy eating ideas with the new year. I know I need to get on track! They sound really good! I make a strawberry, banana, organic vanilla yogurt and honey smoothie fairly often, especially for our grandson. But I like this one with it's use of the greens and the sweet pear! I'll have to give it a try!

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  15. Great beginning of year! thank you

    Marina

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  16. both look delicious. It's so cold here that I am putting my greens in nice hot soup.

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  17. I am not a fan of peppers BUT I must say they are beautiful looking :)

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  18. Hi and thanks for stopping by my blog and leaving the sweet comment on the items I have made! You recipes look really good and I pinned them. Thanks for sharing.
    Julie

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  19. Healthy and light, exactly what we need after all these celebrations with heavy meals and drinks ....Thank you Karen and hope we will have much more to share during 2014!
    Wish you the best things dear friend!
    Olympia

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  20. Yummy in my tummy! I know what you mean about it being hard trying to get back on track with good, healthy eating after the holidays. Your recipes look and sound delicious :) I will have to tell my mom about your smoothie since she loves smoothies.

    Hugs to you, friend!

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  21. We love our chilis and guacamole here in NM! Nice to know how good it is for you! Your green drink sounds really good too! Happy New Year to you dear!

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  22. A healthy start to the new year.

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  23. Karen read your blog always makes me feel good, thanks for the strength, thank you very much! I have arthritis, your tips are valuable. Fruits of beautiful colors!
    What fanatasticas photos of the rising sun, I was admiring how wonderful!
    Spending on home always makes me happier!
    Kisses dear friend and thank you for being there!

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  24. Smoothies are on board here too.. Blentec does the job here for my smoothies.. I like to try this smoothie you have posted today -- pears start my mornings and apples in the afternoon.. And I LOVE avocados - so this post was written just for me - wink!.. Thanks for sharing..
    Hugs

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  25. Oh my! It looks healthy and tasty.
    Thanks for sharing the recipe Mrs. Karen.
    I should try somehow :)
    Hugs,
    Delvalina

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  26. Karen, just seen your blog; it's so cute.
    xox Manu

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  27. Hi Karen, what healthy choices you've shared with us today, and so colorful, too. Cheers to healthy eating for the New Year. xo

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  28. Both look great! Definitely going to pick up the stuff for this green goddess smoothie tonight when out at the grocery.

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Thank you for stopping by! Your comments are important to me and are very much appreciated. xx Karen

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