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