An Easy Way to Increase Your Plant Intake!

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Hey there! Welcome to 2020! This post was inspired by a video I watched this morning, done by a friend and colleague, Eric, with the Institute of Clinical Excellence. The link can be found here. Basically, Eric was talking about an easy way to increase your plant intake by making smoothie, which is awesome! And exactly I what I do. It is honestly the only way I am able to meet the recommended 5-9 servings of fruits/vegetables per day. And believe it or not I’m not a big salad guy, so this is actually the only way I eat leafy greens.

For me personally, I drink two smoothies a day, and the later of the two has been the same for roughly 15 years.

Mid-morning snack

  • 1 cup fat-free milk

  • 1 banana

  • 2 Tablespoons creamy peanut butter

  • 1 cup fresh spinach

  • 1/3 cup dry oatmeal

  • 1 Tablespoon ground flaxseed

Post-workout

  • 1 cup fat-free milk

  • 1 banana

  • 2 Tablespoons creamy peanut butter

  • 1 apple (usually red delicious)

  • 1/2 cup frozen blueberries

  • 1 Tablespoon ground flaxseed

*Warning* Both of these smoothies are intended to be high in calories and protein, so make adjustments where necessary.

So if my math is correct, that covers around 4 1/2 servings, roughly half of my intended goal. All I need is some veggies added to lunch and dinner and I’m on target.

Couple tips:

  • I always use frozen fruit instead of ice, doesn’t water it down.

  • Feel free to substitute milk for an alternative.

  • I make both of them at the same time since the ingredients are already out.

  • If using oatmeal, I make it the day before for improved texture. Makes it thicker, like cake batter, which I love. Otherwise its gritty and like chalk. Also the reason my above recipe has no ice or frozen fruit.

I hope this year includes adding more plants to your day!

Until next time,

Fuel Physio Team