by Sara Hillring, MS, RDN, CD, SFP-MRC
Spring has started to peak through these last few weeks, allowing for some runs and rides in shorts instead of layers. No matter the weather, there is a post-workout snack that always hits the spot: for me it’s smoothies. They are easy, versatile, refreshing, and can be prepped in advance as they last for months in the freezer.
Not to mention if you are an individual seeking to build extra calories or protein into your day, smoothies are excellent agents just for that. They go down easy, help avoid feelings of bloat, and leave you still ready for your post-run or ride meal.
Perhaps it is just me, but I am ready for some warm vibes and to be able to shed a few more winter running layers. If you live in a cold climate, then you probably know what I mean after multiple months of the winter season. So bring on the summer/tropical feels with this recipe below. Grab a metal straw (it helps drinks taste even cooler) and get to slurping up this nutrient packed smoothie.
Servings: 2, 20 oz smoothies
Ingredients:
2 cups of frozen spinach
2 cups plain kefir
1 large banana, frozen & cut into chunks
2 cups frozen mango
1 tsp of ground cinnamon
1 tsp of ground ginger
Instructions:
Combine all ingredients in a blender. Blend until creamy and smooth. This may take a few blends to work out the chunks of mango and banana.
Add a bit of water to thin, if you desire a less thick texture.
Divide into 2 servings, drink one immediately to refuel and save the other in the freezer to be pulled out at a later date when you are on the go/in need of some solid nutrition.
Optional Modifications:
Substitute the Kefir: I love using kefir as it is thinner than Greek Yogurt & more protein per cup than milk. Not to mention it is a great probiotic source to support a more healthful gut. Any milk or yogurt of preference can be used in its place, so do not hesitate to make this swap if need be.
Add Nut Butter: If you need to pack more calories and/or protein into your day, spoon some nut butter into this smoothie. Peanut butter is a great option and keeps the creamy texture of the smoothie. Cashew butter has a mild flavor and is another option that pairs well with this recipe.
Toss in Chia, Pumpkin, or Flax Seed: Lend your body some added healthful fats and an antioxidant boost by tossing in any or a combo of these seeds. This is a great way to heighten the nutrient density of your smoothie.
Pour into a Bowl: Occasionally, I like to kick up my post-workout snack a bit after a hard or long workout session. You can turn this smoothie into a smoothie bowl. Pour 1 serving into a bowl and top with toasted coconut, homemade granola, raw nuts or seeds, and/or blueberries or slices of kiwi. Be creative and have fun replenishing your body with the nutrients it needs!
Nutrition per serving:
305 kcals
56 g Carbohydrate
16 g Protein
4 g Fat
Nutrition data is an estimation based on the presented recipe. Values may vary depending on substitutions and modifications made to the recipe. For specific nutrition information and how this smoothie fits into your needs, please consult a Registered Dietitian.
***Not sure how to refuel post-exercise? Come work with WPA’s Sport RDN to start fueling your beautiful body right!
