GREEN SMOOTH-SEE
My smoothies each provide a great big BLAST of eye-fighting nutrients -- vitamins C and E, zinc, lutein, and beta carotene. They're the perfect concoctions for people who want to go that extra mile, as well as people who aren't interested in popping extra supplemental pills.
Calories always count, so remember to factor these smoothies into your plan's total calories. If weight is an issue, split into two servings and enjoy as a snack . . . or, count one full serving as your breakfast -- either way the math is a snap. If weight is not an issue, enjoy a daily serving whenever you wish.
Makes 1 serving (about 1¾ cups)
Ingredients
• 1 medium carrot, peeled and grated
• 2 medium kiwis, skin removed
• 1 cup spinach leaves
• ½ cup watercress
• ½ cup plain, fat-free yogurt
• ¼ cup avocado, mashed (3 tablespoons)
• 2 tablespoons wheat germ
• 2 tablespoons water
• 1 tablespoon fresh lemon juice
• 1 teaspoon Worcestershire sauce
• ¼ teaspoon prepared horseradish
• Pinch of salt
Directions
In a blender or food processor, combine the carrot, kiwis, spinach, watercress, yogurt, avocado, wheat germ, water, lemon juice, Worcestershire, horseradish, and salt.
Blend until smooth.
Per Serving
323 calories, 16 g protein, 50 g carbohydrate, 9 g fat (1 g saturated), 0 mg cholesterol, 254 mg sodium, 14 g fiber; plus 172 mg vitamin C (287% DV)., 8 IU vitamin E (26% DV)., 4,118 mcg beta carotene, 1,520 mcg lutein + zeaxanthin, 4 mg zinc (29% DV)
Reprinted from: Joy Bauer's Food Cures: Treat Common Health Concerns, Look Younger & Live Longer by Joy Bauer, MS, RD, CDN with Carol Svec. Copyright © 2007 Joy Bauer, MS, RD, CDN. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.
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