Green smoothies give you a dose of veggies with your fruit and are a great way to start the morning or provide an afternoon snack. People with MG may find that smoothies are an easier way to ensure you receive healthy, nutritious foods even when you are having difficulty chewing and swallowing.

 

Another bonus: you can prep ahead by portioning out the fruit and veg and freezing as “smoothie packs” so that you’re ready to blend on a day when you’re not feeling well.

 

Make sure you add some fat and protein to your smoothie to make it a satisfying meal. These recipes use plain Greek or full-fat yogurt, which plays nicely with mango and the greens (avoid vanilla or other favored yogurt, which contain extra sugar). If you are lactose intolerant, sub a low-sugar, plant-based yogurt or protein powder and a little water. Avocado is also a great choice for healthy fat.

 

Kale and other leafy greens provide a good source of calcium. If you have some in your fridge, ground flax seed is also an excellent addition for protein, fiber, and healthy fats.

 

Add liquid and soft fresh fruits and vegetables to the blender first, followed by anything hard or frozen, to ensure the smoothest blend. Frozen fruit makes a more satisfyingly creamy puree, but if you only have fresh fruit, add some ice cubes. When using a smoothie pack of frozen ingredients, you’ll need to add extra liquid or let the ingredients sit in the blender for 10-15 minutes to blend fully.

 

These recipes will make extra; a serving size is 8 oz. You can save the extra in a mason jar in the fridge for later in the day, or freeze as a popsicle. Or share with a loved one!

 

As you play with inventing your own green smoothie recipes, remember to keep ingredients in the green and yellow/orange family. We eat with our eyes first! Red strawberries + green spinach = greenish-brown mush. Save the berries and carrot juice for another smoothie.

 

Apple Green Smoothie

• 1 or two handfuls of spinach or kale
• 1 Granny Smith or other tart apple, cut into chunks
• ¼ cup cucumber slices, peeled if tough skinned
• 1 cup frozen mango
• 1/3 cup plain Greek or full-fat yogurt
• ½ cup – ¾ cup liquid – coconut water, apple juice, or milk
• 1 tsp fresh ginger

 

Add the spinach, apple, cucumber, yogurt, and liquid to the blender. Top off with the mango and blend, adding more liquid or mango as needed to get the texture to your preferred consistency.

 

Creamy Mango Mint Smoothie

• 1 or two handfuls of spinach or kale
• A few mint leaves
• ½ large avocado
• 1/3 cup plain Greek or full-fat yogurt
• 1 cup frozen mango
• ½ cup – ¾ cup liquid – coconut water, milk, or pineapple juice

 

Add the greens, avocado, yogurt, and liquid to the blender. Top off with the mango and blend, adding more liquid or mango as needed to get the texture to your preferred consistency.

 

Sunrise Green Smoothie

Note that this recipe uses crispy, refreshing, and pale-green veggies to blend more with the orange and provide you a variety of different vitamins and minerals. A little spice adds a welcome bite – think margarita with a spicy rim!

 

• 3 to 4 large Romaine lettuce leaves
• ½ cup of cucumber slices, peeled if tough skinned
• 3 to 4 peeled, seedless mandarin oranges, such as Halos or Cuties
• 1/3 cup plain Greek or full-fat yogurt
• ½ cup fresh or frozen pineapple
• 1 cup frozen mango
• A few grinds of black pepper, a pinch of cayenne, or a few shakes of tajin
• ½ cup – ¾ cup liquid – orange juice, pineapple juice, or coconut water

 

Add the lettuce, cucumber, mandarins, yogurt, and liquid to the blender. Top off with the pineapple and mango to blend, adding more liquid or mango as needed to get the texture to your preferred consistency.

 

Christina Aquila, RD, is a dietitian at Dartmouth-Hitchcock Medical Center in New Hampshire.