06 January 2013

5:2 Diet - Swamp Juice = 115 calories


It's the start of a new year, the holiday is over and it is time to start looking after ourselves. 

I am back on my 5:2 diet tomorrow, so what better way to start things off than with a smoothie that is rammed full of nutrients and only 115 calories per glass.

Here is a wee list of the goodies this green swamp smoothie boasts.

Spinach:
  • low in saturated fat
  • very low in cholesterol
  • good source of niacin and zinc
  • very good source of dietary fibre, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese
 Avocado:
  • very low in cholesterol
  • very low in sodium
  • good source of dietary fibre, vitamin C,  vitamin K and folate
Mint:
  • low in saturated fat and sodium
  • very low in cholesterol
  • good source of niacin, phosphorus and zinc
  • very good source of dietary fibre, vitamin A, vitamin C, riboflavin, folate, calcium, iron, magnesium, potassium, copper and manganese
Fresh Apple Juice:
  •  very low in saturated fat, cholesterol and sodium
  • very good source of vitamin C



What's more it tastes delicious. I could happily drink this every morning. It also got the thumbs up from Cooper. Later on I added some milk and yoghurt to the leftover smoothie and he enjoyed it this way too.

Of course I whizzed it up in my wonderful and unsurpassed Vitamix. Unfortuately, the lid plug wasn't in the lid and I decorated the cupboard doors before I realised. Luckily I didn't lose too much smoothie.



print recipe

Swamp Juice
A luxurious creamy green smoothie that packs a nutritional punch.
Ingredients
  • 30g baby spinach
  • 1 ripe avocado
  • a handful of fresh mint leaves
  • 400ml fresh apple juice
Instructions
1. Rinse the spinach and mint leaves and pat dry in a clean tea towel.2. Remove the skin and stone from the avocado. 3. Whizz up all the ingredients until smooth. You may add ice cubes if you prefer your smoothie ice cold.4. Serve and enjoy.5. Feel smug!
Details
Total time:
Yield: 4 glasses


Calories:

Spinach = 8 calories
Avocado = 288 calories
Mint leaves = 4 calories
Apple Juice = 160 calories

Total = 460 calories
Per glass = 115 calories

I am submitting my swamp juice into New "U" 2013, a new blog event focusing on health. I am slso submitting it to Herbs on Saturday, hosted this month by Bangers and Mash.

Disclosure: Vitamix sent me a blender to review. I was not required to write a positive review and any opinions expressed are my own.

42 comments:

  1. What a vibrant colour - what small boy wouldn't love something called swamp juice?!

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    1. Actually I never thought of telling him that. Doh! Luckily it got by on it's own merits. He drank 2 glasses of it and a slug of mine.

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  2. I'm sure it's delicious, but I'll stick to my muesli and yogurt thanks (scary green stuff!)

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    1. Ach, honestly Janice, it isn't scary at all and your don't taste the spinach. It's sweet from the apple juice and creamy from the avocado.

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  3. I got a Vitamix at Christmas so I'll be trying this. I am also trying the 5:2 way of eating so that's another reason to try it. Thank you.

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    1. I bet you are in love with your Vitamix already. They are amazing! I have quite a few vitamix recipes, if you want some ideas. Oh and the 5:2 diet is brill!

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  5. really really good juice!!!!!! very nice green color.

    Happy new year!!!!

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    1. Thanks Alexander and it really is good. Hope you try it!

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  6. This looks so fresh and cleansing! And I love the pic too :)

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  7. lmao! I can't really dis it, with all my green soups, but I tend to skip breakfast and have something warm at lunch on my 5:2 fast days

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    1. I know, me too, but you can save it as a treat in the evening.

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  8. This looks fab and I'm sure my kids are going to love this, as they adore smoothies of all colours. I'm just gutted I won't be able to try it myself as I'm allergic to avocado - boo! It's also perfect for Herbs on Saturday - thanks for entering!

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    1. Thanks V. That is a shame. I look forward to the roundup :)

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  9. Looks delicious, I love avocado and it's so good for you. Thanks for sharing this!

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  10. Great entry for Herbs on Saturday and a LOVELY looking smoothie too Jac!

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  11. I know it's good for me....but I just can't bring myself to drink it! My daughter has tried and tried. I'm hopeless!

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    1. Oh go on! It's sweet and creamy Barbara :)

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  12. Oh, what a cute little bottle as well.
    So, you didn't stay on the 5:2 during the holidays? Was it still just too confining of a diet? I still haven't really started *blush*

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    1. I decided it would be easier to have the break and pick it up again afterwards. Lots of meals with family and friends and didn't want to cook different meals or limit my guests.

      I love the wee bottles too, they are modelled on the bottles we got our milk in everyday as school.

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  13. I have all these ingredients right now so this lovely fresh recipe will be in my hot little hands soon, thanks Jacqueline!

    (love that colour!)

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    1. Enjoy it Emma, I am about to make some to take to work tomorrow.

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  14. Wow .. gorgeous click and a very healthy juice.

    Vardhini
    Event: New U - 2013

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  15. Just made this for lunch, it was lovely. It wasn't too sweet which is a bonus as I don't have a sweet tooth. Next time I will be a bit more generous with the mint. Now where do I get a bottle like yours?

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    1. I had it again yesterday. I love it. I got the bottles from 'Not On The High Street' a gift website.

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    2. Thank you I'll look for them.

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  16. i love the combination of this juice- looks and sounds delicious. thanks for sharing.

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  17. I am also dyeting & made a smoothy this morning! Check out my blog!

    Yours looks really good & it is on my list for tomorrow moring! Thanks, Jacqueline!

    I wish you a Happy 2013 filled with laughter, fun, great food adventures & happy family times too! :) xxx

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    1. I'll have a look Sophie. Happy New Year to you too x

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  18. sounds delicious - have only tried avocado in smoothie once but I really like the sound of this - esp with mint - and I love your photos - it just looks gorgeous

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  21. What a gorgeous green. I think I'm addicted to green foods and I love the ones you've chosen to go in your swamp juice. I never think to make smoothies, but they are such a good idea and I can imagine the avocado making a really creamy version - sounds delicious.

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    1. The avocado works really well to cream it up without dairy and of course they are so good for you :)

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  22. Your little monster is so cute!

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x