At McDaniel Nutrition, we believe the best way detox your diet, isn’t through a depriving cleanse but to eat more fruits and vegetables.  I know, we’re preaching to the choir, YET, 75% of people aren’t getting even close to eating 2 cups of fruit and 2.5 cups of vegetables a day.

Watch Jennifer on Great Day St. Louis talk about the best way to detox your diet

Here are our top 3 ways to plate up more produce without having to going vegan.

Make it prominent.

It’s true: what you see is what you eat.  Proof: you’ll eat 3 times more produce if you store your produce in the middle section of your refrigerator compared to the RIP composter drawers of your fridge. Researchers have also shown that people who have a bowl of fruit on their kitchen countertops not only eat more fruit, they weigh less, too.

Start your day with a smoothie

Starting your day with a smoothie can pack in 3-4 servings of produce in before you walk out the door in the morning. A well-balanced smoothie should contain 3 components: produce, a healthy fat, and protein source. Check out our make-ahead smoothie packs.

We’re enjoying this Triple Green Smoothie with Avocado, Pistachios and Spinach. It’s got quite a bit of fat, but nearly 90% of the fats found in avocados and pistachios are the better-for-you mono and polyunsaturated type. And, the pistachios offer a good source of protein and fiber. It’s the kind of smoothie that won’t leave you hangry one hour after drinking it.

Overhead shot of green smoothie with granola on the left hand side placed in a white bowl

Don’t fear different forms

There is a misconception that fresh produce is best, however, that isn’t true! Frozen, canned or juice can be equally healthy options and help us reach our produce goals. Freezing produce is a natural preservation process that locks in the flavor and nutrition of your food. In our home, my kids love the mandarin oranges in their own juice, I frequently rely on canned beans, we use frozen fruits and vegetables throughout the week and usually save the fresh produce for what’s in season like upcoming asparagus. When you do include juice, make sure it is 100% juice, for example, 100% Pomegranate juice which offers a good source of potassium an important nutrient for heart health.

Plan for Plants

It’s true, plants won’t just land on our plate, and we do have to plan to eat them. However, you WILL notice a difference when you eat more fruits and vegetables. Overtime, you’ll feel lighter, more energized, might lose some weight, and have that produce-induced health glow we’re all desiring about now with the MidWest never-ending winter.

Want SUPPORT in getting more plants on your plate? Work with us! We will help with YOU or YOUR COMPANY to create a healthier self or workplace.

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Overhead shot of green smoothie with granola on the left hand side placed in a white bowl

Triple Green Smoothie with Avocado, Pistachios and Spinach


  • Author: Jennifer McDaniel
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x

Ingredients

Scale
  • 1 c. milk (we used soy)
  • 2 c. spinach
  • 1 banana
  • 1/3 avocado
  • 1/4 c. pistachios
  • 2 dates
  • Optional (1 scoop protein powder)

Instructions

  1. Place all ingredients in the blender and blend until combined and creamy.

Notes

I like my smoothie COLD, and I think this smoothie tastes better that way. To achieve this, freeze spinach and banana ahead of time!

  • Category: Breakfast
  • Method: Blender
  • Cuisine: American

Keywords: Green Smoothie Pistachios, spinach, avocado

Plants won’t just land on our plate, we do have to plan to eat the, but it can be easy and delicious.

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.