Useful Information for Better Health from the Western Maryland Health System

Thursday, July 31, 2014

Coming Soon … Smoothie & Juice Bar

Many people fall short of the recommended 5-9 servings of fruits and veggies per day. Smoothies offer a refreshing way to quench thirst and boost nutrition. Soon, you’ll be able to purchase healthy smoothies and fresh-squeezed juices in the WMHS cafeteria at the Smoothie & Juice Bar.

The WMHS Smoothie & Juice Bar will offer a variety of healthy smoothies including:

Power Smoothie - spinach and mixed fruit
Twisted Berry – 3 kinds of berries and Greek yogurt
Blueberry Burst – a blend of blueberries and Greek yogurt
Simply Strawberry – a blend of strawberries and Greek yogurt

You may choose to substitute green tea or water instead of yogurt and add chia or flax seeds or protein powder. In addition to the smoothies, fresh juices will be made right at the bar, including orange, apple, pear and carrot.

Look for the new Smoothie and Juice Bar and stop by for a refreshing way to eat more fruits and veggies.

Try this “green machine” smoothie, taken from It’s easy to make – 3 simple ingredients (honeydew, spinach and Greek yogurt) and a blender – and is refreshingly delicious!

To make this delicious and healthy smoothie combine in blender:
1 cup of fresh baby spinach leaves
1 ½ cups of fresh honeydew melon
1/3 cup of nonfat vanilla Greek yogurt

Blend until smooth. 162 calories, Source:

Honeydew is an excellent source of vitamin C and potassium and has only 60 calories per cup. Spinach, also nutrient rich, provides only 7 calories per cup raw, and is especially high in vitamin A and other carotenoids, such as beta carotene and lutein, which are great for healthy eyes. It is a good source of potassium, fiber, vitamin K, folate, iron and other phytonutrients that help reduce risk of diseases such as cancer. Greek yogurt has about twice as much protein as regular yogurt, and is lower in lactose and carbohydrates. It has a rich and creamy texture that is great for smoothies and for freezing. It is an excellent source of calcium, potassium and is considered a probiotic if it contains live and active cultures. Probiotics help improve immune function, enhance intestinal tract health, decrease symptoms of lactose intolerance and reduce the risk of certain cancers.

I recommend refrigerating the honeydew to get it good and cold prior to making the smoothie for better flavor. Enjoy!

-Theresa Stahl, RDN, LDN