Lasting trend or fading fad? The blended smoothie can be a challenging food to keep up with — whether it’s the hot new “must add” ingredient, the newest state-of-the-art blender or recommendations for decreasing sugar consumption.
The truth is, every smoothie is a product of the healthy ingredients that you make it with. Blend the right nutrient-rich foods together and you have a nutritious smoothie that tastes great!
It is widely recognized that fruits, vegetables and dairy foods are some of the most challenging foods to include in your diet. In fact, many Americans are falling short on these three key food groups.
Smoothies are an easy way to enjoy more fruit, and a great way to get at least one of the three recommended daily servings of fat-free or low-fat dairy foods. Looking for a way to include an additional serving of vegetables? Fresh or frozen spinach or kale can be a great smoothie add-in as well. Choose smoothie ingredients carefully to enhance the quality of your diet.
Smoothie Quick Tips:
- Many smoothie recipes recommend adding honey or other sweeteners. Instead, opt for a sweeter fruit such as bananas or pears, which blend well and add sweetness without added sugar.
- Choose low-fat or fat-free yogurt, and look for yogurt with as little added sugar as possible.
- Experiment with Greek yogurt for a thicker smoothie with extra protein.
- Make sure you add either a frozen food or ice cubes to every smoothie for optimal frozen texture.
- Smoothie too thick? Add milk to frozen smoothies to make it easier to drink through a straw.
- For simple steps on how to make a basic smoothie, use the directions available at Western Dairy Association or try our Strawberry Smoothie, Peachy Orangeroo Smoothie or the Blues Buster Berry Smoothie.
Sinless Dessert Ideas:
Healthy smoothies can also help satiate a sweet tooth. Choosing the right combination of ingredients can turn your smoothie into a fantastic and nutritious dessert option.
Start with ¾ cup of yogurt and ¼ cup of milk plus the following ingredients to experiment with healthy versions of your favorite desserts:
- Banana Split — Blend a banana or two into plain or vanilla yogurt, top with a tablespoon of chocolate syrup with a cherry on top.
- Pumpkin Pie — Blend canned pumpkin, a banana or applesauce and a sprinkle of pumpkin pie spice into plain or vanilla yogurt, top with honey for added sweetness.
- Peach Cobbler — Experiment with Greek yogurt and blend canned peaches and a banana with ice cubes, top with cinnamon.
- Berry Cobbler — Blend a banana, frozen blueberries, a quarter cup of applesauce and a quarter cup of spinach into your favorite yogurt.
- Rainbow Sherbet – Combine a banana, cup of frozen mixed berries and third cup of orange juice blend into a flavorful frozen healthy treat.
- Raspberry Crisp — Blend frozen raspberries or mixed berries, canned or fresh peaches and your favorite yogurt (non-fat or low-fat plain, vanilla, raspberry or even peach). Sprinkle with brown sugar and oatmeal.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.