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4 Smoothies This Dietitian Approves!

By — One of many Nutrition blogs on SmartLivingNetwork.com

Wondering how you and your family are going to squeeze the recommended 5-9 produce servings into your day? Why not start the day off right and enjoy them within a delicious breakfast smoothie. A quick morning blend will not only taste great on-the-go, it will also help you accomplish mission impossible: getting your youngsters to enjoy fruits and veggies with a smile.

A smoothie becomes a powerhouse of nutrition when made with wholesome ingredients such as fruit, nuts, yogurt, and, yes, even vegetables. While the sight of leafy greens edging toward the blender may draw apprehension, when combined with berries the color is quickly camouflaged by the blues, blacks, and reds. As for the taste, unless you witness the addition of greens, it is very unlikely that you would even notice the addition (especially if you are using baby spinach).

Not sure if your morning will allow time for a fresh smoothie? Simply prepare them a batch ahead of time and store it in the freezer. Be sure to portion the smoothies into smaller containers, either Tupperware containers or resealable baggies, to ensure each serving will thaw out overnight and be ready to drink by the morning rush.

Once you become familiar with a few smoothie recipe favorites, invite your kiddos to help out by selecting and adding the ingredients for their own creation. Just be certain to teach them how to safely use the blender (e.g., never put their fingers near the blades, keep the lid on while blending) to ensure a safe and child-friendly production.

PREPARATION TIP:

Ice cubes or frozen fruit? If your smoothie is already quite nutrient dense, ice cubes are an easy way to thicken your concoction and increase the volume without adding calories. Ice cubes are also a great option for times when frozen fruit is simply not an option.

Berry Good Banana Smoothie

(Serves 1) (Prep Time: 5 minutes)

Ingredients:

5 ice cubes

¼ cup water

1 cup fat-free Greek blueberry yogurt

1 sliced banana (frozen if possible)

1-2 handfuls of fresh spinach

¼ cup blueberries (optional)

Directions:

  1. Add ice and water first.
  2. Add remaining ingredients, blend on high speed until combined.
  3. Pour into tall glass and serve immediately.

Chocolate Banana Smoothie

(Serves 1) (Prep Time: 5 minutes)

Ingredients:

1 cup chocolate flavored non-fat Greek yogurt

1 banana, sliced, frozen

2 TBSP cocoa powder or chocolate protein powder

2 tsp honey

Splash of fat-free or reduced-fat milk, plain or chocolate, if needed for mixing

Directions:

  1. Combine all of the ingredients in a blender, and blend at high speed until smooth.
  2. Pour into tall glass and serve immediately.

Go Greek for Almonds Smoothie

(Serves 1) (Prep Time: 5 minutes)

Ingredients:

1/2 cup fresh or frozen berries

1 cup plain or vanilla non-fat Greek yogurt

2 tablespoons nut butter

Splash of milk or water, if needed for mixing

Directions:

  1. Put all of the ingredients in a blender and blend at high speed until smooth.
  2. Pour into tall glass and serve immediately.

Vanilla Pear Smoothie

(Serves 1) (Prep Time: 5 minutes)

Ingredients:

5 ice-cubes

1 fresh pear, sliced

1 cup fat-free or reduced fat milk

2 TBSP vanilla protein powder

Splash of water, if needed for blending

Directions:

  1. Add ingredients to blender and blend at high speed until smooth.
  2. Pour into glasses and serve immediately.

Note: Plain or vanilla soy or almond milk may serve as a substitute for dairy milk in recipes.


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