Homespun

July 25, 2001




Cool Off with a Smoothie!

In the heat of a summer day, what could be better than cooling down with an ice-cold fruit smoothie? These creamy shakes are perfect for a quick breakfast, a healthy lunch, or a refreshing mid-afternoon snack. At any time of day, a smoothie can help you meet the recommended servings of fruit each day. Smoothies can also provide protein, fiber, vitamins, minerals and cancer-protective phytochemicals and antioxidants.

Create your own "cool smoothie" using two or three of your favorite fruits: berries, bananas, oranges, peaches, melons, pineapple, kiwi, papaya, or mangoes. Add a splash of yogurt, milk, soy milk, silken tofu, fruit juice or ice. Blend until smooth and enjoy!

Tips to try:

  • You can replace fresh fruit with unsweetened frozen fruit or canned fruit (packed in juice);

  • When using ice, crush cubes so they are smaller than the fruit pieces;

  • A blender will provide a smoother consistency than a food processor.


Wholesome additives:

  • Wheat germ is an excellent source of fiber, folate and vitamin E. Top your smoothie with one or two tablespoons.

  • Roasted or toasted nuts can provide extra protein. Add one tablespoon.

  • Soy milk is rich in isoflavones, phytochemicals that may protect against certain cancers. Use in place of milk or yogurt.

  • Nonfat dry milk powder is an excellent source of fat-free, high quality protein. Add two to four tablespoons.


MIXED BERRY-BANANA SMOOTHIE

1 cup mixed berries (raspberries, blackberries, blueberries, strawberries), fresh or frozen
1 banana
2/3 cup nonfat milk
2 ice cubes

Combine ingredients in blender. Puree until smooth. You can increase berries to 1½ cups and use just half a banana, if desired.

TROPICAL FREEZE

½ cup nonfat or light vanilla soy milk
½ cup pineapple juice
1½ - 2 cups frozen tropical fruit mix

Combine ingredients in blender. Puree until smooth. For additional protein, top smoothie with sliced almonds.

PEACH SMOOTHIE

1 cup nonfat vanilla yogurt
1 peach, pitted and sliced
½ teaspoon vanilla extract
2 ice cubes

Combine ingredients in blender. Puree until smooth. You may substitute frozen peach slices (about one cup) for fresh. When using frozen peaches, eliminate ice cubes and add nonfat milk as necessary to create a smooth consistency.

This page created by Margie Yarnell, Extension Secretary/Webmaster.

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