Smoothies: Beverages of Substance
Smoothies are beverage super stars! They’re quick and easy to prepare, delicious, and very versatile — with so many possible ingredient combinations, you’re sure to find at least one favorite. Smoothies are great for breakfast, snack time or any time.
See how easy it is to whip up a Blues Buster Smoothie:
Blues Buster Smoothie
• 1 (6-ounce) container low-fat blueberry yogurt
• 1/2 cup apple juice
• 1/3 cup fresh or frozen blueberries
• 1/3 cup frozen sliced peaches
• 5-6 ice cubes
Directions: Blend all ingredients with ice (amount of ice will vary depending on desired consistency). Pour into a glass and serve chilled.
When made with fruit and milk or yogurt, smoothies pack a nutrient punch.
Milk boasts nine essential nutrients: calcium, potassium, protein, phosphorus, niacin, riboflavin and vitamins A, D and B12. In fact, milk offers three of the four nutrients children and adults are often missing, according to the 2010 Dietary Guidelines for Americans. The four “nutrients of concern” are calcium, potassium, vitamin D and fiber.
Whip up a smoothie with milk and fruit and you’ll get all four of these needed nutrients. Milk contains calcium, potassium and vitamin D (plus more) and fruit contains fiber (plus more).
Smoothies contain calories, so be wise with portion size so you don’t overdo. Try these tips to lessen the calorie load:
*Choose a smaller size
*Order without added sugar or other sweeteners (the fruit or fruit juice makes it sweet)
*Prepare or order milk-based smoothies using fat-free or low-fat milk.
Consumer Reports magazine recently conducted a taste test of top-selling smoothie brands. The taste testers included kids as well as food experts who evaluated taste and nutrition. The dairy-based Lifeway Lowfat Kefir Strawberry is a good source of calcium and protein and got first place for taste. In the fruit-based smoothie category, the winner was Bolthouse Farms Berry Boost Blend, which is 100% juice and contains four grams of fiber and lots of vitamin C.
It’s quick and easy to make your own, plus you can control the type and amount of ingredients.
Here are three more of my favorite smoothie recipes:
Share your favorite!