Drinking a smoothie is an easy way to sneak in a serving or two of fruits and veggies towards your daily goal. A smoothie is great for breakfast, on the go meal, or a snack. Here’s how to blend a fruit- and veggie-packed smoothie that’s nutritious, satisfying and energizing.
- Choose a Base Start with a liquid base such as low-fat milk, soymilk, or nonfat Greek yogurt that delivers protein, vitamins, and minerals with a sensible amount of calories. If using juice, choose 100% grape, orange, apple, or cranberry varieties and try adding just a splash of it to a milk base so you don’t miss out on the protein. Remember juice adds extra sugar and calories so watch portion sizes.
- Add Fruit When adding fruit, most fresh, frozen and canned fruits shine in smoothies. For calorie control and to cap added sugar, choose plain, unsweetened frozen fruit and drain canned fruit packed in water or light syrup to reduce excess sugar. Slicing bananas and freezing them works really well.
- Yes…you can add veggies! Even vegetables can be added to smoothies. Just remember to use mild-tasting veggies so their flavor doesn’t overpower the other ingredients. If using a standard blender, you may need to chop them very finely or add a little water to help the blending process. Cucumbers, spinach, kale, and beets are popular options.
- Nutrient Boosters Super-charge your smoothie with flavorful and nutrient-packed blend-ins such as flaxseed, chia seeds, quick oats, spices (cinnamon, nutmeg and ginger), unsweetened cocoa powder, or powdered peanut butter.
- Less is More Remember to keep smoothie ingredients simple and take a ‘less is more’ approach. The more ingredients in a smoothie, the more calories it contains.
Kale Smoothie with Pineapple and Banana
1/2 cup coconut milk, skim milk, soymilk, nonfat Greek yogurt, or almond milk
2 cups stemmed and chopped kale or spinach
1 1/2 cups chopped pineapple (about 1/4 medium pineapple)
1 ripe banana, chopped
Water for desired consistency
- Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
- You can add a few almonds for extra protein if you would like!
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Written by: Melissa Welker M.Ed., B.S., Family and Consumer Sciences Extension Educator, Ohio State University Extension, Fulton County, Maumee Valley EERA, firstname.lastname@example.org
Reviewed by: Donna Green, Family & Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, email@example.com