Written by Liz Jalkiewicz, RDN, LDN
American Dairy Association North East
With the warm weather upon us, smoothie season is now in full swing. Smoothies can be easily prepared with just a few simple, nutrient-rich ingredients – milk, yogurt, fruit (and veggies!) and a nutritional booster like peanut butter, flaxseed, oats or chia seeds. A smoothie that’s made with real, wholesome milk or yogurt is a delicious way to get high-quality protein and other essential nutrients that your body needs to help power yourself through the day. Here are 3 tips on how to build a better smoothie:
[Photo courtesy of Cabot Creamery]
- ADD FRUIT FOR SWEETNESS
Whether fresh, frozen, canned or dried, fruit contributes essential nutrients, like potassium, dietary fiber, vitamin C and folate. Using frozen fruit is a great way to achieve that thick, frothiness that many people love in their store-bought smoothies. Even if you decide to use fresh fruit, you may still want to add in just a few pieces of frozen fruit to get that “frothiness factor.” Frozen extra-ripe bananas are another great addition because they add a natural sweetness to smoothies so you don’t have to add any sugar.
TIP: To freeze bananas, just peel, cut into chunks and place in a sealable freezer bag, squeezing out as much air as possible.
SWEET FRUITS FOR SMOOTHIES
| Bananas | Peaches | Pineapple |
| Cherries (pitted) | Mango | Berries |
| Kiwi | Melons | Papaya |
[Photo courtesy of Cabot Creamery]
- INCLUDE DAIRY FOR PROTEIN
Dairy has a significant amount of protein as well as a powerful package of nine essential nutrients, including calcium, protein, phosphorus, vitamin D, vitamin A and several B vitamins (riboflavin, B12, pantothenic acid and niacin). Plus, milk has no added sugars or preservatives. Depending on your preference and dietary needs, you can choose from skim milk, 1%, 2% or whole milk.
Yogurt is another great source of protein, which not only helps to keep you feeling full longer, but also helps to build and repair your muscle tissue. Try regular yogurt or Greek yogurt for extra protein. It also provides many of the same nutrients found in milk.
TIP: Are you lactose intolerant? Make your favorite smoothie with lactose-free milk! It’s real cow’s milk with the same nutritional benefits and great taste, but without the lactose so it’s easier for you to digest.
TIP: Smoothies too thick? Be cautious of adding too much ice because it will melt and water down the smoothie. Just add more milk!
[Photo courtesy of Cabot Creamery]
- ADD-IN NUTRITIONAL BOOSTERS
This is where you can really turn your smoothie up a notch! Customize your smoothie by adding one or two of these add-ins to get even more nutrition, such as omega-3 fatty acids, fiber, vitamins and minerals, as well as more flavor and texture!
NUTRIENT-RICH POWERHOUSE ADD-INS
| Nuts | Peanut Butter | Wheat Germ |
| Flax seed | Chia seed | Oats |
| Cocoa Powder | Cinnamon | Honey |
Check out these two smoothie recipes below, courtesy of American Dairy Association North East:
Peachy Green Pineapple Smoothie
Quick, easy, nutritious and convenient, smoothies are a popular choice for the perfect on-the-go breakfast or afternoon snack. They are versatile and loaded with nutrient-rich ingredients when done right. Be sure to follow these three simple tips when whipping up your next smoothie.
