Making Nutritious Smoothies

Convincing kids to eat enough servings of dairy and fruit can be a challenge, but if you create smoothies, you'll have them drinking them down. Additionally, smoothies are great for busy mornings when everyone is trying to get out the door. Simply toss all of the ingredients into the blender and you will quickly have a nutritious and delicious way to start the day.
Banana Smoothies
- 240 ml ice-cold milk
- 1 ripe medium banana, peeled and sliced
- 60 ml instant malted milk powder, such as Ovaltine
- 15 ml brown sugar
- 5 ml vanilla extract
- 4 ice cubes, crushed
Orange Smoothies
- 240 ml non-fat vanilla frozen yogurt
- 180 ml 1% low-fat milk
- 60 ml frozen orange juice concentrate
Lemon Sherbet Smoothies
- 320 ml lemon sherbet, softened
- 120 ml cold milk
- 160 ml frozen fruit, such as peaches, blueberries or raspberries
Strawberry Smoothies
- 360 ml yogurt strawberry or vanilla
- 10 large frozen strawberries
- 475 ml milk
- 60 ml skim milk powder
Super-Nutritious Smoothies
- 2 large bananas
- 10 strawberries, frozen or fresh
- 240 ml blueberries, frozen or fresh
- 120 ml frozen orange juice concentrate
- 750 ml soy milk or rice milk
- almonds or cashews
- flax seeds
- wheat germ
- peaches, sliced (optional)
- nectarines, sliced (optional)
- mangoes (optional)
- guava (optional)
- pineapples (optional)
Mixed Berry Smoothies
- 500 ml mixed berries (raspberries, blackberries, and strawberries)
- 240 ml plain yogurt
- 1 ripe banana, sliced
- 120-240 ml apple juice
Beyond Smoothies
Each of the above recipes makes delicious smoothies as well as great frozen treats for the whole family. Simply pour the blended beverages into small paper cups (the type intended for bathroom drinking cups work very well), cover the cups with plastic wrap, and then insert a plastic or wooden craft stick into each beverage. Freeze until ready to eat and then remove plastic wrap, peel away the paper cup, and enjoy a nutritious freezer pop!You might also like...