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

Combine all ingredients and blend until smooth. Makes 2 servings.

Orange Smoothies

  • 240 ml non-fat vanilla frozen yogurt
  • 180 ml 1% low-fat milk
  • 60 ml frozen orange juice concentrate

Combine all ingredients and blend until smooth. Makes 2 servings.

Lemon Sherbet Smoothies

  • 320 ml lemon sherbet, softened
  • 120 ml cold milk
  • 160 ml frozen fruit, such as peaches, blueberries or raspberries

Combine all ingredients and blend until smooth. Makes 2 servings. This delicious smoothie is a bit thick and may require a spoon. If you prefer it thinner, simply add additional milk.

Strawberry Smoothies

  • 360 ml yogurt strawberry or vanilla
  • 10 large frozen strawberries
  • 475 ml milk
  • 60 ml skim milk powder

Combine all ingredients and blend until smooth. Makes 2 generous servings.

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)

Combine all desired ingredients and blend until smooth. If you’d like a colder, thicker smoothie, simply add a fistful of crushed ice before blending. Makes 2 nutrition packed servings.

Mixed Berry Smoothies

  • 500 ml mixed berries (raspberries, blackberries, and strawberries)
  • 240 ml plain yogurt
  • 1 ripe banana, sliced
  • 120-240 ml apple juice

Combine all ingredients and blend until smooth. Start with the lower amount of apple juice and continue adding the juice until the smoothie is your desired consistency. Makes 2 servings.

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!


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