- If you use milk, yogurt or fortified soy milk as a base, you get a great source of complete protein and a rich source of calcium.
- If you'd like a more filling drink, try using a small amount of protein powder is an easy way to bump up any smoothie to use as a more sustaining meal. Whey protein will offer little to no flavor while soy-based protein supplements can add a bit of a disagreeable flavor.
- It's easy to add a teaspoon of flaxseed oil or a tablespoon of ground flaxseed to add omega-3 fatty acids to the mix.
- Using fresh or frozen fruits bring in the fiber, vitamins, minerals and antioxidants. And, they taste so good!
My favorite go-to smoothie recipe is a variation on one from my daughter's American Girl magazine from many years ago. I can't remember what it was originally called, but it quickly became our favorite smoothie around here. Feel free to vary the fruit, flavor of yogurt or type of 100% fruit juice for an easy way to create different flavors!
Easy Strawberry-Citrus Smoothie
Makes 1 serving
In a blender, combine:
- 6 oz container of light lemon yogurt*
- 1/2 cup calcium fortified orange juice
- 1 cup frozen strawberries
Puree until smooth and enjoy!
- Nutritional value:
- 201 calories, 1 g fat, 81 g sodium, 440 mg calcium, 43 g carbohydrate, 3 g fiber, 7 g protein
- Counts as 4 units
- Adding 1 Tbsp ground flaxseed or 1 tsp flaxseed oil adds healthy fats (omega-3) and 40 calories = 1 unit healthy fat
*You may substitute any flavor yogurt. Use plain, non-fat yogurt, 2 tsp lemon juice plus 1 tsp sugar or honey if you wish to avoid artificial sweeteners.
I'd love to hear about some of your favorite smoothie recipes!