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Eat Well Wednesday: Smoothie Basics 101

Smoothies are a perfect solution for those chaotic mornings when breakfast has to be eaten on the run.  So in the spirit of back-to-school, we’re dedicating this Eat Well Wednesday to the basics of making smoothies! For those of you who are new to the world of smoothie making, here’s a basic rule of thumb for you:  blend together about 1/2 solid ingredients and 1/2 liquid ingredients for a spectacular smoothie!  Solid ingredients should include your favorite unsweetened frozen fruits (bananas, blueberries, strawberries, peaches, and pears top my list!), and/or ice cubes.  For liquid ingredients, juicy fresh fruits, yogurt, skim milk, soy/almond milk, or 100% juice work well. Once you’ve mastered the basics, it’s time to start experimenting!  Boost the nutrition of your smoothie by packing in some protein (peanut butter, silken tofu, protein powder), add-in extra fiber and antioxidants (flaxseed meal, chia seeds, uncooked oatmeal), or even blend in some vitamin-rich veggies (carrots, spinach, kale)… The possibilities are endless!  In case you aren’t feeling that adventurous, here’s a basic smoothie recipe, just to get you started.

Strawberry Banana Smoothie


1 cup yogurt

½ cup frozen strawberries, unsweetened

1 ripe medium Dole banana, peeled

½ cup skim milk

Directions: 1.    Break banana into small pieces and put in a blender with remaining ingredients. 2.    Secure lid and blend until smooth, adding a few ice cubes if a thicker, colder smoothie is desired. 3.    Divide smoothie between two glasses and serve immediately.

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