Are you constantly on the go and looking for fun ways to incorporate more fruits and veggies into your family’s lifestyle? Smoothies are a quick and easy way to do just that! Perfect for breakfast, a balanced snack, or even a better-for-you dessert, smoothies are a surefire way to help you get your five or more a day. And, they happen to taste pretty darn good, too! Although the flavor combinations are virtually endless, there are three key steps to help build a perfect smoothie every time! Step 1: Half frozen After selecting your liquid base, choose an equal amount of frozen ingredients and add to the blender. Some of our favorite frozen ingredients include:
- Unsweetened frozen fruits like bananas, blueberries, strawberries, blackberries and peaches
- Frozen yogurt
- Ice cubes
Step 2: Half liquid After selecting you frozen base, choose an equal amount of liquid or juicy fruit and add to the blender. Some of our favorite liquid ingredients include:
- Juicy fresh fruits like strawberries, blueberries, oranges and watermelon
- Nonfat yogurt (regular or Greek)
- Nonfat or low-fat milk
- Almond, coconut, rice or cashew milk
- 100% juice
Step 3: Boost up the nutrition The final step in making a delicious and nutritious smoothie is adding fun ingredients for an extra nutritional boost. Some of our favorite ways to amp up our smoothies’ nutrition include:
- Peanut butter, almond butter or other nut butter
- Silken tofu
- Chia seeds
- Flaxseed meal
- Veggies (like spinach, kale, carrots or cucumbers)
- Spices and herbs (like cinnamon, pumpkin pie spice, basil or mint)
*Note: Oatmeal is a great way to add a nutrition-packed whole grain to your smoothie. When using oatmeal, we recommend adding uncooked oats to your blender first. Blending it into a fine powder and then adding your other ingredients.
Sweets, Snacks & Sides:
2 ripe bananas
1 ripe pear or apple, chopped, peeled if desired
1 cup chopped kale or spinach leaves, stems removed
½ cup cold orange juice
½ cup nonfat vanilla yogurt 12 ice cubes
1 Tbsp. ground flaxseed
2 Tbsp. PB2 powdered peanut butter
- Place ingredients in blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
- Divide between two glasses and serve cold.
Yield: 2 servings
*Per Serving: Calories 250, Total Fat 2g (Saturated 0g, Trans 0g), Cholesterol 0mg, Sodium 90mg, Total Carbohydrate 57g (Dietary Fiber 9g, Sugars 34g), Protein 8g, Vitamin A 20%, Vitamin C 80%, Calcium 20%, Iron 4% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Some more of our favorite smoothie ideas:
- Supercharged Blueberry Banana Smoothie
- Fruit & Oatmeal Smoothie
- Peach Passion Fruit Smoothie
- So Berry Vanilla Smoothie
- Lemon Cream Pie Smoothie
Emily Schwartz is a Registered Dietitian Nutritionist (RDN) with Festival Foods.
Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.