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Recipes

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Smoothies

Smoothies are a delicious way to get the calcium and vitamin D your bones need! You can try one of these recipes at home or choose a smoothie for a snack while you're out with your friends. Just remember to make and order your smoothies with low-fat or fat-free milk!

Apricot Smoothie
Banana Berry Smoothie
Black and Blue Smoothie
Fruit Smash Smoothie
Lots-O-Fruit Smoothie
Melon Smoothie
Orange Banana Frosty
Orange Cow Smoothie
Orange Freeze
Peach Cooler Smoothie
Sunshine Smoothie
Vanilla Smoothie
Very Berry Smoothie

Apricot Smoothie top

Ingredients:
¾ cup canned apricots, packed in water or light syrup and drained
½ cup calcium-fortified orange juice
½ cup fat-free or low-fat yogurt
1 ½ cup ice (optional)

Directions:

  1. Blend all ingredients until smooth, about 3-4 minutes.

Makes 1 serving.

Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families 

Banana Berry Smoothie top

Ingredients:
½  banana, peeled and sliced
1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries)
½ cup low-fat or fat-free milk or soft tofu
½ cup calcium-fortified orange juice

Directions:

  1. Place all ingredients in a blender container. Put lid on tightly.
  2. Blend until smooth. If mixture is too thick, add ½ cup cold water and blend again.
  3. Pour into 2 glasses and serve.

Source: California Department of Public Health

Black and Blue Smoothie top

Ingredients:
2 cups blackberries
2 cups blueberries
1 cup low-fat or fat-free plain yogurt
1 cup low-fat or fat-free milk
1 teaspoon vanilla extract
2 cups ice

Directions:

Mix ingredients in a blender for 1 minute.

Makes 4 servings
Source: CDC
 

Fruit Smash Smoothie top

Ingredients:
1 cup low-fat or fat-free milk
Handful of frozen strawberries, apricots, bananas, and fresh raspberries
Handful of ice cubes

Directions:

Mix ingredients in a blender for 1 minute.

Lots-O-Fruit Smoothie top

Instructions:
1 medium peach (or ½ cup canned sliced peaches in juice or light syrup, drained)
1 medium banana, peeled and broken into pieces
1 cup fat-free or low-fat fruit yogurt
1 cup ice (optional)

Directions:

  1. Peel and slice peach (if using). Place in blender with banana, yogurt, and ice.
  2. Blend until smooth, about 3 minutes.

Makes 2 servings.

Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families

Melon Smoothie top

Ingredients:
1 cup frozen melon cubes (cantaloupe or honeydew)
½ cup fat-free or low-fat milk
½ cup fat-free or low-fat vanilla yogurt
1 cup ice (optional)
Dash of cinnamon

Directions:

  1. Blend until smooth, about 2 minutes.
  2. Pour into glasses and top with cinnamon.

Makes 2 servings.

Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families

Orange Banana Frosty top

Ingredients:
1 frozen banana
1/2 cup plain low-fat or fat-free yogurt
1/2 cup calcium-fortified orange juice

Directions:

  1. Mix ingredients in a blender for 1 minute.
  2. Add more liquid if you want the drink thinner.

Makes 2 servings
Source: USDA, adapted from University of Nebraska-Lincoln Cooperative Extension
 

Orange Cow Smoothie top

Ingredients:
1 cup calcium-fortified orange juice
1 cup water
1 cup low-fat or fat-free milk
1 teaspoon vanilla
1 cup ice

Directions:

Blend for one minute in blender.
Serves 3

Source: Montana State University Buy Better, Eat Better recipes

Orange Freeze top

Ingredients:
1 cup calcium-fortified orange juice
10 ice cubes
1 cup low-fat or fat-free milk
1 teaspoon vanilla extract
2 cups drained, canned mandarin oranges

Directions:

  1. Place all ingredients in a blender container. Put lid on tightly.
  2. Blend for about 30 seconds or until smooth.
  3. Pour into four glasses and serve.

Makes 4 servings.

Source: California Department of Public Health

Peach Cooler Smoothie top

Ingredients:
2 cups low-fat or fat-free milk
1 cup drained canned peaches (or 1 cup sliced fresh peaches)
1/2 teaspoon lemon juice
Dash of nutmeg (if desired)

Directions:

  1. Mix ingredients in a blender for 1 minute.
  2. Sprinkle with nutmeg if desired.

Source: USDA, adapted from The Pennsylvania Nutrition Education Program

Sunshine Smoothie top

Ingredients:
1 cup calcium-fortified orange juice
1 cup low-fat or fat-free milk
Handful of ice cubes
Handful of your favorite fruit

Directions:

Mix ingredients in a blender for 1 minute.

Vanilla Smoothie top

Ingredients:
1 cup calcium-fortified orange juice
Handful of strawberries
Banana
1 cup low-fat or fat-free vanilla yogurt

Directions:

Mix ingredients in a blender for 1 minute.

Very Berry Smoothie top

Ingredients:
1 cup low-fat or fat-free milk
Handful of fresh or frozen blueberries
Dash of honey
Handful of ice cubes

Directions:

Mix ingredients in a blender for 1 minute.

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