How to Make a Healthy Smoothie

Smoothies are versatile enough to adapt for individual taste preferences and allergies.

Kids and health-conscious people alike agree that the sweet tang of a healthy smoothie starts your day off with energy-boosting nutrition and a colorful, delicious treat for your taste buds. Parents approve of the opportunity to sneak fiber and extra nutrients into their kids' diet without setting off the "eat it, it's good for you" alarms. The combination of healthy fruits and thirst-quenching liquids make a quick and easy breakfast or snack for anyone who wants to pack more nutrition into their daily diet.

Things You'll Need

• 1 cup vanilla yogurt
• 1/2 cup milk, soy milk or fruit juice (orange, cranberry, pomegranate, apple, açai)
• 1 tbsp. honey
• 1/2 to 1 cup frozen fruit such as peaches, strawberries, raspberries, blueberries, blackberries, mangoes, bananas, apricots pineapple, pomegranate seeds or coconut
• Blender or food processor
• Optional:
• 1/2 to 1 cup carrots, broccoli or spinach,
• Seasonings such as cinnamon, vanilla, almond extract, coconut oil, cayenne or apple cider vinegar to taste
• 1 to 2 tbsp. nutrition boosters such as flaxseed meal, flax oil, wheatgrass, tofu, wheat germ or protein powder
• 1 cup ice

Instructions

1. Measure out the milk, soy milk or fruit juice, yogurt and honey. Pour into blender or food processor.

2. Select the fruits and vegetables to create your desired flavor. Slice them up and add to the liquid.

3. Add seasonings, nutrition boosters and ice cubes, if desired.

4. Place the lid on the blender and blend to a smooth consistency.

5. Pour the refreshing, healthy drink into a glass and enjoy.

Tips & Warnings

• Fresh, summer fruit makes the best smoothies. But you can also rescue overripe fruit before it rots by turning it into a healthy smoothie.

• You can substitute powdered milk or soy powder and water for the liquid.

References

• "The Everything Kids' Cookbook"; Sandra K. Nissenberg, M.S., R.D.; 2002
• Smoothie Web: Healthy Smoothies
• All Recipes; Healthy Snacks for Kids: Smoothies; 2011
• Health Recipes; Healthy Smoothie Recipes; 2010

Resources

• Kraft Foods, Inc.; Smoothies and Shakes; 2011
• All Recipes; Making a Healthy Smoothie (Video); 2011
• Smoothies Recipe; Healthy Smoothies; 2010