Dairy-Based Smoothie Recipes

Healthy Living A-Z: Smoothies Handout

Dairy-Based Smoothie Recipes

Pink Cow

1 cup raspberry yogurt

1 cup skim milk

1 fresh peach, peeled and sliced or ½ cup frozen peach slices

1 teaspoon sugar or 1 packet sweetener

Blend together thoroughly and serve chilled.

Nutrition Information per serving: 173 calories; trace total fat; trace saturated fat; 4mg cholesterol; 33g carbohydrate; 1g dietary fiber; 10g protein; 131mg sodium; trace iron; 5mg vitamin C; 520IU vitamin A; 18mcg folacin

Mixed Berry Fruit Smoothie

1 pint fresh strawberries

½ cup cranberry juice cocktail

2 tablespoons powdered sugar

1 pint frozen strawberry yogurt or non-fat strawberry yogurt

Blend together and serve chilled. Makes 4 servings.

Nutrition Information per serving: 161 calories; 1g total fat; trace saturated fat; 2mg cholesterol; 35g carbohydrate; 2g dietary fiber; 5g protein; 67mg sodium; trace iron; 54mg vitamin C; 291IU vitamin A; 23mcg folacin

Frosted Orange Smoothie

6 ounces frozen orange juice concentrate

1 cup milk

1 cup water

¼ cup sugar

½ teaspoon vanilla

Ice cubes

Place all ingredients in a blender and blend until smooth. Serve immediately. Serves 6.

Nutrition Information per serving: 103 calories; 1g total fat; 1g saturated fat; 6mg cholesterol; 21g carbohydrate; trace dietary fiber; 2g protein; 22mg sodium; trace iron; 44mg vitamin C; 129IU vitamin A; 46mcg folacin

Berry Smooth Smoothie

1 cup frozen raspberries

1 cup cold skim milk

1 cup plain low-fat yogurt

2 tablespoons honey

1 banana

¼ teaspoon vanilla

6-8 crushed ice cubes

Place berries and ½ cup milk in blender. Blend on high for one minute until smooth. Add remaining milk, yogurt, honey, banana and vanilla. Beat for another minute. Add crushed ice cubes. Blend slowly until smooth. Makes 3½ cups (3 servings).

Nutrition Information per serving: 246 calories; 2g total fat; 1g saturated fat; 6mg cholesterol; 52g carbohydrate; 5g dietary fiber; 8g protein; 101mg sodium; 1mg iron; 19mg vitamin C; 302IU vitamin A; 43mcg folacin

Banana-Orange Smoothie

1 8-ounce container low-fat cherry yogurt

1 medium banana, peeled and cut into pieces

1 orange, peeled with pith removed and cut into segments

8 frozen dark cherries

6 frozen strawberries

Combine ingredients in blender. Blend on medium until smooth. Makes 2 servings.

Nutrition Information per serving: 259 calories; 1g total fat; trace saturated fat; 2mg cholesterol; 61g carbohydrate; 5g dietary fiber; 7g protein; 67mg sodium; 1mg iron; 67mg vitamin C; 544IU vitamin A; 45mcg folacin

Elvis Presley Special

1½ cup milk

1/3 cup frozen apple juice concentrate

2 tablespoons peanut butter

½ teaspoon vanilla

1 frozen medium banana

12 ice cubes

Place all ingredients in blender. If desired, add 2 tablespoons protein powder and 1 tablespoon sunflower seeds for an extra protein boost. Makes 3 cups and serves 2.

Nutrition Information per serving: 343 calories; 15g total fat; 6g saturated fat; 25mg cholesterol; 45g carbohydrate; 3g dietary fiber; 11g protein; 177mg sodium; 1mg iron; 8mg vitamin C; 278IU vitamin A; 33mcg folacin

Peach-Honey Smoothie

1¼ cups plain low-fat yogurt

1 pound ripe peaches, peeled, pitted and sliced

2 tablespoons fresh lemon juice

¼ cup honey

¼ teaspoon vanilla

Divide 1 cup yogurt among 8 sections of ice cube tray. Freeze until yogurt cubes are solid, at least 4 hours.

Puree peaches with lemon juice in blender. Add remaining ¼ cup yogurt, honey and vanilla. Blend until mixture is well blended. Add frozen yogurt cubes and process until mixture is smooth and frothy. Pour into chilled tall glasses and serve. Serves 2.

Nutrition Information per serving: 294 calories; trace total fat; trace saturated fat; 3mg cholesterol; 67g carbohydrate; 4g dietary fiber; 10g protein; 119mg sodium; trace iron; 20mg vitamin C; 973IU vitamin A; 27mcg folacin

Bug Juice Smoothie

2 cups vanilla fat-free yogurt

2 medium bananas, peeled and cut into chunks

1 cup frozen strawberries

1 cup orange juice

Place ingredients in blender and blend on high until smooth. Pour into glasses and serve immediately. Makes 4 servings, about 1 cup each.

Nutrition Information per serving: 164 calories; 1g total fat; trace saturated fat; 2mg cholesterol; 33g carbohydrate; 2g dietary fiber; 8g protein; 96mg sodium; trace iron; 53mg vitamin C; 198IU vitamin A; 67mcg folacin

Tropical Paradise Smoothie

1 cup pineapple-orange juice

1 medium banana, peeled and sliced

1 cup ice cubes

¾ cup diced pineapple

½ cup vanilla fat-free yogurt

1 tablespoon flaked coconut

Combine all ingredients and blend until smooth. Makes 2 servings.

Nutrition Information per serving: 191 calories; 2g total fat; 1g saturated fat; 1mg cholesterol; 42g carbohydrate; 2g dietary fiber; 5g protein; 55mg sodium; 1mg iron; 53mg vitamin C; 193IU vitamin A; 74mcg folacin

Peanut-Banana Smoothie

1 medium ripe banana, peeled and sliced

2 cups nonfat milk

¼ cup creamy peanut butter

2 tablespoons sugar

1 teaspoon imitation banana extract

Place all ingredients in blender. Blend until smooth. Pour into tall glasses and serve immediately. Makes 2 servings.

Nutrition Information per serving: 386 calories; 17g total fat; 4g saturated fat; 4mg cholesterol; 45g carbohydrate; 3g dietary fiber; 17g protein; 277mg sodium; 1mg iron; 8mg vitamin C; 548IU vitamin A; 48mcg folacin

Non-Dairy Smoothie Recipes

Strawberry Pleasure

1 cup quartered fresh strawberries

½ cup light vanilla soy milk

1/3 cup soft silken tofu

1 frozen medium banana, sliced

2 tablespoons frozen pineapple juice concentrate

Combine the strawberries, soy milk and tofu in a blender. Add the banana and pineapple concentrate. Blend until smooth. Serves 2.

Nutrition Information per serving: 154 calories; 3g total fat; trace saturated fat; 0mg cholesterol; 29g carbohydrate; 4g dietary fiber; 6g protein; 13mg sodium; 1mg iron; 55mg vitamin C; 99IU vitamin A; 45mcg folacin

Apple Smoothie

2 cups applesauce

1 cup apple cider

1 cup orange juice

2 tablespoons maple syrup

½ teaspoon nutmeg

½ teaspoon cinnamon

Combine all ingredients in a blender a blend until smooth. Pour into glasses and serve immediately. Makes 3 servings.

Nutrition Information per serving: 243 calories; 1g total fat; trace saturated fat; 0mg cholesterol; 61g carbohydrate; 3g dietary fiber; 1g protein; 10mg sodium; 1mg iron; 45mg vitamin C; 186IU vitamin A; 47mcg folacin

Banana-Orange Sunrise

3 cups orange juice

¼ cup honey

2 medium bananas, peeled and sliced

Ice cubes

2 cups cranberry juice cocktail

Place orange juice, honey and bananas in blender. Add ice cubes until mixture measures 6 cups. Cover and blend on low speed until smooth. Pour mixture into 8 glasses; pour ¼ cup cranberry juice on top. Serve immediately. Makes 8 servings.

Nutrition Information per serving: 137 calories; trace total fat; trace saturated fat; 0mg cholesterol; 34g carbohydrate; 1g dietary fiber; 1g protein; 3mg sodium; trace iron; 72mg vitamin C; 212IU vitamin A; 57mcg folacin

Strawberry Mint Lemonade Smoothie

¼ cup fresh squeezed lemon juice

½ cup fresh or frozen strawberries

2 tablespoons honey

3 cups water

1 (3 inch) mint sprig with leaves

Combine strawberries and mint in blender until liquefied. Add honey and lemon juice. Process until smooth. Add water and blend for a few seconds. Serve over ice cubes. Makes 2 servings.

Nutrition Information per serving: 86 calories; trace total fat; trace saturated fat; 0mg cholesterol; 24g carbohydrate; 1g dietary fiber; trace protein; 2mg sodium; trace iron; 30mg vitamin C; 44IU vitamin A; 11mcg folacin

2009 Oklahoma Cooperative Extension Service 2