Are you trying to eat healthier and exercise more, but having a hard time getting the recommended servings of fruits and vegetables a day? Or maybe you are having a hard time getting the recommended servings of milk a day.
A smoothie may be the answer. They have become a popular beverage for any time of day. Made by blending fruit with yogurt, milk or ice cream, they provide you with servings from both the fruit and milk group.
Smoothies can also provide protein, vitamins, minerals and cancer fighting phytochemicals and antioxidants.
As an added bonus, they are great for a quick breakfast, a healthy lunch or a refreshing mid-afternoon snack.
Smoothies are so easy and quick to prepare that you will no longer have the excuse that you didn't have time to eat breakfast or have a snack. All you need is a blender and two or three of your favorite fruits. Then add a splash of milk, yogurt, soy milk, silken tofu, fruit juice or ice. Blend until smooth and you have a healthy, refreshing beverage that can serve as a meal.
When making smoothies, try these tips:
--Use crushed ice so the cubes are smaller than the fruit pieces.
--If fresh fruit is too expensive, replace it with unsweetened frozen fruit, or canned fruit that has been packed in juice and drained.
--If possible, use a blender to make your smoothie instead of a food processor. You will get a smoother consistency.
--Buy low-fat yogurt, fruit juice and fresh, canned, or frozen fruit to blend a quick fruit smoothie.
--Make a quick smoothie in the blender by puréeing peaches and/or nectarines, a touch of your favorite fruit juice, crushed ice and a light sprinkling of nutmeg.
--Make your own smoothies by blending together frozen fruit, such as sliced bananas or strawberries, and milk and/or 100% fruit juice.
Get creative and add other wholesome additions to make your smoothie even healthier and more tasty. Try adding a topping to your smoothie with a tablespoon or two of wheat germ or granola. You are adding valuable fiber, folate and the antioxidant vitamin E.
For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in Room 215 at the Miller County Courthouse. We're online at [email protected], on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.
Here is a quick recipe that is colorful and provides servings from the milk and fruit group.
Favorite Berry Smoothie
1 ripe medium banana
cup fresh or frozen berries (blueberries, blackberries, strawberries, etc)
cup non-fat vanilla yogurt
cup skim milk
Pinch of cinnamon
cup crushed ice
Combine all of the ingredients in a blender and puree until smooth.
Carla Due is county extension agent-staff chair with the Miller County Extension Service, part of the University of Arkansas Division of Agriculture.