Healthy eating is a lifelong endeavor. Although studies consistently show the benefits of eating plenty of fresh fruits and vegetables, many of us struggle to get our recommended daily servings. One great way to increase your fruit intake is to make a quick and easy smoothie, which can fit multiple servings in a single glass. Our recipe for April is a terrific introductory smoothie that can lead to a world of healthy fruit (and vegetable!) flavor combinations.
Smoothies aren’t strictly a breakfast food, but what better way to start your day than with a blast of healthy carbohydrates, nourishing protein, and fortifying antioxidants? This creamy, sweet concoction blends fresh berries, healthy yogurt, and fruit juice for a potassium-rich energy rush.
Berry Orange Smoothie
Servings: 1 | Time: About 5 minutes
1 1/4 cups fresh strawberries, rinsed and hulled
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 Tablespoons nonfat dry milk
1 Tablespoon honey
1/2 teaspoon vanilla extract
- Add all ingredients to blender.
- Secure cover, pulse to combine, and blend until smooth.
- Pour smoothie into a glass or tumbler, and enjoy!
Nutrition facts (per serving)
Calories: 432; Fat: 3 g; Saturated fat: 2 g; Cholesterol: 15 mg; Sodium: 250 mg; Carbohydrates: 77 g; Dietary fiber: 7 g; Protein: 20 g.
- Without modification, the above recipe should make about 2 cups of smoothie. It’s nutritious and filling enough to serve as your whole meal, or you can divide it and share as part of a healthy breakfast for 2.
- For a thicker consistency, use fresh-frozen berries.
- Try blending in a few ice cubes for a hydration bonus and a colder mix.
- Our recipe calls for strawberries, but any berry works — blueberries also taste great in smoothie form. Keep in mind that different berries, such as raspberries and blackberries, have seeds that may be more noticeable as you sip.
- A smoothie is a great way to incorporate small amounts of ‘superfoods.’ Try blending in 1 tablespoon of wheat germ, chia seeds, or ground flax meal. Also consider adding a green, leafy vegetable, like spinach or kale.
- If your diet calls for limiting calories or sugar, substitute a natural zero-calorie sweetener (such as Stevia) for the honey (64 fewer calories).
- Replace regular low-fat yogurt with plain, low-fat Greek-variety yogurt to lower sugar by 6-8 g, decrease sodium by about 50 g, and boost protein by about 6 g.