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5 Healthy Smoothies Recipes

Posted 7/12/2016 by UHBlog

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5 Healthy Smoothies Recipes

When temperatures peak, would you rather skip lunch or grab a smoothie? Not so fast, says clinical dietitian Janet Kramer, MPH, RDN, LD.

According to Kramer, smoothies don’t replace meals. Instead, she recommends having a smoothie as part of your meal or after a workout – or as a snack if you're not watching your calories.

“For some kids who don’t eat fruit, smoothies are a way to get fruit,” she says. “For teenage girls and adults who don’t drink milk, a smoothie is a good vehicle for calcium, vitamin A, and vitamin D. For children who are underweight, they might be a way to get extra calories.”

A lot of athletes like an après workout smoothie, which can provide electrolytes and protein. And, by adding greens, the smoothie will add oomph in vitamins, minerals, phytochemicals and antioxidants, Kramer says.

If you plan to have a smoothie with a meal, make it an addition to other food groups, Kramer says – not the entire meal. For example, if you're having a fruit smoothie at breakfast, she recommends adding whole grains and protein, such as peanut butter on whole wheat toast, to fill the bill and round out the meal.

If you're looking for a healthy recipe that includes good food choices, Kramer offers these five smoothie combinations that are sure to satisfy you:

Green Smoothie

Makes two servings

  • 2 cups green grapes, pineapple, mango chunks, frozen
  • ½ cup orange juice
  • 2 handfuls of baby spinach
  1. Blend fruit and orange juice together in a blender.
  2. Add spinach and blend until smooth.
  3. Serve.

Peanut Butter Banana Smoothie

Makes two servings

  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon peanut butter
  1. Place ingredients in blender and blend until smooth.
  2. Remove lid and stir in peanut butter, then blend again.
  3. Serve.

Banana Berry Smoothie

Makes two servings

  • 1 ripe banana
  • 6 fresh or frozen strawberries
  • ½ cup frozen blueberries
  • 1 cup plain yogurt
  • 2 teaspoons of sugar, if desired
  1. Put all ingredients in a blender and blend until smooth.
  2. Serve.

Berry Smoothie

Makes two servings

  • 1 cup low-fat or skim milk
  • 1 cup fresh or frozen berries (strawberries and/or blueberries)
  • 2 teaspoons of sugar
  • ½ teaspoon of vanilla
  • 3 ice cubes (omit ice if fruit is frozen)
  1. Place in blender. Blend on high speed for two minutes or until frothy.
  2. Serve.

Pineapple Orange Smoothie

Makes one serving

  • ½ cup calcium-fortified orange juice
  • ½ cup pineapple chunks, packed in water or juice (not syrup), drained
  • ½ cup low-fat vanilla yogurt
  1. Place in blender. Blend on high speed for two minutes or until frothy.
  2. Serve.

Janet Kramer, MPH, RDN, LD is a clinical dietitian, Rainbow Ambulatory Practice, at University Hospitals. You can request an appointment with a dietitian or any other University Hospitals health care provider online.

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