Smoothies are a healthy way to add more fruits, vegetables, calcium and protein to your diet. The average Michigan adult eats a little over 1 serving of fruit and 1.5 servings of vegetables. Children eat even fewer and far below the 5-a-day recommendation. While manufactured smoothies can be healthy understand that:

  • They are oftentimes manufactured for a 2 month shelf life and can be costly
  • It’s important to know the calories and serving size. These examples are 100% fruit and vegetable juice so the calories are concentrated.
  • Some have added sugars and are highly processed.
  • Their protein content is often weak meaning they give a natural sugar rush but no sustained energy.
  • They often contain no calcium, Vitamin D or probiotics.

These recipes contain protein in the form of Greek Yogurt, skim milk, tofu, peanut butter and soy milk that slow down digestion and absorption keep your blood sugar stable longer. Greek yogurt contains probiotic rich bacteria that promote healthy gut bacteria that keep our digestive tract strong. Dairy products in general are good sources of calcium and Vitamin D, both of which are important for strong bones and teeth.

Orange Smoothie
Ingredients: Makes 3 Servings

  • 1 cup frozen sliced peaches
  • 1 Chobani Orange Greek Yogurt
  • 1 banana
  • 1/2 cup Mandarin oranges + Mandarin juice
  • 1 cup chopped ice

Nutrition: 120 calories, 0.3 grams Fat, 26 mg Carbohydrate, 2.5 grams Fiber, 6 grams Protein, 12% Vitamin A, 29% Vitamin C and 6% Calcium.

Chocolate Smoothie
Ingredients: Makes 3 servings.

  • 1 banana
  • 1 Tbsp. chocolate syrup
  • 1 cup low fat cow, Almond or Soy milk
  • 1 cup Ice

Nutrition: 98 calories, 0.3 grams Fat, 21 mg Carbohydrate, 1.5 grams Fiber, 3.5 grams Protein, 4% Vit A, 7% Vit C and 10% Cal

Green Smootie
Ingredients: Makes 4 servings
1 banana

  • 1 cups frozen unsweetened pineapple chunks
  • 1 cup firmly-packed baby spinach (washed)
  • 1 cup unsweetened pineapple juice
  • 3/4 cup vanilla nonfat Greek yogurt

Nutrition: 108 calories, 0.3 grams Fat, 24 mg Carbohydrate, 1.5 grams Fiber, 4 grams Protein, 18% Vit A, 42% Vit C, 5% Calcium

Nutty Smoothie
Ingredients: Makes 4 servings.

  • ½ cup cow, Almond or Soy milk
  • 1 small banana
  • ¼ cup creamy low fat peanut butter
  • 2 Tbsp. Honey
  • 6 Ice Cubes
  • Drizzle with chocolate syrup or diced bananas if desired.

Nutrition: 160 calories, 6 grams Fat, 24 mg Carbohydrate, 1.5 grams Fiber, 5 grams Protein, 5% Vit C and 5% Calcium.

Berry Tofu Smoothie
Ingredients: Makes 4 servings

  • 1 cup fat-free Greek vanilla yogurt
  • 1 cup cow, Almond or Soy milk
  • 1 banana
  • 3″ cube of soft tofu
  • 3/4 cup frozen blueberries
  • 1 cup frozen strawberries

Nutrition: 130 calories, 1 gram Fat, 24 mg Carbohydrate, 2.5 grams Fiber, 8 grams Protein, 32% Vitamin C and 15% Calcium.