Make Your Own Fruit Smoothies Smoothies are easy, healthy, and can be made to your liking! Fruit Liquid Thickener Fruit Smoothie Add ingredients from each column to blender. Blend until thick and smooth. Fruit Liquid Optional Thickener (½ -1 cup sliced or (½ to 1 cup per Flavorings (up to ½ cup per chopped per smoothie — smoothie) (up to ½ tsp per smoothie) fresh or frozen) smoothie) Apple juice, Ice Bananas 100% juice Ground cinnamon Low-fat or nonfat Strawberries Orange juice, Vanilla extract or yogurt (plain or Raspberries, 100% juice flavor frozen) whole Cranberry juice, Zest from lemon, Frozen low-fat or Blueberries, 100% juice lime, or orange nonfat yogurt whole Low-fat or nonfat Coconut flakes, Silken tofu Peach milk, unsweetened plain or flavored Mango Honey or maple Soy milk, plain or syrup Pineapple flavored Almond milk Try these combos! Chef’s Tips: Very Berry: ½-cup mixture of strawberry, blueberry, and raspberry + ½ cup apple juice + ¼ cup plain yogurt +1 tsp honey + ¼ cup ice • Use milk, tofu, or yogurt to Banana-Honey: ½ cup sliced, frozen banana + ¼ cup apple juice + ¼ create a creamier smoothie. cup nonfat milk + ¼ cup plain yogurt + 1 tsp honey • If adding frozen fruit, use less or no ice. Triple-C Blaster: ½-cup mixture of mango and papaya + ½ cup orange • Freeze slices of fruits that juice + ¼ cup nonfat vanilla yogurt + 1 tsp honey + ¼ cup ice are about to go bad. Use Tropical Sunrise: ½-cup mixture of banana and mango + ½ cup them in smoothies. low-fat milk + ½ tsp coconut flakes + ¼ cup nonfat yogurt + ¼ cup ice 84 Cooking Matters for Parents • Recipe Frameworks ©2007–2018 Share Our Strength, www.strength.org.