How to Make the Perfect Smoothie!

My nutrition class recently learned all about vitamins, and what better way to learn how to get them into your diet than a smoothie lab!  But, simply giving them recipes for great smoothies isn’t good enough.  Students had to choose a health benefit like better skin, healthy hair or calorie burning as the purpose of their smoothie.  Then, they had to look over their notes for the vitamins that held these functions.  Finally, they chose the fruits that those vitamins contained and they were ready to make smoothies…. almost.  (If you would like to create a smoothie with a specific health benefit, check out this site http://kidshealth.org/teen/misc/vitamin_chart.html)

1 cup base + 1 cup liquid + 2 cups thickener = PERFECTION!

BASE: No more than 3 fruits or veggies from the same general category (berries, citrus) makes a great combination!  Add a punch of a SUPER FOOD by adding fresh spinach or avocado!  All fruits/veggies should total to 1 cup.

LIQUID: Choose milk or juice depending on the intensity of your base choices.  To tame down strong flavors add milk.  To add a little kick to mild fruits add a juice.  If using a yellow or orange base try a little carrot juice for added vitamin A!

THICKENER:  If the fruits you chose are frozen (which make the best consistency) then they are actually apart of the thickener group now.  So, if you already have 1 cup of frozen fruit, add a cup of vanilla yogurt for added creaminess.  Using fresh fruit?  2 cups of yogurt should do the trick for just the right thickness.  Depending on the juiceness of your fruit have some ice on hand to blend in.

Blend & Enjoy!

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October 28, 2011. Healthy Stuff, Recipes.

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