Fuel up with smoothies

Whether you enjoy your smoothie in a glass with a straw or in a bowl with a spoon, blend the right nutrient-rich foods together and you have a healthy meal or snack.

Smoothies have endless possibilities depending on your taste preferences. And the truth is, every smoothie is a product of the healthy ingredients you put in it. All you’ll need is a blender and your ingredients of choice.

Try these Smoothie Quick Tips and create your own in minutes:

• Choose low-fat or fat-free yogurt or try kefir, a drinkable yogurt with healthy bacteria (probiotics). Either choice will add a nice smoothness to your finished product. The key is to look for yogurt or kefir with as little added sugar as possible.
• Experiment with Greek yogurt for a thicker smoothie with extra protein.
• Many smoothie recipes recommend adding honey or other sweeteners. Instead, opt for a sweeter fruit such as bananas or pears, which blend well and add sweetness without added sugar. Keep in mind that the riper the banana, the sweeter your smoothie will be.
• Make sure you add either frozen fruit or ice cubes to every smoothie to optimize the frozen texture. Try frozen mixed berries, mangos, peaches, cherries or another frozen fruit favorite.
• To boost the nutritional value of your finished product, consider adding fresh greens (such as kale or baby spinach), roasted beets, a sprinkle of chia seeds or ground flaxseed, some oats, a spoonful of nut butter or a scoop of whey protein powder.
• Smoothie too thick? Add milk to make it easier to drink through a straw.
• The thicker the smoothie, the easier it is to eat with a spoon (join the trend and try a “smoothie bowl”)! Top your bowl with fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, shredded coconut or crushed graham crackers.

Download our handy smoothie-making guide and create the perfect smoothie with the ingredients you love. Or try one of our favorite smoothie recipes here.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.