Last week we checked out flavored waters you can DIY at home. Today we’ll look at smoothies made with milk, milk alternatives, fruit, or even vegetables. These are great treats for thirsty kids in the summer and a sneaky way to get more nutrition into your picky eaters. 
As with other drinks, the fast food and beverage industries market their own products heavily. Tempting pictures of icy mega-doses of sugar—with whipped cream and a cherry on top—are just tactics to part you from your cash. Make them at home, save money, and get rid of lots of unwanted sugar, fat, and calories.
Using milk also supports our local farmers, but choose low fat. Milk is a good protein and calcium source, and usually fortified with Vitamins A and D. Low fat plain yogurt—thick and tangy—works too.
If you’re lactose intolerant or prefer non-dairy sources, there are soy, almond, rice, and other beverages. These often have calcium and Vitamins A and D added. Soy has more protein than the others: 8 grams per cup, like regular milk. Or use 100% unsweetened fruit juice in place of some or all of the milk. Blended orange juice and yogurt tastes like Creamsicle.
Here’s an easy Banana Berry Smoothie recipe, plus a cool Smoothie Recipe Framework. With the framework you can create endless options using a liquid, fruit (or vegetable!), thickener, and other flavorings, such as cinnamon or vanilla.
Makes 4 cups
Ingredients:
1 cup sliced banana
1 cup unsweetened fresh or frozen berries (it’s strawberry season!)
1 cup nonfat or 1% milk
1 cup orange juice
Directions:
- Place all ingredients in a blender. Put the lid on tightly.
- Blend until smooth. If too thick, add 1/2 cup cold water and blend again.
Notes: Try using strawberries, blueberries, and/or blackberries.
SMOOTHIES RECIPE FRAMEWORK:
More Resources:
Food Hero Smoothies: SO many! Let us know if you try the Bell Pepper or Beet Smoothies!
Yogurt and yogurt-based drinks
Recipe and Photo Credits: https://www.foodhero.org/, http://cookingmatters.org/
IF YOU NEED FOOD:
- Food Bank of the Southern Tier list of food pantry locations and schedules:
- Your school district is providing bagged meals for kids. Check the school web site for times and locations of drop-off points.
SOS Schuyler has some funds available for emergency needs of families: spiritofschuyler.org
Brought to you by:
Joan Martin
SNAP-Ed Nutritionist, Southern Finger Lakes Region
jdm458@cornell.edu
