Blog

By Laura Slatalla, Recent ASU Nutrition Student

Summer is here, and this year I’m thinking of making tasty fruity smoothies my cold treat of choice! They can be packed full of vitamins and minerals, plus they won’t melt in your hand! Start with a Greek yogurt base that’s creamy and high in protein, then add fruits and even vegetables. Here are some of my favorite combinations:

Kiwi Strawberry

You’ll need 2 kiwis, 1 cup of frozen strawberries, 6 ounces of yogurt, and a half a cup of low-fat milk. Combining these fruits provides the perfect balance of sweet and tart! Strawberries and kiwis are both high in vitamin C and contain vitamin A and B vitamins.

Dandelion Greens, Mango, and Pineapple

Dandelion greens can be bitter, but they’re high in calcium, iron, protein, and antioxidants, so blending them with fruit gives you a satisfying snack! Skip the ice and freeze a cup of pineapple. Peel and chop the mango. Use about a cup of the greens.

Blackberry, Banana, and Spinach

Use 1 ripe banana, 1 cup of baby spinach, ½ cup of frozen blackberries, and ¾ cup of low-fat milk. Blackberries are high in antioxidants, spinach is high in vitamin A and C, and bananas have lots of fiber and potassium.

Not only are smoothies healthy and tasty, but they’re fun! Let your kids choose what fruits and vegetables they want to add. Add a cool straw. Switch up combinations and add other flavors like vanilla or cinnamon. If a smoothie ends up more bitter than expected just add a little honey. Good luck with your colorful creations!