It’s hot.  The kids are wiped from a day at the pool, and there is no time for a trip to the grocery store.  You don’t want to turn on the oven and need a quick, healthy meal to satisfy every member of your family.  Smoothies to the rescue!  Open your fridge and freezer, and you likely have everything you need to get a nutrient-packed snack or meal in a glass in minutes.  The most basic smoothies only needs three simple ingredients: milk, yogurt, and fruit.

Let’s start with the milk.  Does one type of milk make a better smoothie than another?  Not necessarily.

Whether it’s fat-free, low-fat, or whole milk, it’s completely up to you and your family’s taste preference when it comes to which milk you choose. Keep in mind that a milk with a higher fat content will help create the feeling of satiety, which in turn may keep you fuller longer. However, low-fat and fat-free options will still provide you with the essential nutrients found in cow’s milk. The 2015-2020 Dietary Guidelines for Americans currently recommends choosing low-fat or fat-free dairy to obtain important nutrients like Vitamin D and calcium, while also keeping saturated fat intake to a minimum. Tip: Experiment with flavored milks like chocolate, banana, or coffee to create different flavor profiles for the same smoothie recipe!

For the yogurt, again anything goes! Try experimenting with both Greek and regular. You can use plain, vanilla, or fruit flavored yogurts interchangeably. Tip:Greek-style yogurt will produce a thicker smoothie with higher protein, while regular yogurt may be easier to drink through a straw. 

Fruits shine in smoothies.  Berries, melons, and bananas are all popular choices, but the combinations are endless. And don’t stop with fruits.  Vegetable make great additions to smoothies as well.  Throw a handful of spinach or kale for a nutrient-packed, vibrant green smoothie. Tip: Make sure to use chilled or frozen fruits to help with consistency. 

And what about the additions?  Experiment with spices, extracts, and nut butters to create a smoothie all your own.  Here are a few of my favorites:

• Sprinkle cinnamon granola on top of a smoothie created with frozen peaches, bananas, and vanilla yogurt, and milk
• Blend peanut butter into a smoothie made with banana, plain yogurt, and chocolate milk
• Add a drop or two of peppermint extract and a handful of chocolate chips into a spinach-based smoothie

The basic rule to creating the perfect smoothie?  There are no rules!

Mix, match, sip, and repeat!

How to make smoothies a breeze

Only got two minutes to spare?

• Throw milk, yogurt, and your family’s favorite fruits or veggies and a blender and whirl away!

Have five minutes of time to meal prep?

• Survey your fruit bowl and refrigerator produce drawers. Cut up any fruits and veggies that are past their prime and throw on a sheet pan to freeze in a single layer.  Once frozen, pop in a freezer bag for easy access to smoothie ingredients.  Tip: frozen banana chunks make for a super creamy smoothie!

Have ten minutes on your hands?

• Check out these websites for delicious smoothie recipes and new, creative ideas!
  • Create-Your-Own smoothie with these ingredient ideas that can be mixed and matched from NEDFC
  • Smoothie recipes from our friends at United Dairy Industry of Michigan
  • Must Be the Milk smoothie recipes
  • Dairy Good smoothies from National Dairy Council