savor the flavor

Savor the Flavor with Smoothies

by Karen Bakies RD LD FAND

As a registered dietitian, I think smoothies are a powerhouse of vitamins and minerals, but my family thinks they’re an indulgent treat!

Easy, healthy and convenient smoothies are becoming the popular choice for the perfect on-the-go breakfast, afternoon snack or dessert.

Making the perfect, personalized smoothie is easy! Start with lowfat milk or yogurt, add your favorite fruits and vegetables, and finish with spices or natural sweeteners to suit your taste buds. Whether they’re sweet or savory, the nice thing about smoothies is that you can design, create and experiment with ingredients you already have in your kitchen.

As a registered dietitian, I think smoothies are a powerhouse of vitamins and minerals, but my family thinks they’re an indulgent treat! The key is to use ingredients that complement taste, are nutrient-rich and add a touch of unique flavor. Try this Mango Ginger Power Smoothie by food blogger Eat2gather which includes kale, pineapple, mango and ginger along with Greek yogurt for an added boost of protein.
Mango Ginger Power Smoothie
Are you lactose intolerant? Try this Lactose-Free Peanut Butter Breakfast Shake by registered dietitian Sally Kuzemchak. The protein in this drink helps jump-start your day and keeps you feeling full longer. This recipe includes a secret ingredient for sweetening — two small pitted dates.
Lactose-Free Peanut Butter Breakfast Shake
Instead of throwing out fresh produce that is no longer at its peak, turn it into a smoothie ingredient! Registered dietitian Lindsay of the Lean Green Bean suggests freezing produce to use later for smoothies. Try making her Frozen Spinach Cubes (or modify using your favorite fruits and vegetables) which can easily be added to a blender with lowfat yogurt or milk to get a delicious smoothie packed with a serving of dairy, fruit and veggies in just a few sips!

Smoothies have been added to many school cafeteria lines (and not just for breakfast).  Smoothies can be served to students and schools will get credit for the fruits, vegetables and yogurt thanks to updated USDA guidelines.

Smoothies are versatile and loaded with nutrient rich ingredients — enjoy!

Karen Bakies RD LD FAND

Karen is a registered dietitian and is the Nutrition Affairs Director for the American Dairy Association Mideast. A scientist at heart, she seeks out quality nutrition research to share with others in a profession she is passionate about. Karen is a mother of three and enjoys cooking, gardening, running and traveling.

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