Strawberry-Citrus Smoothie

It's smoothie time around here! An icy-cold fruity drink is just perfect on these hot summer days  You can use smoothies as a quick breakfast, snack, dessert or even use them as part of a healthy meal.

  • If you use milk, yogurt or fortified soy milk as a base, you get a great source of complete protein and a rich source of calcium.
  • If you'd like a more filling drink, try using a small amount of protein powder is an easy way to bump up any smoothie to use as a more sustaining meal. Whey protein will offer little to no flavor while soy-based protein supplements can add a bit of a disagreeable flavor.
  • It's easy to add a teaspoon of flaxseed oil or a tablespoon of ground flaxseed to add omega-3 fatty acids to the mix. 
  • Using fresh or frozen fruits bring in the fiber, vitamins, minerals and antioxidants. And, they taste so good! 
My favorite go-to smoothie recipe is a variation on one from my daughter's American Girl magazine from many years ago. I can't remember what it was originally called, but it quickly became our favorite smoothie around here. Feel free to vary the fruit, flavor of yogurt or type of 100% fruit juice for an easy way to create different flavors! 

Easy Strawberry-Citrus Smoothie 
Makes 1 serving

In a blender, combine:
  • 6 oz container of light lemon yogurt*
  • 1/2 cup calcium fortified orange juice
Add:
  • 1 cup frozen strawberries
Puree until smooth and enjoy!
  • Nutritional value:
  • 201 calories, 1 g fat, 81 g sodium, 440 mg calcium, 43 g carbohydrate, 3 g fiber, 7 g protein
  • Counts as 4 units
  • Adding 1 Tbsp ground flaxseed or 1 tsp flaxseed oil adds healthy fats (omega-3) and 40 calories = 1 unit healthy fat

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*You may substitute any flavor yogurt. Use plain, non-fat yogurt, 2 tsp lemon juice plus 1 tsp sugar or honey if you wish to avoid artificial sweeteners.

Enjoy!!

I'd love to hear about some of your favorite smoothie recipes!