Healthy Living A-ZHealthy Living A-Z

SmoothiesSmoothies

NameName

TitleTitle

CountyCounty

2009 Oklahoma Cooperative Extension Service 2

Today you will learn:Today you will learn:• Why smoothies are nutritious Why smoothies are nutritious • The importance of reading The importance of reading

labelslabels• How to create a nutritious How to create a nutritious

smoothie at homesmoothie at home• Good food safety practicesGood food safety practices

2009 Oklahoma Cooperative Extension Service 3

What is a smoothie?What is a smoothie?

• A blended A blended drinkdrink• RichRich• ThickThick• SweetSweet

2009 Oklahoma Cooperative Extension Service 4

Common ingredientsCommon ingredients

• Whole or cut Whole or cut fruitsfruits• Fresh or Fresh or

frozenfrozen• Fruit juiceFruit juice

Keep produce safe to Keep produce safe to eateat

• Wash before preparing or eatingWash before preparing or eating• Under clean, running waterUnder clean, running water• Rub briskly with hands to Rub briskly with hands to

remove dirt & surface microbesremove dirt & surface microbes• Dry after washingDry after washing

• Separate from raw meat, poultry Separate from raw meat, poultry & seafood when shopping, & seafood when shopping, preparing, storing preparing, storing

2009 Oklahoma Cooperative Extension Service 5

2009 Oklahoma Cooperative Extension Service 6

Optional ingredientsOptional ingredients

• Dairy productsDairy products• Milk, yogurt, ice cream, non-Milk, yogurt, ice cream, non-

fat dry milkfat dry milk• Nuts, seeds, sunflower seeds, Nuts, seeds, sunflower seeds,

tahini, soft tofu, flax seedstahini, soft tofu, flax seeds

2009 Oklahoma Cooperative Extension Service 7

More optional More optional ingredientsingredients

• SweetenerSweetener• Sugar, Sugar,

honey honey • FlavoringsFlavorings• Ice cubesIce cubes

2009 Oklahoma Cooperative Extension Service 8

No raw, unpasteurized No raw, unpasteurized eggseggs

• Salmonella enteritidisSalmonella enteritidis• When raw eggs are included When raw eggs are included

use a pasteurized shell egg or use a pasteurized shell egg or egg substituteegg substitute

2009 Oklahoma Cooperative Extension Service 9

Basic recipeBasic recipe

• 1/2 to 1 cup 1/2 to 1 cup liquidliquid• Milk, yogurt, Milk, yogurt,

juicejuice• 1 cup fruit1 cup fruit• Blend until Blend until

smoothsmooth

2009 Oklahoma Cooperative Extension Service 10

Smoothie nutritionSmoothie nutrition

• Use a low fat Use a low fat protein protein sourcesource• Lowfat, fat-Lowfat, fat-

free yogurt free yogurt or milk are or milk are good good choiceschoices

2009 Oklahoma Cooperative Extension Service 11

Smoothie nutritionSmoothie nutrition

• Choose fresh Choose fresh or frozen fruitor frozen fruit

• Use fruit juice Use fruit juice or fruit juice or fruit juice concentrateconcentrate

2009 Oklahoma Cooperative Extension Service 12

Choosing a juice—termsChoosing a juice—terms

• Fruit juiceFruit juice• Fruit drink, Fruit drink,

juice beverage, juice beverage, juice cocktail or juice cocktail or "ade" "ade"

• FreshFresh• PasteurizedPasteurized

2009 Oklahoma Cooperative Extension Service 13

Fresh juice warningFresh juice warning

• Unpasteurized juice can be a Unpasteurized juice can be a source of source of • SalmonellaSalmonella• E.-coli 0157:H7E.-coli 0157:H7

2009 Oklahoma Cooperative Extension Service 14

Warning labelWarning label

2009 Oklahoma Cooperative Extension Service 15

Juice tipsJuice tips

• Find the “percent juice”Find the “percent juice”• Citrus juices are best sources ofCitrus juices are best sources of• Vitamin CVitamin C• PotassiumPotassium• Folic acidFolic acid

• Blends may be lower in vitaminsBlends may be lower in vitamins

2009 Oklahoma Cooperative Extension Service 16

Juice tipsJuice tips

• Fortified with calciumFortified with calcium• Should be more than just the Should be more than just the

calciumcalcium• Read labels carefullyRead labels carefully• Check sugar contentCheck sugar content• Vitamin contentVitamin content

2009 Oklahoma Cooperative Extension Service 17

Juice tipsJuice tips

• Check the sell-by dateCheck the sell-by date• Keep refrigerated once opened Keep refrigerated once opened

& prepared& prepared• Slows microbial growthSlows microbial growth• Protects flavorProtects flavor• Less loss of vitamin CLess loss of vitamin C

2009 Oklahoma Cooperative Extension Service 18

Basic smoothie recipe Basic smoothie recipe • Into blender with tight-fitting Into blender with tight-fitting

lid:lid:• 2 or 3 fruits, fresh or frozen2 or 3 fruits, fresh or frozen• Add frozen fruits firstAdd frozen fruits first

• 1/2 cup juice1/2 cup juice• 1 cup yogurt, milk 1 cup yogurt, milk • Sweetener to tasteSweetener to taste• Flavor extras (optional)Flavor extras (optional)

• Blend about 1 minuteBlend about 1 minute

2009 Oklahoma Cooperative Extension Service 19

Suggested fruitsSuggested fruits

• 1/2 banana1/2 banana• 1 cup 1 cup

strawberriesstrawberries• 1 cup blueberries1 cup blueberries• 1 cup blackberries1 cup blackberries• 1 cup raspberries1 cup raspberries• 1 cup melon1 cup melon• 3/4 cup pineapple3/4 cup pineapple

• 1 medium 1 medium orange, orange, peeledpeeled

• 1 kiwifruit1 kiwifruit• 1 peach1 peach• 1 nectarine 1 nectarine

2009 Oklahoma Cooperative Extension Service 20

Ideas for juicesIdeas for juices

• OrangeOrange• Orange blendsOrange blends• AppleApple• GrapefruitGrapefruit• PineapplePineapple• Cranberry & Cranberry &

blendsblends• TomatoTomato

• Strawberry-Strawberry-kiwikiwi

• Grape (white Grape (white or purple)or purple)

• Lemonade Lemonade • Passion fruitPassion fruit• Berry blendsBerry blends• CarrotCarrot

2009 Oklahoma Cooperative Extension Service 21

Protein possibilitiesProtein possibilities

• YogurtYogurt• MilkMilk• ButtermilkButtermilk• Nonfat dry Nonfat dry

milkmilk• Cottage Cottage

cheesecheese

• Peanut butterPeanut butter• TofuTofu• Pasteurized Pasteurized

egg egg substitutesubstitute• No raw eggNo raw egg

2009 Oklahoma Cooperative Extension Service 22

Smoothie tipsSmoothie tips

• Use some frozen fruit Use some frozen fruit • Makes it thick, slushyMakes it thick, slushy• Ice cubes water it downIce cubes water it down• Freeze your own to reduce Freeze your own to reduce

cost & increase varietycost & increase variety

2009 Oklahoma Cooperative Extension Service 23

Creating your ownCreating your own

• One-third cup frozen One-third cup frozen pineapple-orange juice pineapple-orange juice concentrate, 1 cup fat-free concentrate, 1 cup fat-free milk, 1 sliced bananamilk, 1 sliced banana

2009 Oklahoma Cooperative Extension Service 24

Creating your ownCreating your own

• One cup skim milk, 1/3 cup One cup skim milk, 1/3 cup non-fat dry milk powder, 1 cup non-fat dry milk powder, 1 cup frozen slices of strawberries or frozen slices of strawberries or peaches, 1 teaspoon honeypeaches, 1 teaspoon honey

2009 Oklahoma Cooperative Extension Service 25

Creating your ownCreating your own

• One-half cup fat-free milk, 1/2 One-half cup fat-free milk, 1/2 cup low-fat cottage cheese, 1 cup low-fat cottage cheese, 1 cup frozen banana and cup frozen banana and strawberry cubes, 1 strawberry cubes, 1 tablespoon peanut buttertablespoon peanut butter

2009 Oklahoma Cooperative Extension Service 26

Today you learnedToday you learned• Why smoothies are nutritious Why smoothies are nutritious • The importance of reading The importance of reading

labelslabels• How to create a nutritious How to create a nutritious

smoothie at homesmoothie at home• Good food safety practicesGood food safety practices

2009 Oklahoma Cooperative Extension Service 27