Blend Your Own Smoothie!
Take one item (or more) from each column, blend with
ice… and you have your very own custom smoothie!
Fruit
•
•
•
•
•
•
•
•
Frozen berries
Fresh berries
Frozen fruit
Fresh fruit
Banana
Apple
Applesauce
Canned fruit
(no syrup)
Flavor
Protein
• Skim milk
• Strawberry
milk
• Chocolate
milk
• Soy milk
• Almond
milk
• Rice milk
• Yogurt
• Greek
yogurt
• Instant
breakfast
drink
• Silken tofu
•
•
•
•
•
•
•
•
•
•
•
•
Honey
Vanilla extract
Almond extract
Lemon extract
3 Tbs frozen
lemonade
concentrate
3 Tbs frozen
juice
concentrate
NesQuik
Sugar Free
punch mix
1 Tbs creamy
peanut butter
Nutmeg
Cinnamon
Sugar
Smoothie Ideas!
Interchange ingredients within these recipes to create your own unique
smoothie. Add ice to extend amount of smoothie without adding calories.
Use fat free or sugar free items to reduce calories if desired. Freezing
bananas beforehand makes smoothies extra creamy. Include fruit for
antioxidants and energy (fresh, frozen, canned). Include protein to feel fuller
longer (milk, tofu, yogurt). Play with flavors to keep it interesting! (honey,
juice, extracts, spices)
Blueberry Pie Smoothie
1 c blueberries (fresh or frozen)
1 (8 oz) container vanilla yogurt
3/4 cup skim milk
2 tsp sugar
1/2 tsp vanilla extract
1/8 tsp ground nutmeg
Ice as desired
Lemon Berry Smoothie
1 (8 oz) container blueberry
yogurt
1 c skim milk
1 c blueberries (fresh or frozen)
1 c strawberries (fresh or
frozen)
3 T frozen lemonade
concentrate (or 1 tsp powdered
lemonade mix)
Ice as desired
Orange Vanilla Breakfast Boost
4 Tbs frozen orange juice
1 c skim milk
1 tsp vanilla extract
1 Tbs sugar
1 (8 oz) container vanilla yogurt
Ice as desired
Strawberry Sunrise
1 c frozen strawberries
1 (8 oz) container lemon
yogurt
1/3 c orange juice
Ice as desired
Berry Basic
1 c skim milk
1 c frozen strawberries
1 c frozen raspberries
2 Tbs sugar
Ice as desired
Melon Smoothie
1/4 cantaloupe (peeled,
seeded, cubed)
1/4 honeydew (peeled,
seeded, cubed)
Juice from 1 lime
2 Tbs honey
Ice as desired
Tofu Berry Smoothie
1/2 cup silken tofu
2 Tbs vanilla soy milk
1 1/2 c frozen berries
1/2 cup orange juice
Ice as desired
Strawnana Smoothie
2 bananas (cut into chunks)
1 c frozen strawberries
1 (8 oz) container vanilla
yogurt
3/4 c skim milk
Ice as desired
Granana Smoothie
1/2 cup skim milk
1 Granny Smith apple (cut
into chunks)
1 banana (cut into chunks)
Ice as desired
Pineapple Passion Smoothie
1/2 (20 oz can) crushed
pineapple
1 c skim milk
2 or more cups ice
Banana Peanut Butter Cup
1 1/2 c skim milk
3 Tbs Nesquik powder
1 Tbs creamy peanut butter
1 banana (cut into chunks)
Ice as desired