Fruit Smoothies

Children need 2 -3 cups of milk each day for good health and growth. Offering children milk instead of soft drinks or other sugary beverages also helps them maintain a health weight. Smoothies are a great milk treat with lots of flavor.


Check out the Fruit Smoothies recipes from Cooking with EFNEP cookbook:

Makes 2 servings | Serving Size: 1 cup

Choose 1/2 cup of a fruit

• Bananas • Strawberries

• Peaches • Blueberries

Choose 1 cup of a base

  • Low-fat plain yogurt
  • Low-fat vanilla frozen yogurt
  • Frozen juice concentrate, such as apple or orange

Choose 1/2 cup of a liquid

• Low-fat or fat-free milk

• 100% fruit juice

• Calcium-fortified soy milk

• Low-fat vanilla yogurt

• Frozen fruit

• Ice cubes

Example 1

• 1/2 cup strawberries

• 1 cup low-fat vanilla yogurt

• 1/2 cup fat-free milk

Example 2

• 1/2 cup banana

• 1 cup frozen orange juice

• 1/2 cup low-fat milk

Example 3

• 1/2 cup blueberries

• 1 cup low-fat frozen vanilla yogurt

• 1/2 cup orange juice


Put all the ingredients in a blender and mix until smooth. Serve immediately. This will give you enough for two people. If there are more than two of you, you can make twice as much.

Nutrition Information Per Serving

110 Calories, Total Fat 1.5g, Saturated Fat 1g, Protein 8g, Total Carbohydrate 14g, Dietary Fiber 1g, Sodium 115mg. Excellent source of calcium and vitamin C.

Recipe analyzed according to Example 1. Nutritional value will vary with choices made.

© 2022 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)