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
• 1/2 cup strawberries
• 1 cup low-fat vanilla yogurt
• 1/2 cup fat-free milk
• 1/2 cup banana
• 1 cup frozen orange juice
• 1/2 cup low-fat milk
• 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.