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Smoothies - Drink Your Nutrition!

Posted 08.13.2019

Drink Your Nutrition!

What is a smoothie?   A cold, smooth refreshing drink that includes a mixture of different ingredients blended together to provide a great source of nutrients, protein and calories. 

Why is it beneficial?  Smoothies can be eaten for a snack or to replace a meal.  It is a quick, easy and portable way to sneak in essential daily nutrients and can be a great option for patients with a decreased appetite or difficulty swallowing.

Mix it Up…using the lists below pick an ingredient from each column. Your dietitian will help you choose ingredients tailored for you.

Start with a Base    Add For Flavor/Calorie        For More Protein      For More Nutrients

Yogurt                      Instant Coffee                         Powdered milk            Carrot juice

Kefir                         Fresh/frozen fruit                    Whey protein              Cinnamon

Skim Milk                Applesauce                              Soy/rice  Protein         Ginger

Soy Milk                  Canned fruit                            Hemp Protein             Ground flax seed

Buttermilk                Choc/straw syrup                    Pasteurized egg           Wheat germ

Whole Milk              Peanut/nut butter                          substitute               Oat bran

Ice cream                  Canola Oil organic

Fruit Juice                Honey

Sherbet            Carnation Instant Breakfast

Boost Breeze 

Boost reg/plus

Ensure reg/plus

Silken Tofu

         

Amounts and Recommendations:

 

Ice:

  • Add 4-6 ice cubes or ½ cup of frozen fruit to increase volume of drink
·Don’t have frozen fruit? Put fresh or canned fruit in a ziplock bag and freeze for 30 min
 
   

Base:

  • Start with 1 cup and add to taste
Fruit:
·Start with ~ ½ -3/4 cup of fruit for every 1 cup of base. 
·Try:  Peaches, mango, blueberries, raspberries, strawberries, blackberries, banana, pineapple juice, cantaloupe, kiwi, orange, grapefruit, lemonade
  • For more calories use canned fruit in heavy syrup

Protein powders:

  • Use ~1-2 Tbsp or 1 scoop of the powder
  • Powders to try: Challenge Protein ’95, Genisoy,, Spiru-tein, Met-Rx, beneprotein, Carnation Instant breakfast (regular or sugar free)
  • Add protein powder early and blend for a while to avoid clumping

 

Extracts:
  • ·For 1 cup of base use ½ tsp of extract
  • ·Lemon, orange, peppermint, vanilla, almond, coconut

 

Other Additions:

  • Use 1-2 Tbsp when adding ground flax seed, wheat germ, nut butters, syrups, honey and instant coffee.

Consistency:

  • To make thinner, use juice or milk instead of yogurt or ice cream
  • For a thicker drink use 1 cup yogurt + ½ cup milk
  • When using silken tofu mix ½ cup tofu with ½ cup of another base, add more tofu if     you’d like it thicker

Last Thoughts:

  • If you are sensitive to cold temperatures let the ingredients sit out at room temperature    before blending together
  • Experiment and be creative- make adjustments in the ingredient amounts to meet your    taste preferences
  • Double or triple your recipe- smoothies are great for the entire family
  • Pour smoothie into an insulated mug and carry your drink wherever you go!
  • Drink for a snack or dessert, or for breakfast, lunch or dinner
  • Want more ideas? Search web sites and bookstores for more inspiration

Enjoy!

Joanne Keaveney R.D.

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