Smoothies are blended beverages that can have a variety of flavors and health benefits. Some smoothies have a lot of calories and protein. Smoothies can also be great sources of fiber, vitamins, and minerals. Here are some recipes to try. You can work with your dietitian to choose one or a few that will help you meet your nutrition goals. You can also start from scratch following the instructions below.

Milkshake

• ½ cup whole milk
• ½ cup plain whole milk yogurt
• 1 thin or thick slice avocado
• 1 teaspoon vanilla extract
• 1 tablespoon honey/maple/agave syrup

Milkshake plus

• ½ cup whole milk
• ½ cup plain whole milk yogurt
• 1 tablespoon almond butter
• 1 tablespoon ground flax seed
• 1 tablespoon slivered almonds
• 1 teaspoon vanilla extract
• 1 tablespoon honey/maple/agave syrup

Berry smoothie

• ¼ cup 100% apple juice
• ¼ cup plain whole milk yogurt
• ¼ small banana
• ¼ cup halved strawberries
• ¼ cup blueberries

Go green smoothie

• 3/4 cup 100% apple juice
• 1 cup frozen spinach
• 1 kiwi, peeled
• ¼ cup frozen pineapple
• 1 thin or thick slice avocado

Fiber smoothie

• ¼ cup 100% apple juice
• ¼ cup plain whole milk yogurt
• ½ cup ice cubes
• ¼ cup pitted prunes

Pina colada

• ¼ cup coconut cream, original
• ¼ cup pineapple juice
• ¼ cup frozen pineapple
• ¼ cup ice

Coconut smoothie with pumpkin spice

• ¾ cup whole milk
• 1 tablespoon oats
• 2 tablespoons coconut cream
• 1 tablespoon canned pumpkin
• ¼ teaspoon vanilla
• Sprinkle cinnamon
• 1 teaspoon honey/maple/agave syrup

Create your own smoothie!

Start with:

• Liquid: ½ cup
• Fruits and vegetables: ½ cup

If you need them, add:

• Extra calories: 1 to 2 tablespoons
• Extra protein: 2 tablespoons
• Extra fiber: 2 tablespoons
• Extra flavor: add little by little until your smoothie tastes great.
• Check with your dietitian to see if your recipe meets your child’s needs.

Directions:

1. Pre-grind or soak nuts and seeds (to soak, place nuts in a bowl with an inch or two of water, cover, and let rest for about eight hours, then drain extra water).
2. To make a frozen smoothie try these options: freeze yogurt, freeze fruit, or add ice.
3. Blend solid ingredients until they are mashed or broken down into chunks.
4. Add liquids.
5. Adjust flavor, if needed (see “Extra flavor” suggestions in the table below).
6. Optional: Double the recipe, pour the extra smoothie into popsicle molds, and freeze overnight.

Liquids

Milk, yogurt, milk alternatives (example: calcium-fortified soy, hemp, almond, coconut), herbal tea (example: peppermint, ginger, chamomile, lemon balm), 100% fruit juice or nectar (example: orange, apple, prune, pear, peach, mango), coconut water

Fruits

Banana, apple, peach, pear, clementine, kiwi, apricot, berries (blueberry, raspberry, blackberry, strawberry, cherry, cranberry), grapes, melon (honeydew, watermelon, cantaloupe), papaya, pineapple, mango, avocado

Vegetables

Carrot, sweet potato, pumpkin, spinach, kale, cucumber, beet, celery

Extra calories

Nuts and nut butters, seeds and seed butters, coconut oil, coconut cream, heavy cream, molasses, maple syrup, honey, agave syrup, avocado, whole milk yogurt

Extra protein

Milk and milk alternatives, egg white powder, soy protein powder, hemp protein powder, silken tofu, dry milk powder, whole milk Greek yogurt, peanut butter, peanut butter powder, soy nut butter, sunflower butter, nuts and nut butters, seeds (flax, chia, hemp, pumpkin, sunflower), wheat germ

Extra fiber

Nuts and nut butters, seeds and seed butters, ground flaxseed, soaked chia seed, wheat germ, oats, canned pumpkin, prunes, dates, figs, unsweetened cocoa powder, avocado, fruits, and vegetables

Extra flavor

Green herbs (basil, mint, cilantro, parsley), spices (cinnamon, nutmeg, cayenne), ginger, fennel, turmeric, vanilla extract, stevia powder or extract, citrus juices (lemon, lime, grapefruit, orange)

Additional resources

• Food as Medicine podcast
• Integrative Medicine - Primary Care Perspectives Podcast