Food City Let’s Eat – Summer Smoothies

July 21, 2022

WDEF News,

Raspberry “Cheesecake” Smoothie
Raspberries contain a whopping 9 grams of fiber per cup – more than 1/3 of the recommended daily amount for most adults, and more than any other fruit. That fiber helps to keep you full, stabilize blood sugars and lower cholesterol levels.

Low-fat cottage cheese instead of cream cheese is going to give this smoothie the “cheesecake” flavor with greater protein to help keep you full until lunch time.

Blend the top 4 ingredients together in a blender. Top with 2 tablespoons crushed graham crackers if desired.

1 cup frozen raspberries
1 cup skim milk
2/3 cup low-fat cottage cheese
½ teaspoon pure vanilla extract
2 tablespoons crushed graham crackers

Pineapple Avocado Smoothie
The bright green primarily comes from the spinach. Spinach is a good source of non-heme iron. Non-heme iron is not as easily absorbed as the iron that is found in animal sources, so pairing it with vitamin C – which is found in pineapple – helps the body to absorb it. Add avocado for a small amount of heart-healthy monounsaturated fat and fiber.

Blend the following ingredients together until smooth and enjoy.

1 cup skim milk or unsweetened reduced-fat coconut milk
1 cup frozen pineapple chunks
1 cup spinach
2/3 cup non-fat plain Greek yogurt
¼ cup frozen avocado chunks OR ¼ medium avocado

Peanut Butter and Jelly Smoothie
This purple smoothie starts with a base of milk, with added Greek yogurt for extra protein, making it a satisfying breakfast option.

Blueberries contain anthocyanins – plant compounds that give them their blue color – which have antioxidant and anti-inflammatory properties. Blueberries also contribute fiber, immune boosting vitamin C, and manganese which supports protein, carbohydrate and fat metabolism.

All-natural peanut butter can contribute some heart-healthy fats, along with flavor.

Blend the following ingredients together until smooth and enjoy.