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Healthy Living Smoothies

VIEWS: 5 PAGES: 27

									Healthy Living A-Z
   Smoothies
      Name
       Title
      County
       Today you will learn:
• Why smoothies are nutritious
• The importance of reading labels
• How to create a nutritious smoothie
  at home
• Good food safety practices




2009       Oklahoma Cooperative Extension Service   2
       What is a smoothie?
                            • A blended drink
                              • Rich
                              • Thick
                              • Sweet




2009      Oklahoma Cooperative Extension Service   3
       Common ingredients
• Whole or cut
  fruits
   • Fresh or
     frozen
• Fruit juice



2009      Oklahoma Cooperative Extension Service   4
   Keep produce safe to eat
• Wash before preparing or eating
   • Under clean, running water
   • Rub briskly with hands to remove
     dirt & surface microbes
   • Dry after washing
• Separate from raw meat, poultry &
  seafood when shopping, preparing,
  storing
2009      Oklahoma Cooperative Extension Service   5
       Optional ingredients
• Dairy products
   • Milk, yogurt, ice cream, non-fat
     dry milk
• Nuts, seeds, sunflower seeds,
  tahini, soft tofu, flax seeds



2009      Oklahoma Cooperative Extension Service   6
   More optional ingredients
• Sweetener
   • Sugar, honey
• Flavorings
• Ice cubes




2009      Oklahoma Cooperative Extension Service   7
No raw, unpasteurized eggs
• Salmonella enteritidis
• When raw eggs are included use a
  pasteurized shell egg or egg
  substitute




2009      Oklahoma Cooperative Extension Service   8
          Basic recipe
• 1/2 to 1 cup
  liquid
   • Milk, yogurt,
     juice
• 1 cup fruit
• Blend until smooth


2009      Oklahoma Cooperative Extension Service   9
       Smoothie nutrition
• Use a low fat
  protein source
   • Lowfat, fat-
     free yogurt or
     milk are good
     choices


2009       Oklahoma Cooperative Extension Service   10
       Smoothie nutrition
                             • Choose fresh or
                               frozen fruit
                             • Use fruit juice
                               or fruit juice
                               concentrate



2009     Oklahoma Cooperative Extension Service   11
       Choosing a juice—terms
• Fruit juice
• Fruit drink, juice
  beverage, juice
  cocktail or "ade"
• Fresh
• Pasteurized


2009        Oklahoma Cooperative Extension Service   12
       Fresh juice warning
• Unpasteurized juice can be a source
  of
   • Salmonella
   • E.-coli 0157:H7




2009      Oklahoma Cooperative Extension Service   13
       Warning label




2009   Oklahoma Cooperative Extension Service   14
              Juice tips
• Find the “percent juice”
• Citrus juices are best sources of
  • Vitamin C
  • Potassium
  • Folic acid
• Blends may be lower in vitamins

2009      Oklahoma Cooperative Extension Service   15
              Juice tips
• Fortified with calcium
  • Should be more than just the
    calcium
• Read labels carefully
  • Check sugar content
  • Vitamin content


2009      Oklahoma Cooperative Extension Service   16
              Juice tips
• Check the sell-by date
• Keep refrigerated once opened &
  prepared
   • Slows microbial growth
   • Protects flavor
   • Less loss of vitamin C


2009      Oklahoma Cooperative Extension Service   17
       Basic smoothie recipe
• Into blender with tight-fitting lid:
   • 2 or 3 fruits, fresh or frozen
      • Add frozen fruits first
   • 1/2 cup juice
   • 1 cup yogurt, milk
   • Sweetener to taste
   • Flavor extras (optional)
• Blend about 1 minute
2009       Oklahoma Cooperative Extension Service   18
         Suggested fruits
•   1/2 banana                     • 1 medium
•   1 cup strawberries               orange, peeled
•   1 cup blueberries              • 1 kiwifruit
•   1 cup blackberries             • 1 peach
•   1 cup raspberries              • 1 nectarine
•   1 cup melon
•   3/4 cup pineapple
2009        Oklahoma Cooperative Extension Service   19
       Ideas for juices
• Orange                    • Strawberry-kiwi
• Orange blends             • Grape (white or
• Apple                       purple)
• Grapefruit                • Lemonade
• Pineapple                 • Passion fruit
• Cranberry &               • Berry blends
  blends                    • Carrot
• Tomato
2009      Oklahoma Cooperative Extension Service   20
       Protein possibilities
•   Yogurt                      • Peanut butter
•   Milk                        • Tofu
•   Buttermilk                  • Pasteurized egg
•   Nonfat dry milk               substitute
•   Cottage cheese                 • No raw egg



2009        Oklahoma Cooperative Extension Service   21
         Smoothie tips
• Use some frozen fruit
  • Makes it thick, slushy
  • Ice cubes water it down
  • Freeze your own to reduce cost &
    increase variety



2009      Oklahoma Cooperative Extension Service   22
       Creating your own
• One-third cup frozen pineapple-
  orange juice concentrate, 1 cup
  fat-free milk, 1 sliced banana




2009      Oklahoma Cooperative Extension Service   23
       Creating your own
• One cup skim milk, 1/3 cup non-fat
  dry milk powder, 1 cup frozen slices
  of strawberries or peaches, 1
  teaspoon honey




2009      Oklahoma Cooperative Extension Service   24
       Creating your own
• One-half cup fat-free milk, 1/2
  cup low-fat cottage cheese, 1 cup
  frozen banana and strawberry
  cubes, 1 tablespoon peanut butter




2009      Oklahoma Cooperative Extension Service   25
       Today you learned
• Why smoothies are nutritious
• The importance of reading labels
• How to create a nutritious smoothie
  at home
• Good food safety practices




2009      Oklahoma Cooperative Extension Service   26
2009   Oklahoma Cooperative Extension Service   27

								
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