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5 Quick and Healthy Fruit and Yogurt Smoothie Recipes

Kathy is a busy mom of two teens who loves to cook tasty and simple food for her family and friends.

Cranberry Peach Smoothie

Cranberry Peach Smoothie

Smoothies are so easy to make and can be an important part of a healthy diet for both children and adults. It is fun to experiment with different fruits and other ingredients to find your favourite combinations.

The USDA's MyPlate program recommends the following amounts of dairy for good health:

  • Children aged 2-3: 2 cups per day
  • Children aged 4-8: 2 1/2 cups per day
  • Children 9 and up and adults: 3 cups per day

Smoothies are an easy and delicious way to ensure you get your recommended amounts of fruit and dairy each day. The recipes that follow are quick and easy, and you can easily switch any of the fruits for other ones you have on hand.

USDA Daily Fruit Serving Recommendation

AgeRecommended Amount of Fruit

Girls 4 - 18

1 1/2 cups per day

Women 19 - 30

2 cups per day

Women 31 and older

1 1/2 cups per day

Boys 4 - 13

1 1/2 cups per day

Boys/Men 14 and older

2 cups per day

1. Pineapple Orange Smoothie

Ingredients:

  • 1/2 cup vanilla or lemon flavoured Greek yogurt
  • 1/2 cup of orange juice
  • 1/2 cup of diced pineapple, fresh or canned
  • Optional healthy add-in (see suggestions below)

Instructions:

  1. Mix ingredients together in blender until smooth.

Note: This smoothie is definitely on the tart side. I find it refreshing, but you may want to add a banana or a tablespoon of honey or agave syrup to sweeten it up a bit.

Pineapple Orange Smoothie

Pineapple Orange Smoothie

2. Strawberry Banana Smoothie

This is a great basic fruit smoothie recipe to use to experiment with other fruit combinations. It is delicious with blueberries as well.

Ingredients:

  • 1/2 cup of almond milk (or regular milk)
  • 1 banana (fresh or frozen)
  • 1/2 cup of strawberries (fresh or frozen)
  • 1/2 cup of plain yogurt
  • 1 teaspoon of vanilla (optional)
  • Optional healthy add-in (see suggestions below)
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Instructions:

  1. Mix all ingredients together in blender until smooth.
Strawberry Banana Smoothie

Strawberry Banana Smoothie

3. Raspberry Smoothie

Ingredients:

  • 1/2 cup of skim milk
  • 1/2 cup of plain yogurt
  • 1/2 cup of raspberries (fresh or frozen)
  • 1 teaspoon of honey (optional)
  • Optional healthy add-in (see suggestions below)

Instructions:

  1. Mix all ingredients together in blender until smooth.
Raspberry Smoothie

Raspberry Smoothie

4. Cranberry Peach Smoothie

Ingredients:

  • 1/2 cup of vanilla or strawberry yogurt
  • 1/4 cup of almond milk (or regular milk)
  • 1 peach, cut up with skin removed
  • 10 fresh cranberries - or 2 tablespoons of cranberry sauce
  • Optional healthy add-in (see suggestions below)

Instructions:

  1. Mix all ingredients together in blender until smooth.

Note: If you do not have fresh peaches, you can substitute 1/2 cup of peaches packed in fruit juice or water.

Cranberry Peach Smoothie

Cranberry Peach Smoothie

5. Tropical Smoothie

Ingredients:

  • 1 cup of coconut milk
  • 1/2 banana
  • 1/2 cup of pineapple chunks (fresh or canned)
  • 3 or 4 strawberries (fresh or frozen)
  • 1/2 cup of plain or vanilla yogurt
  • 1 teaspoon of honey
  • Optional healthy add-in (see suggestions below)

Instructions:

  1. Mix all ingredients together in blender until smooth.

Healthy Smoothie Add-Ins

Add any of these healthy add-ins to your favourite fruit smoothie for a nutritional boost.

IngredientAmount to AddBenefits

Flax seed

1 tablespoon

Contains fiber, omega-3 fatty acids, helps regulate blood sugar

Wheat germ

1 tablespoon

Good source of dietary fiber

Oat bran

1 tablespoon

Good source of insoluble fiber

White chia seeds

1 tablespoon

Plant based source of omega-3 fats, high in minerals and antioxidants

Hemp seeds

1 tablespoon

Good source of plant based protein; source of good fats (GLA) and dietary fiber. Each Tbsp contains 5 g of protein

Protein powder

1 scoop

Helps maintain healthy muscles and tissue, helps control blood sugar levels

How to Make Your Smoothie Thicker or Thinner

Everyone has different preferences for the consistency of their smoothies.

  • If you prefer a thinner consistency, you can add a handful of ice cubes, some skim or almond milk or even a bit of water to any of these recipes.
  • If you want to thicken up any of these smoothies, try adding a frozen banana or a spoonful or two of cooked oatmeal or dry oats. Using any of the healthy add-ins will also usually result in a thicker smoothie.
  • To sweeten any of these smoothies, you can add a teaspoon of organic honey, agave nectar or 1/2 of a banana.

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