Amy Shults RDN, CDN, CDE
Registered Dietitian Nutritionist & Certified Diabetes Educator

Smoothie Recipe

October 17, 2017

This isn’t as much a recipe as it is a template to help you make your own smoothie recipe. You can switch up the juice and fruit to make different flavor combinations. This way, your smoothie will never get boring!

 

Ingredients:

 

4 oz (1/2 cup) 100% juice

1 cup frozen fruit

1 6 oz container plain Greek yogurt

 

Mix ingredients in blender until smooth.

 

For the juice, I usually use OJ as we always have it in the house. Other nice choices are pineapple and pomegranate. For the fruit, the sky’s the limit! Think strawberries, mango, raspberries, blueberries or papaya. Feel free to buy frozen fruit of all one kind, or buy a blend that contains multiple different kinds of fruit. If using fresh fruit, wash, slice and freeze prior to making your smoothie.

 

Depending on what you’re putting in your smoothie, the nutrition facts will vary. These are the nutrition facts for my typical smoothie, using 4 oz orange juice, 1 cup blueberries and 1 6 oz container plain Greek yogurt:

 

Nutrition Facts:

 

Calories: 215

Fat: 0g

Sat Fat: 0g

Sodium: 70mg

Carbs: 39g

Fiber: 5g

Sugar: 31g

Protein: 17g

Vitamin A: 10% DV

Vitamin C: 105% DV

Calcium: 23% DV

Iron: 4% DV

 

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amy@AMSnutritioncounseling.com

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Disclaimer: This blog is for informational purposes only. It should not be a substitute for individual advice from a health care professional. Talk with your physician, Registered Dietitian Nutritionist, and/or Certified Diabetes Educator about what is best for you and your health.

AMS Nutrition Counseling PLLC

64 Davison Court

Lockport, NY 14094

Phone: (716) 266-6056

Fax: (716) 332-6412

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