FCS8694-Eng Healthy Eating: Drink to Your Health1Jennifer Hillan and Emily Minton2 1. La versin en espaol de este documento es Alimentacin Saludable: Bebidas Sanas (FCS8694-Span). This document, FCS8694-Eng, is one in a series of the Departmen t of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Publication date: March 2004. Revi ed March 2012. This leaet was developed with funding from the Florida Department of Elder Aairs in partnership with state, county, and local agencies. Please visit the EDIS website at http://edis.ifas.u.edu 2. Jennifer Hillan, for mer ENAFS nutrition educator/trainer; and Emily Minton, ENAFS program coordinator, Department of Family, Youth and Community Sciences, University of Florida, Gainesville, FL 32611. The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or aliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A&M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy, Interim DeanShakes and smoothies are a great and tasty way to incorporate more fruits and nutrients into your diet. For the following recipes, blend all ingredients until smooth and creamy. If you use frozen fruit, no ice is needed. Otherwise, blend with a few ice cubes. Enjoy! (Each recipe makes about 1 servings.)Strawberry Shake1 cup low-fat buttermilk cup strawberries (fresh or frozen) cup cranberry juice 2 tablespoons wheat germ (optional)Berry Banana Smoothie1 cup low-fat plain yogurt cup blueberries (fresh or frozen) small banana (fresh or frozen) 2 tablespoons wheat germ (optional)Peachy Smoothie1 cup low-fat vanilla yogurt cup peaches, sliced and drained (fresh, frozen, or canned in juice) cup 100% orange juice 2 tablespoons wheat germ (optional)Apple Pie Smoothie1 cup low-fat vanilla yogurt cup 100% apple juice apple, peeled and diced cup unsweetened applesauce teaspoon ground cinnamon teaspoon ground nutmeg If you are lactose intolerant, use calciumfortied soy, rice, or almond milk instead of cows milk. Credit: UF/IFAS
2 Chocolate Banana Shake1 cup low-fat milk 1 small banana (fresh or frozen) 3 tablespoons powdered cocoaPeanut Butter Banana Shake1 cup low-fat milk 1 small banana (fresh or frozen) 1 tablespoon creamy peanut butter teaspoon vanilla extractTropical Shake1 cup low-fat buttermilk cup mango, peeled and diced cup pineapple (fresh or crushed canned) teaspoon vanilla extract Tip: Wheat germ will add many key nutrients such as B vitamins, vitamin E, folate, ber, and protein to your shakes and smoothies.