All About Smoothies

Smoothies are all the rage today. They’re perfect for our busy lives since you can blend them up quickly and drink it on the go. Smoothies also are a kid-friendly way to eat more fruits (and even veggies).  And most smoothies use dairy products as the liquid ingredient, making them a good source of calcium, protein and Vitamin D. In short, smoothies seem like a dessert while packing in tons of nutrition, too. How many other sweet treats do that?

Mix and Match Smoothie Recipe

The different flavor combinations are endless when making smoothies. With these basic ingredient parts, you can customize to find you and your children’s favorites.

Basic Smoothie Recipe

Follow this basic recipe to make the perfect smoothie for your tastes.

Follow this basic recipe to make the perfect smoothie for your tastes.


½ cup per serving

Any type of fruit works well. Frozen fruit is a great option since it makes your smoothie extra cold and frosty. If you have over-ripe bananas, peel and freeze them for smoothies.

(One word of caution- Some fruits, kiwi and fresh pineapple in particular, can curdle the milk in your smoothie if given enough time. If you drink those smoothies right away, there should be no issue, though. Just don’t make kiwi or pineapple flavored smoothies ahead of time and stick it in the fridge for later.)


½ cup per serving

Veggie smoothies are really popular and can be a good way to get pickier eaters to eat their veggies. Green smoothies use leafy greens like kale or spinach to pack in tons of nutrition into a surprisingly tasty beverage. Make sure you have a good blender, or tougher greens like kale won’t blend as smoothly as you need them too. Other veggies, like carrots, beets or cucumbers, can be used in smoothies, too.


1 cup per serving

Get your calcium (and many other vitamins and minerals) by using low-fat milk or yogurt as your smoothie base. Milk alternatives, like soy or almond milk, work well too if you prefer. Diary gives your smoothie a creamy texture and the protein will make it more filling.


(varies, depending on ingredient)

Here is your opportunity to boost the taste of your smoothie. A tablespoon of peanut butter or a teaspoon of cinnamon will give your smoothie an extra dose of flavor and nutrition. Be creative and find combinations you like. If you have a good one, share it in the comments!


Need some inspiration? Try some of FNP’s smoothie recipes and start adding in some new ingredients of your own.

Do you make smoothies in your house? What’s your favorite flavor combinations? Are there any adventurous veggie smoothie drinkers out there?



6 comments on “All About Smoothies

  1. Jeanell Smith on

    LOVE these! This looks great and very usable info for our clients. Is there anyway we can get the file to print the basic smoothie recipe on one side and the basic popsicle on the other? Would love to have these for the summer. Again, they look awesome! Thanks so much!!

  2. Edwardrarp on

    Hey I am new here. I’m not sure if this is the proper place to post this, but I’m wondering if anyone has tried Athletic Greens for their green drink? I’m seeing that most either taste overpowering or cause my stomach to churn.

    • Austin Brooks on

      Edward, thanks for taking the time to comment. I’ll let any of our readers chime in, but I don’t have any experience with that product. In general, as an employee of Virginia Cooperative Extension, I wouldn’t make any recommendations for specific brands in any case (see below). If you don’t like the taste and it’s bothering your digestive system, I think it might not be the best product for you, no matter how what it is. If you want to keep trying it in your smoothies though, I would recommend cutting back on how much you’re adding to your smoothies – it will not add as strong of a taste and might sit on your stomach a little better, too.

      Disclaimer: Commercial products are named in this publication for informational purposes only. Virginia Cooperative Extension does not endorse these products and does not intend discrimination against other products which also may be suitable.


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