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Smoothies are a Quick Healthy Treat

fruit smoothie with berries on a toothpick on top
Smoothies are a great way to incorporate milk and fruit into your diet.


Are you trying to eat healthier and exercise more, but having a hard time getting the recommended servings of fruits and vegetables a day? Or maybe you are having a hard time getting the recommended servings of milk a day.

A smoothie may be the answer. They have become a popular beverage for any time of day. Made by blending fruit with yogurt, milk or ice cream, they provide you with servings from both the fruit and milk group.

Smoothies can also provide protein, vitamins, minerals and cancer fighting phytochemicals and antioxidants.

As an added bonus, they are great for a quick breakfast, a healthy lunch or a refreshing mid-afternoon snack.

Smoothies are so easy and quick to prepare that you will no longer have the excuse that you didn’t have time to eat breakfast, or have a snack. All that you need is a blender and two or three of your favorite fruits. Then add a splash of milk, yogurt, soy milk, silken tofu, fruit juice or ice. Blend until smooth and you have a healthy, refreshing beverage that can serve as a meal.

When making smoothies, try these tips:

  • Use crushed ice so the cubes are smaller than the fruit pieces.
  • If fresh fruit is too expensive, replace it with unsweetened frozen fruit, or canned fruit that has been packed in juice and drained.
  • If possible, use a blender to make your smoothie instead of a food processor.  You will get a smoother consistency. 
  • Buy low-fat yogurt, fruit juice, and fresh, canned, or frozen fruit to blend a quick fruit smoothie.
  • Make a quick smoothie in the blender by puréeing peaches and/or nectarines, a touch of your favorite fruit juice, crushed ice, and a light sprinkling of nutmeg. 
  • Make your own smoothies by blending together frozen fruit, such as sliced bananas or strawberries, and milk and/or 100% fruit juice.

Get creative and add other wholesome additions to make your smoothie even healthier and taste even better. Try adding a topping to your smoothie with a tablespoon or two of wheat germ or granola. You are adding valuable fiber, folate, and the antioxidant vitamin E.

For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We're online at, on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at

Here is a quick recipe that is colorful, provides you with servings from the milk and fruit group.

Favorite Berry Smoothie

1 ripe medium banana

¾ cup fresh or frozen berries (blueberries, blackberries, strawberries, etc)

¼ cup non-fat vanilla yogurt

¾ cup skim milk

Pinch of cinnamon

½ cup crushed ice

Combine all of the ingredients in a blender and puree until smooth.

By Carla Due
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Carla Due
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
400 Laurel Street, Suite 215 Texarkana AR 71854
(870) 779-3609

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