1. Healthy Living A-Z Smoothies NameTitleCounty

2. 2009Oklahoma Cooperative Extension Service2 Today you will learn: Why smoothies are nutritious Why smoothies are nutritious The importance of reading labels The importance of reading labels How to create a nutritious smoothie at home How to create a nutritious smoothie at home Good food safety practices Good food safety practices

3. 2009Oklahoma Cooperative Extension Service3 What is a smoothie? A blended drink Rich Thick Sweet

4. 2009Oklahoma Cooperative Extension Service4 Common ingredients Whole or cut fruits Whole or cut fruits Fresh or frozen Fresh or frozen Fruit juice Fruit juice

5. Keep produce safe to eat Wash before preparing or eating Wash before preparing or eating Under clean, running water Under clean, running water Rub briskly with hands to remove dirt & surface microbes Rub briskly with hands to remove dirt & surface microbes Dry after washing Dry after washing Separate from raw meat, poultry & seafood when shopping, preparing, storing Separate from raw meat, poultry & seafood when shopping, preparing, storing 2009Oklahoma Cooperative Extension Service5

6. 2009Oklahoma Cooperative Extension Service6 Optional ingredients Dairy products Dairy products Milk, yogurt, ice cream, non-fat dry milk Milk, yogurt, ice cream, non-fat dry milk Nuts, seeds, sunflower seeds, tahini, soft tofu, flax seeds Nuts, seeds, sunflower seeds, tahini, soft tofu, flax seeds

7. 2009Oklahoma Cooperative Extension Service7 More optional ingredients Sweetener Sweetener Sugar, honey Sugar, honey Flavorings Flavorings Ice cubes Ice cubes

8. 2009Oklahoma Cooperative Extension Service8 No raw, unpasteurized eggs Salmonella enteritidis Salmonella enteritidis When raw eggs are included use a pasteurized shell egg or egg substitute When raw eggs are included use a pasteurized shell egg or egg substitute

9. 2009Oklahoma Cooperative Extension Service9 Basic recipe 1/2 to 1 cup liquid 1/2 to 1 cup liquid Milk, yogurt, juice Milk, yogurt, juice 1 cup fruit 1 cup fruit Blend until smooth Blend until smooth

10. 2009Oklahoma Cooperative Extension Service10 Smoothie nutrition Use a low fat protein source Use a low fat protein source Lowfat, fat- free yogurt or milk are good choices Lowfat, fat- free yogurt or milk are good choices

11. 2009Oklahoma Cooperative Extension Service11 Smoothie nutrition Choose fresh or frozen fruit Use fruit juice or fruit juice concentrate

12. 2009Oklahoma Cooperative Extension Service12 Choosing a juice—terms Fruit juice Fruit juice Fruit drink, juice beverage, juice cocktail or "ade" Fruit drink, juice beverage, juice cocktail or "ade" Fresh Fresh Pasteurized Pasteurized

13. 2009Oklahoma Cooperative Extension Service13 Fresh juice warning Unpasteurized juice can be a source of Unpasteurized juice can be a source of Salmonella Salmonella E.-coli 0157:H7 E.-coli 0157:H7

14. 2009Oklahoma Cooperative Extension Service14 Warning label

15. 2009Oklahoma Cooperative Extension Service15 Juice tips Find the “percent juice” Find the “percent juice” Citrus juices are best sources of Citrus juices are best sources of Vitamin C Vitamin C Potassium Potassium Folic acid Folic acid Blends may be lower in vitamins Blends may be lower in vitamins

16. 2009Oklahoma Cooperative Extension Service16 Juice tips Fortified with calcium Fortified with calcium Should be more than just the calcium Should be more than just the calcium Read labels carefully Read labels carefully Check sugar content Check sugar content Vitamin content Vitamin content

17. 2009Oklahoma Cooperative Extension Service17 Juice tips Check the sell-by date Check the sell-by date Keep refrigerated once opened & prepared Keep refrigerated once opened & prepared Slows microbial growth Slows microbial growth Protects flavor Protects flavor Less loss of vitamin C Less loss of vitamin C

18. 2009Oklahoma Cooperative Extension Service18 Basic smoothie recipe Into blender with tight-fitting lid: Into blender with tight-fitting lid: 2 or 3 fruits, fresh or frozen 2 or 3 fruits, fresh or frozen Add frozen fruits first Add frozen fruits first 1/2 cup juice 1/2 cup juice 1 cup yogurt, milk 1 cup yogurt, milk Sweetener to taste Sweetener to taste Flavor extras (optional) Flavor extras (optional) Blend about 1 minute Blend about 1 minute

19. 2009Oklahoma Cooperative Extension Service19 Suggested fruits 1/2 banana 1/2 banana 1 cup strawberries 1 cup strawberries 1 cup blueberries 1 cup blueberries 1 cup blackberries 1 cup blackberries 1 cup raspberries 1 cup raspberries 1 cup melon 1 cup melon 3/4 cup pineapple 3/4 cup pineapple 1 medium orange, peeled 1 kiwifruit 1 peach 1 nectarine

20. 2009Oklahoma Cooperative Extension Service20 Ideas for juices Orange Orange Orange blends Orange blends Apple Apple Grapefruit Grapefruit Pineapple Pineapple Cranberry & blends Cranberry & blends Tomato Tomato Strawberry-kiwi Grape (white or purple) Lemonade Passion fruit Berry blends Carrot

21. 2009Oklahoma Cooperative Extension Service21 Protein possibilities Yogurt Yogurt Milk Milk Buttermilk Buttermilk Nonfat dry milk Nonfat dry milk Cottage cheese Cottage cheese Peanut butter Tofu Pasteurized egg substitute No raw egg

22. 2009Oklahoma Cooperative Extension Service22 Smoothie tips Use some frozen fruit Use some frozen fruit Makes it thick, slushy Makes it thick, slushy Ice cubes water it down Ice cubes water it down Freeze your own to reduce cost & increase variety Freeze your own to reduce cost & increase variety

23. 2009Oklahoma Cooperative Extension Service23 Creating your own One-third cup frozen pineapple- orange juice concentrate, 1 cup fat-free milk, 1 sliced banana One-third cup frozen pineapple- orange juice concentrate, 1 cup fat-free milk, 1 sliced banana

24. 2009Oklahoma Cooperative Extension Service24 Creating your own One cup skim milk, 1/3 cup non-fat dry milk powder, 1 cup frozen slices of strawberries or peaches, 1 teaspoon honey One cup skim milk, 1/3 cup non-fat dry milk powder, 1 cup frozen slices of strawberries or peaches, 1 teaspoon honey

25. 2009Oklahoma Cooperative Extension Service25 Creating your own One-half cup fat-free milk, 1/2 cup low-fat cottage cheese, 1 cup frozen banana and strawberry cubes, 1 tablespoon peanut butter One-half cup fat-free milk, 1/2 cup low-fat cottage cheese, 1 cup frozen banana and strawberry cubes, 1 tablespoon peanut butter

26. 2009Oklahoma Cooperative Extension Service26 Today you learned Why smoothies are nutritious Why smoothies are nutritious The importance of reading labels The importance of reading labels How to create a nutritious smoothie at home How to create a nutritious smoothie at home Good food safety practices Good food safety practices

27. 2009Oklahoma Cooperative Extension Service27