Fruit Smoothies

It's the healthy milkshake... frozen, creamy, and a great way to get in a full day's serving of fruit and calcium before you even leave the house!

Essential kitchen gadgets

• Blender that will chop ice

Basic ingredients

• Banana -- The banana gives you thickness and a more milkshake-like texture. I suggest using one that has already started to get some brown spots because it will also add sweetness. If you don't like the taste of bananas, you may not even notice the flavor depending on the other ingredients you add. But you can forego the banana if you are allergic or really don't like the flavor.
• Yogurt or cultured milk -- Adjust the amount to give you the level of creaminess you desire. I use plain yogurt or cultured milk because I like the tanginess it provides in contrast to the sweetness of the fruit. But you can use vanilla yogurt or another sweetened fruit flavor that compliments your other ingredients.
• Frozen fruit -- The possibilities are endless! My favorites are peaches, mangoes and any kind of berry. This is often the most pricey ingredient in your smoothie. To reduce the cost, either buy in bulk at a place like Costco, OR, if you have the patience, buy fruit and berries you like when they are in season and freeze them yourself. If you do the latter, be sure to wash them and then place them (not touching) on a baking sheet in the freezer until frozen. Then throw them in a freezer bag until you're ready to use.
• Juice -- This is what makes it possible to drink your smoothie. You'll need enough liquid for your blender to combine all the ingredients, but you can add more to make it thinner. I use orange juice (fortified with calcium) most often because it's sweet and I always have it on hand. Other good choices are pineapple juice or any kind of fruit nectar.
• Sweetener -- I don't ever use an additional sweetener, but you certainly could if you're using ingredients that aren't as naturally sweet as you'd like your smoothie. I would use honey because it will blend in well.

Instructions

Combine one banana, ~1/2 cup yogurt or cultured milk, ~1 cup of frozen fruit, ~1/2 cup juice and any sweetener you may add. Blend on a setting that will chop ice for 20 to 30 seconds, or until desired consistency.

Serving

If you make these often, get a re-usable, insulated "to-go" cup with a straw, like this one I got from Starbucks. It will keep your smoothie cold for at least an hour. Great way to take it with you as you embark on your day!