Insider’s Viewpoint: Blend a Better Smoothie

The holidays have come and gone, and it’s New Year’s resolution time. If your resolution is to make yourself and your family heathier, a great place to start is by eating more fruits and veggies. A simple way to sneak more fruits and veggies into your diet is by blending them into smoothies.

2 Simple Steps to a Better Smoothie

  1. Start by blending together about one half solid ingredients and one half liquid ingredients. Solid ingredients should include your favorite unsweetened frozen fruits (bananas, blueberries, strawberries, peaches, pears), and/or ice cubes. For liquid ingredients, juicy fresh fruits, yogurt, skim milk, soy/almond milk, or 100% juice work well.
  2. Once you’ve mastered the basics, it’s time to start experimenting! Boost the nutrition of your smoothie by packing in some protein (peanut butter, silken tofu, protein powder), add-in extra fiber and antioxidants (flaxseed meal, chia seeds, uncooked oatmeal), or even blend in some vitamin-rich veggies (carrots, spinach, kale). The possibilities are endless!


Supercharged Blueberry Banana Smoothie


  • ½ cup fresh or frozen blueberries
  • 1 frozen banana, chopped
  • ½ cup milk of choice
  • ½-1 cup spinach (about a handful)

Layer ¼ cup blueberries and half of frozen banana in blender. Add spinach. Top with remaining fruit. Add milk. Purée. Enjoy immediately!

Recipe adapted from Festival Foods Hot Dish blog

Lauren Lindsley, RDN, CD
Dietitian Manager
Skogen’s Festival Foods
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