Healthy Nutrition Tips

Healthy Recipe: Strawberries & “Cream” Smoothies

Strawberry smoothie recipe

Strawberries & “Cream” Smoothies

Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel

This sweet and creamy strawberry smoothie seems like an indulgent deal with but is definitely a nourishing snack. Yogurt and milk increase the grams of protein and supply a cream-like consistency, whereas strawberries and bananas provide pure sweetness, in addition to potassium, vitamin C, and antioxidants. To up the dessert factor even more, use a frozen banana for more of a milkshake consistency.

INGREDIENTS

1 ripe banana, preferably frozen, peeled and minimize into items
1½ cups (6 oz/185 g) strawberries, stems removed
½ cup (4 fl oz/125 ml) low-fat cow’s milk, coconut beverage, or almond milk
½ cup (four oz/125 g) Greek yogurt, plain, low-fat
1 teaspoon chia seeds
2 or 3 ice cubes
1 vanilla bean or ½ teaspoon pure vanilla extract
1 teaspoon honey (elective)

INSTRUCTIONS

In a blender, combine the banana, strawberries, milk, yogurt, chia seeds, and ice. Use a paring knife to separate the vanilla bean lengthwise, then use the tip of the knife to scrape out the sticky seeds. Discard the pod and add the vanilla seeds (or pure vanilla extract if that’s what you’re using) to the blender. Blend on high velocity until clean, stopping to scrape down the edges of the blender a few times. Taste and add the honey to sweeten, however provided that needed.

Pour the smoothie into tall glasses and serve chilly.

Makes 2 servings

Nutrition Facts (per serving)

Calories 172
Protein 10 g
Total fats three g
Saturated fat 1 g
Carbs 28 g
Fiber 5 g
Total sugars 18 g
Added sugars 0 g
Sodium 50 mg


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