Name: Fruit & Yogurt Smoothie
Total time: 10 min
Ingredients: 3/4 cup nonfat plain yogurt; 1/2 cup 100% pure fruit juice; 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Active Time:

10 mins

Total Time:

10 mins

Servings:

1

Yield:

1 serving

Nutrition Profile:

High-Calcium Bone-Health Healthy Pregnancy Healthy Aging Low-Sodium Low-Fat High-Fiber Heart-Healthy Gluten-Free Low-Calorie

Jump to Nutrition Facts

red berry smoothie getting poured into a clear glass — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Nutrition Notes

Are Smoothies Really Healthy for You?

Smoothies are a great way to increase your daily servings of fruits and vegetables. One of the healthiest ways to enjoy a smoothie is to make your own at home to avoid unnecessary added sugar. Using yogurt in your smoothie will add protein—for a bigger protein boost, use Greek yogurt. The protein from the yogurt added to the fiber from the fruit will help keep you full and satisfied. The fruit also provides a wealth of antioxidants, vitamins and minerals. For this recipe, you can use any combination of frozen fruit, such as blueberries, raspberries, pineapple or peaches.

Is This Smoothie Recipe Vegetarian-Friendly?

As long as you eat dairy, yes, this smoothie fits a vegetarian eating pattern.

What Is the Best Juice to Put in a Fruit Smoothie?

We recommend using 100% pure fruit juice, which does not contain added sugar. At the store, read the labels and watch out for juice drinks that only contain a small percentage of real juice. One option is to use 100% pure orange juice. For extra fiber, look for juice that contains pulp.

Frozen fruit being put into the top of a blender. — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Tips from the Test Kitchen

Can I Make This Fruit Smoothie Ahead of Time?

Freshly made smoothies are the best. However, you can make it the night before and store it in an airtight container until the following morning. Dairy-based smoothies generally last about a day in the fridge. You can also freeze them for up to three months.

What Can You Add to Make It More Filling?

What’s nice about a fruit smoothie such as this is that it provides a delicious base to build upon. However, depending on what and how much you add, you could end up trading in a tumbler and straw for a bowl and spoon, and of course, you’ll be adding a few more calories. Here are some ideas: sliced banana, pomegranate seeds, flaxseeds, hemp seed hearts, coconut flakes, nut butter, chia seeds, sunflower seeds or pumpkin seeds; sliced or chopped raw unsalted nuts; cacao nibs, granola and sweeteners such as honey, agave or maple syrup. Of course, you can always add your favorite protein powder, too.

Frequently Asked Questions

What Can I Serve with a Fruit Smoothie?

For some people, a fruit smoothie is all they need for breakfast; for others, something solid is in order. When enjoying smoothies, we like to keep things simple and nutritious, so we would opt for hard-boiled or scrambled eggs. A slice of whole-grain toast with peanut butter or mashed avocado would also be tasty.

Can You Make Smoothies with Milk or Water Instead of Yogurt?

Yes, you can, although the texture of the smoothie will be slightly thinner. We use nonfat plain yogurt for our recipe but feel free to use milk or a plant-based milk such as plain unsweetened soymilk or almond milk.

Additional reporting by Carrie Myers, M.S., Jan Valdez and Linda Frahm

overhead shot of frozen raspberries in a bowl, glass of juice and plain yogurt — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Ingredients

3/4 cup nonfat plain yogurt
1/2 cup 100% pure fruit juice
1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Directions

Puree yogurt with juice in a blender until smooth. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Originally appeared: EatingWell.com, March 2016

Nutrition Facts (per serving)

279	Calories
2g	Fat
56g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 cups
Calories 279
% Daily Value *
Total Carbohydrate 56g	21%
Dietary Fiber 7g	23%
Total Sugars 46g
Protein 12g	23%
Total Fat 2g	3%
Saturated Fat 0g	2%
Cholesterol 4mg	1%
Vitamin A 121IU	2%
Vitamin C 9mg	10%
Folate 38mcg	10%
Sodium 149mg	6%
Calcium 394mg	30%
Iron 1mg	4%
Magnesium 53mg	13%
Potassium 719mg	15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.