Visiting Hours - Great Healthy Summer Smoothies

By Doralynne Jarvis, RD, Avera Sacred Heart Nutrition Services

As the dog days of summer are upon us, we continually look for ways to stay cool. Drinking plenty of water and staying in air conditioning or the shade are always good ideas, but why not spruce it up a little bit with some great summer smoothies. They’re healthy for you, they taste great and they can help keep you cool on those hot summer days.

While many people enjoy ice cold sodas or alcoholic beverages, they shouldn’t overindulge in either. For obvious reasons, the alcoholic drinks should be consumed in moderation. Besides the fact that excessive alcohol is intoxifying, it also can severely dehydrate your body. Soda also dehydrates your body. It may seem as though it’s refreshing - and initially it is - but the sodium will actually make you thirstier.

Some people will try the “virgin” - or non-alcoholic - blends of margaritas and daiquiries, and this is a good thing. Using fresh fruit, lime juice and ice is a great start. I’m going to give you a few ideas on how to change it up a little bit and have some fun. If you’ve made a margarita or daiquiri, you already know how to make a smoothie. The fun part is coming up with new creations and using fresh ingredients instead of pre-made mixes which can be very high in sugar. I have a few examples of some recipes I enjoy, but like I said - mix it up and be creative. Make the smoothie fit your personality and stay cool.

Orange Banana Smoothie

1 cup orange juice
1 cup low fat vanilla yogurt
1 banana
Dash of cinnamon

Makes 2 servings
206 calories, 2 gm fat, 212 mg calcium, 150 mg sodium, 7.2 gm protein, 1.7 gm fiber

Smoothie Recipe from the Avera Heart Hospital:

1 small banana
1/2 cup frozen mixed berries
4 oz non-fat yogurt
1/2 cup skim milk or soymilk
1 Tbsp flaxseed meal
1 tsp vanilla

Place all ingredients in blender or food processor with 6-7 ice cubes and mix until smooth.
Serve immediately.

265 calories; 11 g protein; 4 g fat; <1 g Saturated Fat; 1 g Omega 3 fat; 50 g carbohydrate; 6 g fiber; 119 mg sodium; 43 mg magnesium; 75 mg potassium.

My favorite recipe at home:

1 cup frozen strawberries
1/2 cup blueberries (fresh/frozen)
1 cup orange or pineapple juice

Blend together

Try creating something new and have a great summer.

Doralynne Jarvis, RD, is the assistant director of Nutrition Services at Avera Sacred Heart Hospital.