Satisfying smoothies help power your day

Milk and dairy foods provide essential nutrients that all individuals need. From calcium that helps keep bones strong to B vitamins that help bodies use carbohydrates, proteins and fats for fuel, all 13 essential nutrients found in milk are vital for overall health. And, while consuming dairy is as simple as drinking a glass of milk or adding a slice of cheese to a sandwich, there are fun and creative ways to work a serving of dairy into your daily routine. Think smoothies!

In recent years, the popularity of smoothies has continued to rise. Combining milk and yogurt with fruits (and even vegetables) has helped individuals boost their dairy servings along with other food groups. Smoothies are both an easy grab-and-go option for busy work mornings and a quick-fix breakfast that powers brains and bodies for the day ahead.

Smoothies in Schools

Schools have also jumped on the rising popularity of this creamy beverage. Smoothies offered in schools contain a serving of milk (which is required at both breakfast and lunch), a serving of meat/meat alternates (think protein), and a serving of a fruit or a vegetable. These delicious drinks are the perfect option for students making their way through the breakfast line or looking for a lunch item to help power them through the afternoon.

When you consider the 13 essential nutrients found in milk, along with the protein in yogurt, smoothies provide lasting nutrition and at least one full serving of dairy for the day. The Dietary Guidelines for Americans recommends individuals consume 3 servings of dairy every day. One cup of milk, one cup of yogurt and 1.5 ounces of cheese each count as one serving.

“Servin’ Up Smoothies” grants were recently offered throughout St. Louis District Dairy Council’s 131-county service area, and 20 local schools were awarded grants, including Cornell Grade School, St. Mark (Peoria), Cuba School District 3, Prairie Central School District 8 and Lostant School District 425. Each school received an immersion blender, mixing bucket and recipes suited for school breakfast and lunch. Schools will offer smoothies at least two days per week and all smoothie recipes will meet school nutrition requirements. The Servin’ Up Smoothies grant is the perfect opportunity for school cafeterias to provide milk and yogurt to their students in a creative and delicious way.

Creating Sensational Smoothies

When creating smoothies at home, make sure to include foods from multiple food groups. This variety will help deliver many different nutrients needed for optimal health. Start with a base of three ingredients, such as milk, yogurt and fruit. Ingredients can then be added to the base. Some SLDDC favorites include chocolate peanut butter banana smoothie (made with chocolate milk, yogurt, banana and peanut butter), strawberry banana smoothie (made with milk, strawberry yogurt, strawberries, banana and spinach) and mango avocado smoothie (made with milk, yogurt, mango, banana, avocado and honey). Finally, don’t be afraid to try new combinations, such as your favorite flavored milk or yogurt, or seasonal fresh produce like peaches, avocados or even kale!

Cherry Chocolate Smoothie

This rich and creamy Cherry Chocolate Smoothie brings decadent flavors into an easy to make and delicious drink. Perfect for mornings with little time for prep, or evenings when you are looking for a sweet treat, this smoothie will be sure to fill you up with energy-boosting nutrients.

Servings: 1

Ingredients

1/2 cup frozen sweet cherries, pitted

1/4 cup raspberries

1 cup chocolate milk

1 tablespoon almond butter

1/2 frozen banana

1/4 cup plain Greek yogurt

Dark chocolate shavings

Procedure

Place cherries, raspberries, chocolate milk, almond butter, banana and Greek yogurt in a blender.

Blend until smooth.

Pour into a cup and top with chocolate shavings. Enjoy!