Make Your Own Smoothie

• 1 cup Fruit and Veggies
• 1 cup Milk and Yogurt
• Thickner (optional)
• Flavor Add-ins

Step 1: Wash your hands.
Step 2: Select ingredients using the table below for types and amounts of each.
Step 3: Wash fruit and veggies. Measure ingredients.
Step 4: Place ingredients in a blender. Mix until smooth.
Step 5: Pour and enjoy!

Fruit and Veggies
Fresh, frozen, or canned in juice
1 cup total

• Applesauce
• Bananas
• Blackberries
• Blueberries
• Cantaloupe
• Carrots
• Fruit cocktail
• Kale
• Kiwi
• Oranges
• Peaches
• Pineapple
• Raspberries
• Spinach
• Strawberries
• Tangerine

Milk and Yogurt
Nonfat or low-fat
1 cup

• Milk
• Chocolate milk
• Yogurt (plain or flavored)
• Buttermilk
• Evaporated milk
• Reconstituted powdered milk
• Soy milk

Thickener
Optional

• 1/2 cup ice cubes
• 1 to 2 teaspoons instant pudding mix
• 1/2 cup silken tofu

Flavor Add-Ins
Small amount of one or two flavors

• Honey
• Maple syrup
• Fruit juice
• Vanilla extract
• Cinnamon
• Nutmeg
• Peanut butter
• Almond butter
• Nuts
• Cocoa Powder