Thirsty Thursday

There are no two beverages I crave more when the weather’s nice than iced coffee from Dunk’s and smoothies. Home-made smoothies are the perfect snack no matter what time of day it is (even for those of us who are still on a ‘soft foods’ only diet). When you’re on your 4th iced coffee of the day, put it down and substitute it for a smoothie – an alternative ‘pick-me-up’ without all the caffeine! I encourage specifically home-made smoothies for two reasons:
1) They’re cheaper…you can buy ingredients once and use them to make 6 or 7 smoothies(vs. buying one smoothie on campus for $5.00 a piece – No Thank You!)
2) It’s healthier. When you make your own, you control exactly what goes in it and how much.

Here’s my favorite smoothie recipe and why:
•Frozen Mixed Berries: Unlike fresh berries, frozen berries take the place of ice, which results in a richer, more flavorful smoothie that's not watered down. Mixed, because why not reap the health benefits of lots of berries rather than just one? While all berries are exceptional sources of anti-oxidant’s, they vary in terms of the Vitamins & Minerals each contain: Red Rasberries are a great source of Vitamin A & E and contain Omega-3 fatty acids that actually have a sun protection factor (SPF) of approx. 25. Blueberries are considered the world’s number 1 antioxidant food – they also aid in preventing urinary tract infections, improve one’s eyesight, help lower cholesterol and help to prevent all sorts of disease. Strawberries are an excellent source of Vitamin C, folate and fiber. (If you have fresh berries in the fridge that you’re getting ready to throw out – Don’t! Wash them, freeze them, and use them in a smoothie)



•½ a Banana: adds fiber, Vitamin C, Potassium (which helps strengthen muscles), and acts as a thickener.
•Plain Non-Fat Greek Yogurt: One of the best reasons to add yogurt (and milk) is to ensure that we take in some calcium. I prefer using plain to keep sugar content down – we’re already getting a lot of natural sugars from the fruit - no need to add more from flavored yogurt. Non-fat obviously to minimize grams of fat, and Greek to add maximum protein (18g which equates to 36% of what our bodies need daily)
•Skim Milk: Add just enough until the consistency is right for you
•A little bit of peanut butter (optional): this is my favorite part! I LOVE peanut butter! Adding it gives my smoothie some extra protein & tastes delicious.
•Ice – not too much because you don’t want to dilute it – just enough to make it nice & refreshing.

Smoothies are quick and easy to make, inexpensive, filling, and loaded with health benefits. Perfect when you’re craving a refreshing, delicious and energizing drink but need more substance than another iced coffee from Dunk’s.