This smoothie formula provides protein, calcium, vitamin D, healthy fats including Omega-3, plus other nutrients essential for muscle and bone health.
1/2 cup of liquid Low-fat milk, water (plain or coconut), or calcium- and vitamin D-fortified non-dairy milks, including almond, rice or soy
1 cup of frozen bananas For a natural sweet base
1/2 cup of frozen fruit Pineapple, mango, berries, grapes or cherries
1/3 cup of protein Greek yogurt (nonfat or plain), cottage cheese or tofu
1 cup of greens Kale or baby spinach
1 Tbsp. of extras Chia seed, flaxseed, hemp seed, peanut butter or almond butter
Optional Up to 2 tsp. of liquid sweetener, maple syrup, honey or agave
Blend Mix all the ingredients together in a blender 30-60 seconds
