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Today you will learn:Today you will learn:• Why smoothies are nutritious Why smoothies are nutritious • The importance of reading The importance of reading
labelslabels• How to create a nutritious How to create a nutritious
smoothie at homesmoothie at home• Good food safety practicesGood food safety practices
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What is a smoothie?What is a smoothie?
• A blended A blended drinkdrink• RichRich• ThickThick• SweetSweet
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Common ingredientsCommon ingredients
• Whole or cut Whole or cut fruitsfruits• Fresh or Fresh or
frozenfrozen• Fruit juiceFruit juice
Keep produce safe to Keep produce safe to eateat
• Wash before preparing or eatingWash before preparing or eating• Under clean, running waterUnder clean, running water• Rub briskly with hands to Rub briskly with hands to
remove dirt & surface microbesremove dirt & surface microbes• Dry after washingDry after washing
• Separate from raw meat, poultry Separate from raw meat, poultry & seafood when shopping, & seafood when shopping, preparing, storing preparing, storing
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Optional ingredientsOptional ingredients
• Dairy productsDairy products• Milk, yogurt, ice cream, non-Milk, yogurt, ice cream, non-
fat dry milkfat dry milk• Nuts, seeds, sunflower seeds, Nuts, seeds, sunflower seeds,
tahini, soft tofu, flax seedstahini, soft tofu, flax seeds
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More optional More optional ingredientsingredients
• SweetenerSweetener• Sugar, Sugar,
honey honey • FlavoringsFlavorings• Ice cubesIce cubes
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No raw, unpasteurized No raw, unpasteurized eggseggs
• Salmonella enteritidisSalmonella enteritidis• When raw eggs are included When raw eggs are included
use a pasteurized shell egg or use a pasteurized shell egg or egg substituteegg substitute
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Basic recipeBasic recipe
• 1/2 to 1 cup 1/2 to 1 cup liquidliquid• Milk, yogurt, Milk, yogurt,
juicejuice• 1 cup fruit1 cup fruit• Blend until Blend until
smoothsmooth
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Smoothie nutritionSmoothie nutrition
• Use a low fat Use a low fat protein protein sourcesource• Lowfat, fat-Lowfat, fat-
free yogurt free yogurt or milk are or milk are good good choiceschoices
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Smoothie nutritionSmoothie nutrition
• Choose fresh Choose fresh or frozen fruitor frozen fruit
• Use fruit juice Use fruit juice or fruit juice or fruit juice concentrateconcentrate
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Choosing a juice—termsChoosing a juice—terms
• Fruit juiceFruit juice• Fruit drink, Fruit drink,
juice beverage, juice beverage, juice cocktail or juice cocktail or "ade" "ade"
• FreshFresh• PasteurizedPasteurized
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Fresh juice warningFresh juice warning
• Unpasteurized juice can be a Unpasteurized juice can be a source of source of • SalmonellaSalmonella• E.-coli 0157:H7E.-coli 0157:H7
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Juice tipsJuice tips
• Find the “percent juice”Find the “percent juice”• Citrus juices are best sources ofCitrus juices are best sources of• Vitamin CVitamin C• PotassiumPotassium• Folic acidFolic acid
• Blends may be lower in vitaminsBlends may be lower in vitamins
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Juice tipsJuice tips
• Fortified with calciumFortified with calcium• Should be more than just the Should be more than just the
calciumcalcium• Read labels carefullyRead labels carefully• Check sugar contentCheck sugar content• Vitamin contentVitamin content
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Juice tipsJuice tips
• Check the sell-by dateCheck the sell-by date• Keep refrigerated once opened Keep refrigerated once opened
& prepared& prepared• Slows microbial growthSlows microbial growth• Protects flavorProtects flavor• Less loss of vitamin CLess loss of vitamin C
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Basic smoothie recipe Basic smoothie recipe • Into blender with tight-fitting Into blender with tight-fitting
lid:lid:• 2 or 3 fruits, fresh or frozen2 or 3 fruits, fresh or frozen• Add frozen fruits firstAdd frozen fruits first
• 1/2 cup juice1/2 cup juice• 1 cup yogurt, milk 1 cup yogurt, milk • Sweetener to tasteSweetener to taste• Flavor extras (optional)Flavor extras (optional)
• Blend about 1 minuteBlend about 1 minute
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Suggested fruitsSuggested fruits
• 1/2 banana1/2 banana• 1 cup 1 cup
strawberriesstrawberries• 1 cup blueberries1 cup blueberries• 1 cup blackberries1 cup blackberries• 1 cup raspberries1 cup raspberries• 1 cup melon1 cup melon• 3/4 cup pineapple3/4 cup pineapple
• 1 medium 1 medium orange, orange, peeledpeeled
• 1 kiwifruit1 kiwifruit• 1 peach1 peach• 1 nectarine 1 nectarine
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Ideas for juicesIdeas for juices
• OrangeOrange• Orange blendsOrange blends• AppleApple• GrapefruitGrapefruit• PineapplePineapple• Cranberry & Cranberry &
blendsblends• TomatoTomato
• Strawberry-Strawberry-kiwikiwi
• Grape (white Grape (white or purple)or purple)
• Lemonade Lemonade • Passion fruitPassion fruit• Berry blendsBerry blends• CarrotCarrot
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Protein possibilitiesProtein possibilities
• YogurtYogurt• MilkMilk• ButtermilkButtermilk• Nonfat dry Nonfat dry
milkmilk• Cottage Cottage
cheesecheese
• Peanut butterPeanut butter• TofuTofu• Pasteurized Pasteurized
egg egg substitutesubstitute• No raw eggNo raw egg
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Smoothie tipsSmoothie tips
• Use some frozen fruit Use some frozen fruit • Makes it thick, slushyMakes it thick, slushy• Ice cubes water it downIce cubes water it down• Freeze your own to reduce Freeze your own to reduce
cost & increase varietycost & increase variety
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Creating your ownCreating your own
• One-third cup frozen One-third cup frozen pineapple-orange juice pineapple-orange juice concentrate, 1 cup fat-free concentrate, 1 cup fat-free milk, 1 sliced bananamilk, 1 sliced banana
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Creating your ownCreating your own
• One cup skim milk, 1/3 cup One cup skim milk, 1/3 cup non-fat dry milk powder, 1 cup non-fat dry milk powder, 1 cup frozen slices of strawberries or frozen slices of strawberries or peaches, 1 teaspoon honeypeaches, 1 teaspoon honey
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Creating your ownCreating your own
• One-half cup fat-free milk, 1/2 One-half cup fat-free milk, 1/2 cup low-fat cottage cheese, 1 cup low-fat cottage cheese, 1 cup frozen banana and cup frozen banana and strawberry cubes, 1 strawberry cubes, 1 tablespoon peanut buttertablespoon peanut butter
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Today you learnedToday you learned• Why smoothies are nutritious Why smoothies are nutritious • The importance of reading The importance of reading
labelslabels• How to create a nutritious How to create a nutritious
smoothie at homesmoothie at home• Good food safety practicesGood food safety practices