{"id":728,"date":"2022-06-14T13:49:23","date_gmt":"2022-06-14T20:49:23","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=728"},"modified":"2022-06-14T13:49:23","modified_gmt":"2022-06-14T20:49:23","slug":"fruit-smoothie","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/14\/fruit-smoothie\/","title":{"rendered":"Fruit Smoothie"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L7-Fruit-Smoothie.pdf\">Fruit Smoothie (pdf)<\/a><\/p>\n\n\n\n<p>Makes: 6 servings (1 cup per serving)<br>Preparation Time: 5 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>3 cups frozen strawberries or other frozen fruit<\/li><li>1 banana<\/li><li>1 cup yogurt (plain or vanilla)<\/li><li>1 handful of spinach or kale (optional)<\/li><li>2 cups milk<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol><li>Wash hands with soap and water.<\/li><li>Wash fresh produce under cold running water.<\/li><li>Collect and measure all ingredients before starting to prepare the recipe.<\/li><li>Add the fruit, yogurt, and kale or spinach (if using) to the blender.<\/li><li>Pour the milk into the blender.<\/li><li>Blend for about 30 to 45 seconds until smooth.<\/li><li>Refrigerate leftovers within 2 hours. Drink within 2 days.*<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p>*These can also be made ahead of time and frozen. Thaw overnight in the refrigerator for a quick breakfast.<br><\/p>\n\n\n\n<p class=\"wsu-spacing-margin-left--none wsu-spacing-margin-right--none\"><strong><em>Be creative! <\/em><\/strong>Add any fresh or frozen fruit to the smoothie. If using only fresh fruit, you will need to add a few ice cubes before blending. Be sure to wash fresh fruit before using.<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th colspan=\"2\">Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td>6 servings per container<br><strong>Serving size&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                     <\/strong><\/td><td><br><strong>1 Cup (408g)<\/strong><\/td><\/tr><tr><td>Amount Per Serving<br><strong>Calories&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                      <\/strong><\/td><td><br><strong>290<\/strong><\/td><\/tr><tr><td>                                            <\/td><td><strong>% Daily Value*<\/strong><\/td><\/tr><tr><td><strong>Total Fat&nbsp;<\/strong>4g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;          <\/td><td><strong>5%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 2g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>10%<\/strong><\/td><\/tr><tr><td><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong>&nbsp;15mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>4%<\/strong><\/td><\/tr><tr><td><strong>Sodium<\/strong> 105mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;  &nbsp;  &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;<\/td><td><strong>4%<\/strong><\/td><\/tr><tr><td><strong>Total Carbohydrate<\/strong> 61g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;       <\/td><td><strong>22%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 4g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>14%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 54g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars&nbsp;&nbsp;&nbsp;  <\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Protein<\/strong>&nbsp;8g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;   <\/td><td><strong>16%<\/strong><\/td><\/tr><tr><td>Vitamin D 1mcg<\/td><td>4%<\/td><\/tr><tr><td>Calcium 277mg<\/td><td>20%<\/td><\/tr><tr><td>Iron 1mg<\/td><td>6%<\/td><\/tr><tr><td>Potassium 619mg<\/td><td>15%<\/td><\/tr><\/tbody><tfoot><tr><td colspan=\"2\">*The % Daily Value (DV) tells you how much a<br>nutrient in a serving of food contributes to a <br>daily diet. 2,000 calories a day is used for <br>general nutrition advice. <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fruit Smoothie (pdf) Makes: 6 servings (1 cup per serving)Preparation Time: 5 minutes Ingredients 3 cups frozen strawberries or other frozen fruit 1 banana 1 cup yogurt (plain or vanilla) 1 handful of spinach or kale (optional) 2 cups milk Directions Wash hands with soap and water. Wash fresh produce under cold running water. Collect [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[4,7],"tags":[17],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/728"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=728"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/728\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}