Spread the Health

For the Love of Smoothies

By Jess K., Office of Residence Life

If you have a sweet tooth but are trying to eat healthy this New Year, try a smoothie!
Smoothies are ideal fuel-on-the-go for breakfast, snacks, or desserts because they are nutritious, convenient, and portable. Smoothies provide important protein, vitamins, and minerals for your body with ingredients like yogurt, orange juice, almond milk, and fruit.  But watch out!  Some smoothies are packed with sugar and complex carbohydrates which don’t have the health benefits. This New Year, whip up one of these simple and healthy smoothies to help you get through the semester.

Don’t have a kitchen or blender? Don’t fret! Smoothies can be found all over campus. But remember, not all smoothies pack the same punch health-wise. We suggest trying one of the smoothies found on the menu at the new RiZe Bakery at the Student Services Center (100 Bay State Road).

Fast and Easy Smoothie Recipes

orange smoothie_cropped

Orange Creamsicle Smoothie
16 0unces = 303 calories, 6 grams of fat, 3 grams of fiber, 25 grams of protein!
Prep time: 5 minutes

INGREDIENTS

  • ½ cup ice
  • ½ cup orange juice pulp (from ~3 oranges) or one whole peeled orange, pulled apart
  • 1 cup coconut milk (or milk of your choice)
  • ¼ tsp. pure vanilla extract
  • ¼ tsp. honey (optional for a sweeter taste)

DIRECTIONS

  • Place all ingredients in blender and blend until smooth!

pink smoothie_cropped

Wake Up Smoothie
Makes 3 1-cup servings, 139 Calories, 2 grams of fat, 110% of your Vitamin C!
Prep time: 5 minutes

INGREDIENTS

  • 1 ¼ cups orange juice, preferably calcium-fortified
  • 1 banana
  • 1 ¼ cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
  • 1/2 cup low-fat plain yogurt or low-fat silken tofu
  • 1 tablespoon sugar (optional)

DIRECTIONS

  • Combine the orange juice, banana, berries, yogurt (or silken tofu) and sugar in a blender. Blend until creamy (1-2 minutes).

banana smoothie_cropped

Chocolate Strawberry Banana Smoothie
10 ounces = 232 calories, 5.7 grams fiber, 7.7 grams protein!
Prep time: 5 minutes

INGREDIENTS

  • 5 large strawberries, fresh or frozen
  • 1 large banana (fresh or frozen)
  • 6 ounces plain Greek yogurt
  • 1 cup chocolate soy milk
  • 1 tablespoon peanut butter

DIRECTIONS

  • Rinse the strawberries and cut off the tops. Slice the bananas.
  • Place the strawberries, banana, Greek yogurt, chocolate soy milk, and peanut butter in a blender and blend until smooth (1-2 minutes).

Eager for more smoothies?
Check out the recipes recommended by our friends at the Sargent Choice Nutrition Center.

SPREAD THE HEALTH: Smoothies are a great way to satisfy your sweet tooth and pack in some serious nutrients. Try making a smoothie at home with simple ingredients like bananas, yogurt or soy milk, and frozen berries.

Giveaway banner_cropped copyWant a smoothie on us?
Enter our giveaway and you could win a free smoothie from RiZe Bakery!

There are THREE ways to enter the giveaway: (1) Share this blog post on Facebook or Twitter and tag/mention us (2) Leave a comment below telling us your favorite smoothie ingredient (3) Tweet at us or comment on our Facebook page answering the same question.

The more you do, the more times your name will be entered. We will pick one winner on January 25, 2013 using Random.org. This giveaway is open to Boston University students only. Good luck!

Congrats to Jason C. for winning this post’s Spread It 2 Win It giveaway!

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