Fruit Smoothie
Ingredients:
- 3 cups fresh, frozen, or canned unsweetened fruit
- 1 ⅓ cups nonfat dry milk powder
- ½ cup fat free milk
- ½ cup ice cubes
- 1 teaspoon vanilla extract
- 2 Tablespoons sugar (optional)
Directions:
- Wash hands with soap and warm water. Wash fresh fruit before preparing.
- If using canned fruit, drain and reserve juice for another use.
- Put all ingredients in a blender container. Blend until smooth. Serve immediately.
Nutrition Facts (Per Serving):
calories, 135; carbohydrate, 23 g; protein, 10 g; total fat, 1 g; saturated fat, 0 g; trans fat, 0 g; cholesterol, 4 mg; fiber, 2 g; total sugars, 20 g; sodium, 142 mg; calcium, 330 mg; folate, 41 mcg; iron, 1 mg; percent calories from fat, 7%.Makes 4 servings.
Fruit Smoothie
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Ingredients 
Directions 
Nutrition Ingredients
- 3 cups fresh, frozen, or canned unsweetened fruit
- 1 ⅓ cups nonfat dry milk powder
- ½ cup fat free milk
- ½ cup ice cubes
- 1 teaspoon vanilla extract
- 2 Tablespoons sugar (optional)
Directions
- Wash hands with soap and warm water. Wash fresh fruit before preparing.
- If using canned fruit, drain and reserve juice for another use.
- Put all ingredients in a blender container. Blend until smooth. Serve immediately.
Nutrition Facts (Per Serving)
calories, 135; carbohydrate, 23 g; protein, 10 g; total fat, 1 g; saturated fat, 0 g; trans fat, 0 g; cholesterol, 4 mg; fiber, 2 g; total sugars, 20 g; sodium, 142 mg; calcium, 330 mg; folate, 41 mcg; iron, 1 mg; percent calories from fat, 7%.Makes 4 servings.
Cooking Tips
Kids learn by doing. Let little ones help with mealtime routines.
Cooking Tips
Roast a pan of vegetables early in the week for an easy side on busy nights.
Cooking Tips
Use brown rice instead of white rice in soups. You’ll get added nutrients without a big change in taste.
Cooking Tips
Talk about fun and happy things at mealtime. Enjoy the moments that become memories. 
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