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Publication #FCS8694-Eng

Healthy Eating for Elders: Drink to Your Health1

Jennifer Hillan2

For the following shakes and smoothies, blend all ingredients until smooth and creamy. If you use frozen fruit, no ice is needed. Otherwise, blend with 2 ice cubes. Enjoy!

Tip: Peel ripe bananas, slice, and store in freezer up to 2 weeks.

Strawberry Shake

1 cup buttermilk

½ cup strawberries (fresh or frozen)

¼ cup cranberry juice

2 tbsp wheat germ

Berry Banana Smoothie

1 cup low-fat plain yogurt

½ cup blueberries (fresh or frozen)

½ banana (fresh or frozen)

2 tbsp wheat germ

Peachy Smoothie

1 cup low-fat vanilla yogurt

½ cup sliced peaches (fresh, frozen, or canned)

¼ cup orange juice

2 tbsp wheat germ

Peanut Butter Banana Shake

1 cup low-fat milk

1 banana (fresh or frozen)

1 tbsp creamy peanut butter

1 tsp vanilla extract

Chocolate Banana Shake

1 cup low-fat milk

1 banana (fresh or frozen)

3 tbsp powdered cocoa

Apple Pie Smoothie

1 cup low-fat vanilla yogurt

¼ cup apple juice

½ apple

¼ cup unsweetened applesauce

¼ tsp ground cinnamon

¼ tsp ground nutmeg

Tropical Shake

1 cup buttermilk

½ mango

½ cup pineapple (fresh or canned)

1 tsp vanilla extract

If you are lactose intolerant, substitute calcium-fortified soy or rice milk instead of cow's milk.

Footnotes

1. This document, FCS8694-Eng, is one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Publication date: March 2004. This leaflet was developed with funding from the Florida Department of Elder Affairs in partnership with state, county, and local agencies. Please visit the EDIS Web site at http://edis.ifas.ufl.edu

2. Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer, Department of Family, Youth and Community Sciences, University of Florida, Gainesville, FL 32611. Reviewed by Linda B. Bobroff, PhD, RD, LD/N, Professor, University of Florida.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.