build it smoothies


Warm weather favorites made healthier with a few quick strategies. Delicious, nutritious and so easy…you’re welcome!


better JOY-FULL STEP 1: FILL IT WITH FRUIT.


Start with 1 to 1½ cups of fruit. Either fresh or frozen will work and choose your favorite (sliced strawberries, raspberries, mango chunks, pineap- ple cubes, peach slices, and so on). Note that for bananas, count ½ banana as ½ cup.


STEP 2: MIX IN THE MILK. To keep calories low, opt for skim or one percent cow's milk, unsweetened almond milk, unsweet- ened soy milk, or lite coconut milk. Start with ½ cup. You may need to add a little more (up to ¾ cup), depending on the fruit you choose and addi- tional mix-ins.


STEP 3: CHOOSE YOUR FAVORITE ADD-INS. Sure, you can stick with just fruit and milk, but you can really boost the flavor (and nutrition) by tossing in a few tasty extras. A teaspoon of nut butter or mini dark chocolate chips; or a few teaspoons shredded coconut, chia seeds or cocoa powder work well. You can also try adding ¼ cup Greek yogurt or canned pumpkin puree. Also, know that a handful of spinach or kale leaves will change the color but will go undetected when it comes to taste (I promise!), which is a nice nutritional bonus.


(and getting caught in the rain?!)… me too!


Do you like Piña Coladas


PIÑA COLADA SMOOTHIE


Makes 1 serving In a blender combine 1 cup frozen pineapple chunks, ½ cup lite coconut milk (mix it well after opening can), 2 tsp shredded coconut, 1 drop coconut extract (optional) and 3-5 ice cubes. Blend until smooth and frothy. Add a drop more milk if needed. Enjoy!


Per serving: 190 calories, 8 fat, (7g saturated fat, 1 unsaturated fat), 0mg cholesterol, 40mg sodium, 31g carbohydrate, 3g fiber, 7g sugar, 2g protein


78 June 2019 | www.savoryonline.com


Joy Bauer


MS, RDN, is host of NBC’s Health + Happiness, and the nutrition expert for the TODAY Show. She’s also the founder of Nourish Snacks and a #1 New York Times best-selling author. Her newest book is Joy’s Simple Food Remedies.


@joybauer @joybauer JoyLBauer


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