Smoothies: Super Stars of Summer Sippin’

Not much tastes better on a steamy summer day than a smoothie. Plus, you won’t be sippin’ empty calories, you’ll be sippin’ substance. When made with milk and fruit, smoothies pack a nutrient punch.

Milk boasts nine essential nutrients: calcium, potassium, protein, phosphorus, niacin, riboflavin and vitamins A, D and B12. In fact, milk offers three of the four nutrients children and adults are often missing, according to the 2010 Dietary Guidelines for Americans. The four “nutrients of concern”€ are calcium, potassium, vitamin D and fiber.

Whip up a smoothie with milk and fruit and you’ll get all four of these needed nutrients. Milk contains calcium, potassium and vitamin D (plus more) and fruit contains fiber (plus more).

Smoothies contain calories, so be wise with portion size so you don’€™t overdo. Try these tips to lessen the calorie load:

• Choose a smaller size
• Order without added sugar or other sweeteners (the fruit or fruit juice makes it sweet)
• Prepare or order milk-based smoothies using fat-free or low-fat milk.

Consumer Reports magazine recently conducted a taste test of top-selling smoothie brands. The taste testers included kids as well as food experts who evaluated taste and nutrition. The dairy-based Lifeway Lowfat Kefir Strawberry is a good source of calcium and protein and got first place for taste. In the fruit-based smoothie category, the winner was Bolthouse Farms Berry Boost Blend, which is 100% juice and contains four grams of fiber and lots of vitamin C.

It’€™s super-easy to make your own smoothies, plus you can control the type and amount of ingredients. Here are four of my favorite smoothie recipes:

Blues Buster Smoothie

Bone Appetit Banana Smoothie

Mango Yogurt Smoothie

Pomegranate Smoothie

Share your favorite smoothie recipe!