Insights from the Editor

Every few months, as part of an after-school enrichment program called Kids Cooking Green, I teach nutrition to fifth graders in my community. At the end of the class, we set up a make-your-own smoothie bar complete with frozen fruit (peaches, strawberries, blueberries, and raspberries), 100 percent fruit juices, low-fat yogurt and a few blenders. Then we let the students whip up their own unique creations. I've never tasted a smoothie from one of these enthusiastic 10- and 11-year-olds I didn't love.

My own mango smoothie is a hit every time I make it for my family. Besides the fact that it's brimming with great nutrition from frozen mango and low-fat, calcium-rich yogurt, it's a recipe most kids can easily make.

Mom's Mango Smoothie
Serving size: 1 cup; makes 4 servings

Ingredients:
2 cups frozen mango (one 10-ounce package)
1 1/2 cups 100 percent mango juice, tropical juice or orange juice
1 cup low-fat vanilla yogurt

Directions:
Place the mango, juice, and yogurt in a blender, and blend until well combined.
Pour into individual glasses and serve with a straw.

Nutrition:
150 calories, 1g fat (0g saturated), 65mg sodium, 33g carbohydrate, 2g fiber, 4g protein, 10% vitamin A, 30% vitamin C, 10% calcium

Photos and text © No Whine with Dinner