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Creamy Fruit Smoothie

This healthy recipe from NDSU Extension Service has about one-fourth the daily recommendation for calcium.


  • 3 c. fresh, frozen or canned fruit in juice, drained
  • 1 1/3 c. nonfat dry milk
  • 1/2 c. water
  • 1/2 c. ice cubes
  • 1 tsp. vanilla extract or vanilla flavoring
  • 2 Tbsp. sugar (optional)


Place ingredients in blender; cover. Blend until smooth.


Makes four servings.

Per serving (without sugar): 205 calories, less than 1 gram (g) fat and 41 g carbohydrate. 

Per serving (with added sugar): 220 calories, less than 1 gram (g) fat and 44 g carbohydrate.

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