Whirl of possibilities: Smoothies the hot way to cool off

Need to boost your protein intake? There's a smoothie for that.

Looking for more fiber? There's a smoothie for that.

Yes, smoothies are so versatile that you can adapt them to fit your nutritional needs and your tastes.

I couldn't find one definition of smoothie that all the culinary experts agree on, so for the purposes of this story when I use the word "smoothie" I'm talking about a chilled beverage of blended fruit and dairy. That dairy can be milk, yogurt, ice cream, cottage cheese or even a dairy-like substance (soy milk, rice ice cream, etc...), but without dairy, it's just a slushee to me.

I'm not the only one who thinks that way.

"Dairy puts the 'moo' in 'smoothie,'" says Melissa Joy Dobbins, spokeswoman for the Midwest Dairy Council with a slight giggle in her voice. "Milk makes it creamy and certainly boosts the nutrition."

For a basic smoothie, Dobbins says the recipe is easy: Equal parts milk, yogurt and fruit.

"I like mine more milky, some people like them more icy, so you can throw some ice in," she says.

With all the flavored yogurts available, flavor combinations are endless. Blend raspberry yogurt with fresh peaches or piña colada yogurt and mangos. Substitute fruit juice for the milk and another world of possibilities opens. Try cranberry or pomegranate juices with berries and yogurt or orange juice with Key lime yogurt and pineapple.

Smoothies are also an already healthy platform for kicking up the nutrition.

"People want to be healthy and a smoothie is healthy," Dobbins says. "Don't miss the opportunity to boost the nutrition."

Use a container of Greek-style yogurt (generally thicker and more tangy) and you're getting extra protein, says Dobbins, also a spokeswoman for the Illinois Dietetic Association.

You can also boost protein with various protein powders on the market or add a scoop of creamy peanut butter or extra soft (sometimes called silken) tofu to the blender.

If fiber's what your body needs, add more fruit to the mix or sprinkle in some fiber granules.

You don't need to look hard to see that smoothies are hot this summer and the trend shows no signs of cooling off. Jamba Juice already has locations throughout the suburbs and recently launched a line of mixes available at the grocery store so you can get the Jamba experience at home.

Restaurants, too, are getting on board.

Prasino in LaGrange (opening later this summer in St. Charles) has a smoothie sommelier, Nathan Wyse, who with manager John Parker develops blended drinks at this seasonal- and organic-inspired eatery.

"The original vision for this restaurant is healthy, clean, organic food," Park says. "Smoothies fit into that mission."

The pair is particularly proud of its signature smoothie, a blend of pear and avocado that's become popular with eat-in diners and those at the walk-up counter.

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<h1>Recipes</h1>

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<li><a href="/story/?id=386244" class="mediaItem">Blueberry Summer Smoothie </a></li>

<li><a href="/story/?id=386245" class="mediaItem">Peanut Butter and Banana Breakfast Smoothie </a></li>

<li><a href="/story/?id=386246" class="mediaItem">Tropical Twist </a></li>

<li><a href="/story/?id=386247" class="mediaItem">Double Strawberry Banana Smoothie </a></li>

<li><a href="/story/?id=386248" class="mediaItem">Blushing Peach Smoothie </a></li>

<li><a href="/story/?id=386249" class="mediaItem">Banana Sour Cherry Smoothie </a></li>

<li><a href="/story/?id=386250" class="mediaItem">Avocado Pear Smoothie </a></li>

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