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Youth Empowerment Class Sponsored by Sauk Prairie Healthcare Foundation

Sauk Prairie Healthcare Foundation Sponsors Youth Empowerment Class

Participants in Sauk Prairie Healthcare Foundation’s Youth Empowerment class toast with their smoothies. The group learned how to make these healthy treats at the Culvers Franchising Headquarters.

Last month, a group of Wisconsin Heights middle and high school girls took a field trip to Culvers Franchising’s Headquarters to participate in Sauk Prairie Healthcare Foundation’s Youth Empowerment Cooking Class - Smoothies Edition. Sauk Prairie Healthcare registered dietitian Julie Esser taught the class.
Participants learned about the importance of breakfast and how to make healthy smoothies. The Foundation provided each girl with a blender (to keep!) and recipes so she can now make this healthy treat at home for her family.

Sauk Prairie Healthcare Foundation thanks Culvers Franchising in Prairie du Sac, for hosting this event.

Here’s What Participants Learned About Smoothies:

A smoothie is a quick, yummy way to pack more produce — and flavor — into your day.

Aim for 2 cups of fruit and 2½ cups of veggies to meet your daily goals. Your homemade smoothies will be a great source of fiber, vitamins and minerals.

Enjoy our recipes, then try different combinations of fruits, veggies, liquids, and other ingredients to make your own signature smoothies!

Frozen Fruit
Fresh Fruit
Fresh Veggies
Liquids: ice, nonfat yogurt or milk, unsweetened soy milk, almond milk or applesauce
Flavors: fresh mint, cinnamon, vanilla, ginger root

Banana Berry Smoothie

Small (5-6 ounce) container vanilla yogurt or ½ cup frozen vanilla custard
1 small Banana
1 Cup Frozen Strawberries
1 cup Skim Milk
2 Tbsp oatmeal, flax or chia seeds
¼ tsp vanilla extract

Place all ingredients in a blender and blend until smooth.

Yield = 2 cups or 2 servings
Per serving with yogurt: 158 calories;11 g protein; 30 g carbohydrates; 18 g sugar; 2 g fiber; 1 g fat; 3 mg cholesterol
Per serving with frozen custard: 243 calories; 8 g protein; 36 g carbohydrates; 24 g sugar; 2 g fiber; 8 g fat; 46 mg cholesterol

HEALTHY HINT: Adding nuts, seeds, flax or grains to your smoothies bumps up the nutrition benefits!

Spinach Berry Smoothie

¾ cup orange juice
1 generous handful baby spinach
¾ cup raspberries, frozen
1 small ripe banana
½ cup ice
1 teaspoon chia seeds

Layer all ingredients except chia seeds into a blender in the order listed and blend until smooth. Add chia seeds and blend once more. Serve immediately.

Note: chia seeds will thicken the smoothie if allowed to sit for too long before drinking

Yield = 2 cups or 2 servings
Per serving: 139 calories; 3 g protein; 31 g carbohydrates; 18 g sugar; 6 g fiber; 1 g fat; 0 mg cholesterol

HEALTHY HINT: Punch up the protein in your smoothie with milk or yogurt.

Peanut Butter Banana Smoothie

1 banana, broken into chunks
¾ cups milk
¼ cup peanut butter
1 tablespoon honey
¾ cups ice cubes
Place all ingredients in a blender and blend until smooth.

Yield = 2 servings
Per serving: 308 calories; 11 g protein; 35 g carbohydrates; 23 g sugar; 4 g fiber; 16 g fat; 2 mg cholesterol HEALTHY HINT: Enjoy a smoothie in the evening for a sweet treat instead of dessert.