Smoothie Sailing

by Joan Jacobsen | July 16th, 2014 | Fitness Expert, Senior

Senior-Fitness-ExpertYogurt is a big part of my eating healthy regime and since Greek yogurt became all the rage in the past few years I have jumped on the bandwagon and have tried to incorporate it into my daily menu planning.

Sometimes I will simply eat a container, and at other times will opt for a different approach by adding it into a recipe. For some reason I prefer the plain flavor since acquiring a taste for the extra tartness and creamy texture. I use the plain yogurt flavor in recipes such as tuna salads, cucumber sauce (tzatziki), and dips, but enjoy it most as a smoothie. I searched for a Greek yogurt smoothie recipe on line a while back and found one with very few add-ons to an 8 ounce container. I have altered some of the recipes to my taste and healthy factor. Although I limit my smoothie recipes to fruit ones alone, I would attempt to try a vegetable smoothie with the right ingredients.

Greek yogurt is made differently that regular yogurt, first of all it requires about three times more of the amount of milk to make than regular yogurt, and it is strained differently in the process thus removing more liquid whey, lactose and sugar. This process also delivers two times more protein to Greek yogurt and therefore in my humble opinion is better than regular yogurt. Our bodies require protein that we need in our diets to maintain a healthy lifestyle especially if we are active and work out on a regular basis.

Besides having more protein, a daily dose of yogurt can provide us with upwards of 15% more calcium and that helps us to develop and maintain those healthy bones. In a nutshell Greek yogurt is higher in protein which helps you feel fuller, it has less carbohydrates as well as sugars and sodium, it’s easy to see and for you to decide by just reading the nutritional facts of each label.

Most of the fruit smoothies that I concoct include 8 ounce plain yogurt, 1 cup of the fruit, 4-6 ice cubes and 1 Tbs. of honey, some add milk and or zest.

Here are two smoothie recipes for you to enjoy:

Orange Greek Yogurt Smoothie


  • 1 Large orange (a peeling orange)
  • 1 Teaspoon of orange peel (I have a zester but any grater will do)
  • 1 8-ounce container of plain Greek yogurt
  • 1/2 Cup of fat-free milk
  • 1 Tablespoon of honey
  • 4 Ice cubes


Zest or grate 1 teaspoon of peel from the orange and put aside. Peel and section the orange. In a blender add orange slices, zest, yogurt, milk, honey and ice cubes. Blend all ingredients together to a smooth consistency. Garnish with peel. Pour into 8-ounce glasses and enjoy. Please note this recipe is enough for a 20 ounce serving which can be enjoyed by two!

Pineapple Greek Yogurt Smoothie


  • 1 8-ounce container of plain Greek yogurt
  • 1 Cup cubed pineapple
  • 1 Tablespoon honey
  • 6 Ice cubes


In a blender, combine the yogurt and ice cubes. Blend, pulsing as needed until the ice is in large chunks. Add the pineapple and honey and blend at whip speed until smooth. This recipe yields enough for a sixteen ounce serving.

Remember that smoothies are typically anywhere from 250-350 calories which includes the yogurt, fruit, and honey ingredients so I would enjoy one as a meal only and save the calories for either a snack or one of your other two meals. The nice thing about smoothies is that you can enjoy them for any time of the day; morning, noon or early evening. Enjoy and happy slurping!

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.