The Richmond Register

May 14, 2013

Smoothies for a hot May day

Cantaloupe smoothie

By Arritta Morris
Table Talk

RICHMOND — I am so glad that spring has finally decided to come to Kentucky. We have had our share of different types of weather. When the heat comes, we need to make sure that the body gets plenty of liquids to prevent dehydration.

Cantaloupes should be in season this week. I will give you some different recipes using fresh fruits instead of the powdered type mixes.



1 cup (one inch) cubes of cantaloupe

1/2 cup fat-free vanilla Greek yogurt

1/4 teaspoon of lemon juice

1 teaspoon Splenda


Pulse ingredients in blender until smooth

Calories: 134; Total fat-0; Sodium: 71 mg;

Carbs: 22 g; Fiber: 1 g; Pro: 12g

One of my favorites is:



1 cup fat free milk

1/3 cup fat-free dry milk powder    

2 Tbsp frozen orange juice concentrate


Process milk, powder, orange juice concentrate and one cup crushed ice in blender until smooth.

This is as close to an orange Julius as I can get it.

I grew up close to Dublin, Texas. This little town was once the home of Dr. Pepper. The original plant is still there.

One can tour the old plant and sample many ways to use Dr. Pepper. They have even used it in a chocolate cake.

Of course, as kids we always had a Dr. Pepper to drink as a treat. The rest of the treat was to put a peanuts in the drink as well. (Remember I was raised on a peanut farm).

One day I just could not keep myself from doing my younger brother in. Instead of fixing him a Dr. Pepper with peanuts, I put pinto beans in his.

To this day he still doesn't believe that he actually ate the beans. Must have been the soil they were raised in next to the peanuts that fooled him.

Pineapple-Blueberry Smoothie


1 (6 oz) carton reduced fat vanilla yogurt

1 cup fresh blueberries

1/2 cup canned crushed pineapple with juice


Place yogurt, blueberries, pineapple with juice and one cup crushed pineapple with juice and 1 cup crushed ice in blender or food processor. Process just until ice is blended.

You can  make many smoothies with lots of different types of fresh or canned fruits. The yogurt simply adds protein to the drinks.

Remember to also drink plenty of water during the upcoming hot days. I have heard that cold water starts up your metabolism better than room temperature water.

Tell next time.

Arritta Morris holds a degree in bachelor’s degree in nutrition and a master’s degree in counseling from EKU. She is certified as a Food Service Specialist by the School and Nutrition Association.