Fruits and Veggies - Fresh Canned Frozen

Sweet as Sunshine Smoothie

From the Strive for Five at School! Resources
Adapted from the California Strawberry Commission at

Yield: 8
Portion: 1/2 cup (125 mL)
Cost per serving: $0.47

2 cups (500 mL) strawberries, frozen
3/4 cup (175 mL) pineapple chunks, unsweetened
3/4 cup (175 mL) sliced peaches, in natural juice
3/4 cup (175 mL) sliced pears, in natural juice
1 cup (250 mL) low-fat vanilla yogourt
Grape-Nuts® cereal or frozen blueberries (for garnish)

1 Allow the strawberries to thaw slightly.
2 Drain the canned fruit.
3 Combine all the fruit; blend in a blender or food processor in small batches.
4 Add the yogourt to the blended fruit.
5 Serve in cups; top with a sprinkle of Grape-Nuts® or a few frozen blueberries.

Tip: Smoothies are a great way to increase fruit and dairy intakes. Substitute with any frozen fruit you may have on hand; leftover frozen bananas can be substituted for the pineapple.  Smoothies made with frozen fruit may be a little thicker than those made with fresh fruit. If required, thin the mixture by adding some of the liquid drained from the fruit.  The flavour combinations of smoothies are endless; experiment a little and have fun.

Did You Know?

The strawberry is a tremendously popular fruit, particularly in Nova Scotia, where we consume more strawberries per capita than any other region of Canada. 


Choose plump, bright, red berries with fresh green caps.


When picking your own strawberries, remember that they do not ripen after picking, so avoid berries that have white or green parts. Leaving the green cap on will help them stay fresh longer.