GIVE YOUR TEAMA WHIRL!

CELEBRATE YOUR TEAM WITH A SMOOTHIE SOCIALEasy, fun and refreshing, Smoothie Socials are a healthy way to celebrate your team on a special occasion – or no occasion at all! Just gather all the fresh goodness of juicy fruits and vibrant greens, top off with a nutrition boost, and give the blender a whirl. Then raise a glass to the team and enjoy!

Here are some tools to help you plan your event:

• Healthy smoothie tips

• Smoothie Smackdown calorie/sugar comparison chart

• Ingredient sign-up sheet

• Smoothie recipes

• Email template

• Customizable flyer

©2016 Kaiser Foundation Health Plan, Inc.

SMOOTHIESOCIAL

©2016 Kaiser Foundation Health Plan, Inc.

HEALTHY SMOOTHIE TIPSGetting started is easy as 1…2…3Planning a Smoothie Social is easy. Schedule for mid-afternoon so the smoothies don’t take the place of a regular meal. All you need are a couple blenders and a variety of healthy ingredients. Start with an unsweetened and low- or non-fat liquid base, then add fresh or frozen fruit. You can also give your smoothies a boost with some bonus nutrition like healthy fats, proteins, and greens.

Ask team members to sign up to bring one or two items from the ingredient guide below. Or invite them to make their own favorite recipe. Feel free to add in a dash of creativity (any fruit or flavor booster you choose).

Ingredient watch listYou may think all smoothies are healthy, but don’t be fooled. There can be a lot of calories and sugar hiding in the blender. In fact, some smoothies have more than 500 calories and over 100 grams of sugar! Here are some ways to keep your smoothie ingredient list in check.

1. Serve in moderation: 8-12 ounce cups (8 ounces = 1 cup)

2. Avoid fruit juices or sweetened beverages: Use low- or non-fat plain milk, unsweetened milk alternatives, or a vegetable juice as a base.

3. Omit sweetened yogurts: Use low- or non-fat plain yogurt.

4. Consider diabetic or pre-diabetic conditions: To be on the safe side, make sure your smoothies have no more than 15-30 grams of total carbohydrates per serving and are made with high-fiber foods, like whole fruits. Adding protein and healthy fats can also help balance blood sugar.

Still feel like you need a little more sweetener? Just add a teaspoon of maple syrup or honey, or a few drops of calorie-free stevia.

INGREDIENT GUIDEStep 1: Liquid Base- Low- or non-fat milk

- Unsweetened almond milk, low-fat coconut milk, hemp milk, soy milk or rice milk

- Water

- Coconut water

- Crushed ice

- Low- or non-fat plain yogurt

Step 3: Boosters- Green (kale or spinach)

- Protein (plain Greek yogurt, silken tofu, nuts or nut butter

- Healthy fats (ground flax or chia seeds, avocado)

- Flavor boosts (cinnamon, vanilla extract, unsweetened cocoa powder, fresh ginger, lemon, lime, mint)

Step 2: Whole Fruit (fresh or unsweetened frozen)

- Apples

- Bananas

- Blueberries

- Cherries

- Mangoes

- Peaches

- Pineapple

- Strawberries

TIPS TO KEEP YOUR SMOOTHIE HEALTHIERAvoid fruit juices or sweetened beverages: Use low- or non-fat plain milk, unsweetened milk alternatives, or a vegetable juice as a base.

Omit sweetened yogurts: Use low- or non-fat plain yogurt.

Consider diabetic or pre-diabetic conditions: To be on the safe side, make sure your smoothies have no more than 15-30 grams of total carbohydrates per serving and are made with high-fiber foods, like whole fruits. Adding protein and healthy fats can also help balance blood sugar.

One teaspoon sugar = 4 grams (g)

©2016 Kaiser Foundation Health Plan, Inc.

SMOOTHIESJamba Juice® Banana Berry Smoothie

510 calories Large (32 oz)

26.5teaspoons sugar (106g)

McDonald’s® Banana Strawberry Smoothie

330 calories Large (22 oz)

17.5teaspoons sugar (70g)

Starbucks® Strawberry Banana Smoothie

340 calories Venti (24 oz)

14.5teaspoons sugar (58g)

Orange Julius® Mango Pineapple Smoothie

420 calories Large (26 oz)

23teaspoons sugar (92g)

Smoothies may seem like a healthy snack, but don't be fooled by their image. Even though they are made with fruit, there can be a lot of calories and sugar hiding in the blender — more than a large soda or blended coffee drink. See how your favorite brand measures up.

COMPARE TO SUGAR-SWEETENED BEVERAGESCoca Cola®

240 calories 20 oz

16.25teaspoons sugar (65g)

Starbucks® Vanilla Frappuccino®

530 calories Venti (24 oz)

22teaspoons sugar (88g)

INGREDIENT SIGN-UP SHEETDATE TIME LOCATION

NAME INGREDIENT

Check out the list of healthy smoothie ingredients below and sign up for 1 or 2. If you’d like to share your own favorite recipe with the team, please bring the ingredients you will need.

SMOOTHIESOCIAL

©2016 Kaiser Foundation Health Plan, Inc.

INGREDIENT GUIDEStep 1: Liquid Base- Low- or non-fat milk

- Unsweetened almond milk, low-fat coconut milk, hemp milk, soy milk or rice milk

- Water

- Coconut water

- Crushed ice

- Low- or non-fat plain yogurt

Step 3: Boosters- Green (kale or spinach)

- Protein (plain Greek yogurt, silken tofu, nuts or nut butter

- Healthy fats (ground flax or chia seeds, avocado)

- Flavor boosts (cinnamon, vanilla extract, unsweetened cocoa powder, fresh ginger, lemon, lime, mint)

Step 2: Whole Fruit (fresh or unsweetened frozen)

- Apples

- Bananas

- Blueberries

- Cherries

- Mangoes

- Peaches

- Pineapple

- Strawberries

INGREDIENT SIGN-UP SHEET continuedNAME INGREDIENT

©2016 Kaiser Foundation Health Plan, Inc.

SMOOTHIESOCIAL

RECIPE IDEASBursting with berries or packed with superfoods, here’s a variety of smoothie recipes designed to be as healthy as they are delicious. Enjoy!

1 cup ice1 large banana1 cup chopped dino (lacinato) kale1 cup unsweetened frozen pineapple

1 cup unsweetened coconut water½ cup low-fat plain yogurt

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):90 calories; 0.5g fat; 0.5g saturated fat; 0mg cholesterol; 45mg sodium; 20g carbohydrates; 9g sugar; 3g protein

TROPICAL GREEN SMOOTHIE

1 cup ice1 large frozen banana1 cup unsweetened almond milk or non-fat milk

½ cup low-fat plain Greek yogurt1 tablespoon peanut butter½ teaspoon cinnamon½ teaspoon vanilla extract

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):120 calories; 4.5g fat; 1g saturated fat; 5mg cholesterol; 95mg sodium; 14g carbohydrates; 7g sugar; 5g protein

PB & BANANA SMOOTHIE

1 cup frozen strawberries1 cup frozen raspberries1 cup silken tofu2 cups ice

2 cups unsweetened coconut milk beverage1 teaspon vanilla extract10 drops stevia extract (optional)

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):100 calories; 4.5g fat; 2.5g saturated fat; 0mg cholesterol; 20mg sodium; 9g carbohydrates; 3g sugar; 4g protein

BERRY BLAST SMOOTHIE (v)

1 cup cold/iced coffee2 cups ice1 cup unsweetened almond milk or non-fat milk

½ cup dry pitted dates½ teaspoon cinnamon½ teaspoon vanilla extract

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):90 calories; 1g fat; 0g saturated fat; 0mg cholesterol; 65mg sodium; 21g carbohydrates; 14g sugar; 1g protein

FROZEN COFFEE BREEZE

©2016 Kaiser Foundation Health Plan, Inc.

* Serving Size = 1 cup (8 oz.) (v) = Vegan

SMOOTHIESOCIAL

SMOOTHIESOCIAL

Looking for more inspiration? Watch this KP recipe video for a Mixed Berry and Beet Smoothie. Find even more smoothie recipes on Go KP and KP’s Food for Health blog.

©2016 Kaiser Foundation Health Plan, Inc.

RECIPE IDEAS continued

1 cup unsweetened frozen peaches1 cup frozen mango1 cup plain low-fat yogurt

1 teaspoon vanilla extract 1 cup unsweetened almond milk or non-fat milk

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):130 calories; 2.5g fat; 1g saturated fat; 5mg cholesterol; 115mg sodium; 22g carbohydrates; 19g sugar; 5g protein

PEACH MANGO SMOOTHIE

2 cups ice1½ cups unsweetened coconut milk beverage½ cup dried pitted dates

1 medium avocado1 teaspoon cinnamon2 tablespoons unsweetened cocoa powder

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):150 calories; 9g fat; 3.5g saturated fat; 0mg cholesterol; 5mg sodium; 21g carbohydrates; 11g sugar; 3g protein

CHOCO-AVO SMOOTHIE (v)

1 cup frozen blueberries1 cup frozen strawberries1 cup chopped dino (lacinato) kale1 cup unsweetened vanilla almond milk

1 cup low-fat plain Greek yogurt2 tablespoons ground flax or chia seeds8 drops stevia extract (optional)

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):100 calories; 3.5g fat; 1g saturated fat; 55mg cholesterol; 65mg sodium; 12g carbohydrates; 7g sugar; 6g protein

SUPERFOOD SMOOTHIE

2 cups honeydew chunks1 cup frozen strawberries1 cup frozen pineapple

1 cup ice ½ cup waterJuice of 2 limes

Blend together on high for 1 minute or until smooth.

Nutrition Facts (per 8 oz. serving):70 calories; 0g fat; 0g saturated fat; 0mg cholesterol; 20mg sodium; 18g carbohydrates; 10g sugar; 1g protein

STRAWBERRY PINEAPPLE GRANITA (v)

* Serving Size = 1 cup (8 oz.) (v) = Vegan

©2016 Kaiser Foundation Health Plan, Inc.

INVITATION:LET’S CELEBRATE OUR TEAM WITH A SMOOTHIE SOCIAL

Join us on at for a

Smoothie Social! We’ll provide the blenders and ice. You just need to bring one or two ingredients on the

sign-up sheet posted in the .

Or bring the ingredients for your own favorite smoothie and take part in our recipe challenge! We will be

voting on who whirls up the tastiest AND healthiest smoothie. To help improve your chances of winning, here

are some quick Healthy Tips (including ways to “go green” beyond kale and spinach).

It’s also a good idea to keep it light so our Smoothie Social doesn’t take the place of dinner.

Bonus points for BYO (bring your own) glass or mug.

Let’s celebrate our team!

SMOOTHIESOCIAL

LET’S CELEBRATE OUR TEAM WITH A SMOOTHIE SOCIAL! Time to gather all the fresh goodness of the season and get together for a fun and refreshing Smoothie Social!

Mark your calendar for [INSERT DATE and TIME]. Blenders and ice will be on hand. All you need to bring are one or two ingredients from the sign-up sheet we will post in advance of the event.

Or bring the ingredients for your own favorite smoothie and take part in our recipe challenge! We will be voting on who whirls up the tastiest AND healthiest smoothie. To help improve your chances of winning, here are some quick Healthy Tips (including ways to “go green” beyond kale and spinach).

Let’s celebrate our team!

If you have any dietary restrictions or food allergies, please contact [INSERT NAME] at [INSERT PHONE OR EMAIL].

©2016 Kaiser Foundation Health Plan, Inc.