These delicious drinks have become such a staple of the American diet that it seems like they’ve been with us forever. Smoothies are popular not only because they taste good, but also because they’re good for you.

Packed with nutritious fruit and healthful ingredients like low-fat yogurt, peanut butter, silken tofu, fresh fruit and fruit juice, these health drinks are making the leap from breakfast to lunch and dinner.

Smoothie flavors can be as varied as your imagination, so you can make one every day and not repeat the same ingredients. Even better, they’re fast, easy to take along if you’re in a hurry, and just as filling as a sit-down meal.

The key tool for making smoothies is a blender. Everything that goes into it is up to you, although there are a few basics: You’ll want a liquid (fruit juice, milk, soymilk or water); frozen fruit; a solid (yogurt, peanut butter, fresh fruits, silken tofu); and spices or chopped herbs for a boost of flavor (cinnamon, mint leaves, etc.). Then follow these simple steps:

• Keep your smoothie healthy by using low-fat or fat-free yogurts, soymilk and milk products.
• Use fresh, ripe, seasonal fruit or frozen fruit that has been in the freezer no more than two weeks (the flavor will fade the longer the fruit is frozen).
• If extra sweetness is needed, use a small amount of honey, maple syrup, sugar or artificial sweetener.
• Add the liquid to the blender first so that the other ingredients don’t end up in a giant clump at the bottom.
• Add the rest of the ingredients and blend on HIGH.
• To thicken your smoothie, experiment with flavored ice cubes. Pour juice, tea or nectar into an ice cube tray and freeze. Crush the cubes in the blender.
• To add protein to your smoothie, toss in a scoop of vanilla or strawberry protein powder.
• Test the consistency of your smoothie, adding more liquid as needed. Once it reaches the consistency you like, pour it into a tall glass and drink up!

Need ideas for smoothie flavors? Try some of these great combinations:

• Chocolate soy milk, frozen bananas, peanut butter and cinnamon
• Pineapple juice, frozen peaches, yogurt and fresh mint
• Mango, papaya, milk, peach yogurt, mango ice cubes
• Oranges, bananas, kiwis, silken tofu, freshly grated ginger
• Apples, apple juice, apricots, bananas, yogurt, honey
• Blueberries, pineapple-orange juice, vanilla yogurt, honey
• Silken tofu, carrot juice, grated carrots, frozen vanilla yogurt, frozen orange juice concentrate, lemon juice, grated ginger, salt
• Strawberries, watermelon, orange juice, lime juice, grapefruit juice
• Orange juice, pineapple juice, pineapple slices, strawberries, raspberries, blackberries, blueberries, berry yogurt
• Cranberry-blackberry juice, banana, lime or lemon yogurt, raspberries

Have fun coming up with your own smoothie creations!