Smoothies for Good Health (11 page)

Makes 8 (1/2-cup) servings

Ingredients

3 cups vanilla non-fat frozen yogurt

1 cup low-fat (1%) milk

1/2 cup thawed frozen grape juice concentrate (undiluted)

1-1/2 teaspoons lemon juice

Directions

Combine the ingredients in a blender and blend until smooth.

Pour into eight glasses and serve immediately.

Nutrition Information

Calories: 123

Total fat: 0.5g

Saturated fat: 0.5g

Protein: 3g

Carbohydrate: 26g

Cholesterol: 2mg

Fiber: 0.5g

Sodium: 58mg

Dessert Smoothies

THE RECIPES

Berry Spice Pops

Lemon Strawberry Pops

Little Lemon Basil Pops

Avocado Lime Pops

Jungle Pops

Kiwi Strawberry fod

Banana & Chocolate Chip Pops

Dreamy Orange Creamy Pops

Citrus Mango Pops

Raspberry Layered Pops

Purpilicious Pops

Berry Spice Pops

Makes 4 pops

Ingredients

1 cup frozen mixed berries

1/2 cup sugar

1 teaspoon grated lemon peel

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup vanilla fat-free no-sugar-added frozen yogurt

Pop molds with lids

Directions

Combine the berries, sugar, lemon peels, cinnamon and nutmeg in a small saucepan then bring to a boil over medium heat.

Mash the hot berries with a fork then cook and stir for 2 minutes. Let cool to room temperature.

Strain the berries into a medium bowl using a fine-mesh sieve and discard the seeds.

Combine the berries and frozen yogurt in a blender or food processor and blend until smooth.

Pour the mixture into molds, cover with lids, then freeze for 8 hours or until firm.

To remove the pops from the molds, place the bottoms of the pops under warm running water until loosened, then press firmly on the bottoms to release. (Do not twist or pull the lids).

Tip

You can use either fresh or frozen mixed berries in this recipe. The flavors work with any combination of berries.

Note

If using paper or plastic cups or molds without lids, cover each cup with a small piece of foil. Freeze the mixture for 2 hours before inserting the pop sticks through the center of the foil.

Nutrition Information

k/fo"cen Calories: 160

Total fat: 2.5g

Saturated fat: 1.5g

Protein: 2g

Carbohydrate: 36g

Cholesterol: 10mg

Fiber: 1g

Sodium: 30mg

Lemon Strawberry Pops

Makes 4 pops

Ingredients

1 cup frozen strawberries

1 cup fat-free (skim) milk

1/2 cup plain non-fat yogurt

1 tablespoon sugar

1 tablespoon lemon juice

4 (5-ounces) paper or plastic cups or pop molds

4 pop sticks

Directions

Combine the strawberries, milk, yogurt, sugar and lemon juice in a blender or food processor and blend until smooth.

Pour the mixture into cups, cover the top of each cup with a small piece of foil, and freeze for 2 hours.

Insert the sticks through the center of the foil and freeze for 6 hours or until firm.

To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.

Nutrition Information

Calories: 60

Total fat: 0g

Saturated fat: 0g

Protein: 4g

Carbohydrate: 12g

Cholesterol: 0mg

Fiber: 1g

Sodium: 55mg

Little Lemon Basil Pops

Makes 16 pops

Ingredients

1-1/4 cups plain non-fat Greek yogurt

1/4 cup milk

Juice and grated peel of 1 lemon

2 tablespoons sugar

2 tablespoons chopped fresh basil

Ice cube trays

Pop sticks

Directions

Combine the yogurt, milk, lemon juice and peel, sugar and basil in a blender or food processor and blend until smooth.

Pour the mixture into the ice cube trays and freeze for 2 hours.

Insert sticks and freeze for 4 to 6 hours or until firm.

To remove the pops from the trays, place the bottoms of the ice cube trays under warm running water until loosened and press firmly on the bottoms to release. (Do not twist or pull the sticks.)

Nutrition Information

Calories: 20

Total fat: 0g

Saturated fat: 0g

Protein: 2g

Carbohydrate: 3g

Cholesterol: 0mg

Fiber: 0g

Sodium: 10mg

Avocado Lime Pops

Makes 6 pops

Ingredients

1 avocado, peeled and pitted

1/2 cup sugar

Juice and grated peel of 2 limes

1 cup fat-free (skim) milk

1/4 teaspoon vanilla

6 (5-ounce) plastic cups or paper cups or pop molds

6 pop sticks

Directions

Combine the avocado, sugar, lime juice and peel, milk and vanilla in a blender or food processor and blend until smooth.

Pour the mixture into cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.

Insert the sticks through the center of the foil and freeze for 4 hours or until firm.

To serve, remove the foil and gently twist the frozen pops out of the plastic cups or peel away the paper cups.

Tip

Make these plain pops more appealing by using plastic cups, which give the pops a ridged texture.

Nutrition Information

Calories: 140

Total fat: 5g

Saturated fat: 0.5g

Protein: 2g

Carbohydrate: 24g

Cholesterol: 0mg

Fiber: 3g

Sodium: 20mg

Jungle Pops

Makes 4 pops

Ingredients

1 cup frozen strawberries

1 banana, broken into pieces

3/4 cup water

1/2 cup unsweetened plain almond milk

4 (5-ounce) paper or plastic cups

4 pop sticks

Directions

Combine the strawberries, banana, water and almond milk in a blender or food processor and blend until smooth.

Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.

Insert the sticks through the center of the foil and freeze for 6 hours or until firm.

To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.

Nutrition Information

Calories: 45

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 11g

Cholesterol: 0mg

Fiber: 2g

Sodium: 20mg

Kiwi Strawberry Pops

Makes 4 pops

Ingredients

2 kiwi, peeled and sliced

1 container (6-ounces) strawberry-flavor low-fat yogurt

3/4 cup fat-free (skim) milk

1/2 cup frozen strawberries

4 (5-ounce) paper or plastic cups

4 pop sticks

Directions

Combine the kiwi, yogurt, milk and strawberries in a blender or food processor and blend until smooth.

Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 2 hours.

Insert the sticks through the center of the foil and freeze for 6 hours or until firm.

To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.

Nutrition Information

Calories: 90

Total fat: 0.5g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 17g

Cholesterol: 5mg

Fiber: 1g

Sodium: 40mg

Banana & Chocolate Chip Pops

Makes 4 pops

Ingredients

1 small ripe bana kallt>na 1 container (8-ounces) banana-flavor non-fat yogurt

1/8 teaspoon ground nutmeg

2 tablespoons mini chocolate chips

4 (3-ounce) paper cups

4 pop sticks

Directions

Slice the banana and place in a blender with the yogurt and nutmeg, them blend until smooth.

Transfer to a small bowl and stir in the chocolate chips.

Spoon the mixture into the cups and insert the sticks in the center of each pop.

To serve, peel away the paper cups.

Tip

To prevent the popsicles from tipping over, simply stand the cups in a muffin pan after filling.

Nutrition Information

Calories: 103

Total fat: 2g

Saturated fat: 0.5g

Protein: 3g

Carbohydrate: 20g

Cholesterol: 1mg

Fiber: 0.5g

Sodium: 37mg

Dreamy Orange Creamy Pops