Smoothies for Good Health (5 page)

Cholesterol: 0mg

Fiber: 2g

Sodium: 5mg

Protein Energy Shake

Makes 4 servings

Ingredients

1-1/2 cups vanilla low-fat soy yogurt

1 cup plain low-fat soy milk

1/4 cup raw walnut halves

4 ice cubes

2-1/2 tablespoons honey

1/4 teaspoon ground cinnamon

Directions

Combine the ingredients in a blender and ble Cendlign=nd for about 30 seconds to 1 minute or until the mixture is frothy and the ice is finely ground.

Pour into four glasses and serve immediately.

Nutrition Information

Calories: 200

Total fat: 7g

Saturated fat: 0.5g

Protein: 6g

Carbohydrate: 28g

Cholesterol: 0mg

Fiber: 1g

Sodium: 40mg

Superfruit Smoothies

THE RECIPES

Mango Smoothie

Papaya-Pineapple Smoothie

Pineapple Crush

Powerful Pomegranate Smoothie

Blueberry and Banana Frozen Yogurt Smoothie

Tropical Blast

Mangorange Madness

Berry Blue Smoothie

Blueberry Pineapple Smoothie

Berry and Apricot Frappé

Anti-Stress Smoothie

Morning Glory Fizz

Blackberry-Peach-Banana Smoothie

Blueberry Pomegranate Fruit Smoothie

Soy Mango Smoothie

Mango Smoothie

Makes 4 (5-ounce) servings

Ingredients

2 cups frozen mango cubes*

2 containers (6-ounces, each) vanilla low-fat yogurt

3/4 cup orange juice

Juice of 1/2 lime

1 teaspoon vanilla (optional)

1/8 teaspoon salt

* You can find frozen mango cubes in the supermarket near the other frozen fruit.

&nbs Fendligo cubes p;

Directions

Place all the ingredients in a blender or food processor and blend on medium speed until smooth.

Serve immediately in dessert, wine or champagne glasses.

Note

Mangoes are an excellent source of vitamin A and are a very good source of vitamin C. They also provide potassium and fiber, and they're sodium0-free. If you can't find frozen mango cubes, you can make your own. Cut the mango into 1-inch chunks, place them on a cookie sheet and freeze for about 3 hours.

Nutrition Information

Calories: 93

Total fat: 0.5g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 21g

Cholesterol: 1mg

Fiber: 1g

Sodium: 39mg

Papaya-Pineapple Smoothie

Makes 2 (1-cup) servings

Ingredients

1/2 of a 20-ounce can pineapple chunks in juice, undrained

2 cups fresh papaya chunks

1 tablespoon lime juice

1 to 2 tablespoons powdered sugar*

Lime wedges (optional)

Papaya cubes (optional)

* Increase the powdered sugar to 2 tablespoons, depending on the sweetness of the papaya.

Directions

Drain the pineapple, reserving 1/2 a cup of juice. Set the juice aside. Place the pineapple chunks in the freezer for 30 minutes or until frozen.

Place the papaya and frozen pineapple chunks in a blender then add the reserved pineapple juice, lime juice and powdered sugar and blend until smooth.

Pour into two serving glasses and garnish with lime wedges and papaya cubes, if desired.

Nutrition Information

Calories: 160

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 40g

Cholesterol:
0mg

Fiber: 4g

Sodium: 25mg

Pineapple Crush

Makes 2 servings

Ingredients

2 ice cubes

1-1/2 cups frozen pineapple chunks

1/2 cup sweetened vanilla almond milk

1/2 cup plain non-fat yogurt

1/2 cup fat-free (skim) milk

2 teaspoons sugar

1 teaspoon vanilla

Fresh pineapple (optional)

Directions

Crush the ice in a blender.

Add the remaining ingredients except the fresh pineapple and blend until smooth.

Pour into two glasses and garnish with the fresh pineapple, if desired.

Nutrition Information

Calories: 260

Total fat: 1g

Saturated fat: 0g

Protein: 7g

Carbohydrate: 57g

Cholesterol: 0
mg

Fiber: 2g

Sodium: 115mg

Powerful Pomegranate Smoothie

Makes 5 servings

Ingredients

1-1/2 cups diet blueberry Kietb>

1-1/2 cups strawberry sorbet

1-1/2 cups sliced fresh strawberries

1-1/2 cups ice

2 container (about 4 ounces, each) fresh blueberries

Directions

Combine the ingredients in a blender and blend until smooth, stopping once to scrape down the side.

Pour into five glasses and serve immediately.

Nutrition Information

Calories: 120

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 30g

Chole
sterol: 0mg

Fiber: 3g

Sodium: 15mg

Blueberry and Banana Frozen Yogurt Smoothie

Makes 2 (12-ounce) servings

Ingredients

1-1/2 cups fresh or frozen blueberries

1 cup fat-free (skim) milk

1 banana, peeled and sliced

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

Directions

Combine the blueberries and milk in a blender and blend until smooth.

Add the banana and blend until smooth.

Add the frozen yogurt and blend until smooth.

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 260

Total fat: 5g

Saturated fat: 3g

Protein: 9g KProd

Carbohydrate: 49g

Cholesterol: 20mg

Fiber: 4g

Sodium: 115mg

Tropical Blast

Makes 4 servings

Ingredients

1 can (20-ounce) pineapple chunks, undrained

1 ripe, medium banana, quartered

3/4 cup chopped fresh or frozen mango

1 cup vanilla low-fat yogurt

1 cup ice cubes

Directions

Combine all the ingredients in a blender or food processor container, cover, and blend until smooth then serve.

Variation

Omit the yogurt and ice cubes then prepare as directed above adding 1 cup low-fat milk or orange juice and 1 tablespoon honey.

Nutrition Information

Calories: 190

Total fat: 0g

Saturated fat: 1g

Protein: 4g

Carbohydrate: 44g

Cholesterol: 4mg

Fiber: 0g

Sodium: 48mg

Mangorange Madness

Makes 2 servings

Ingredients

1 cup frozen sliced peaches

1 cup frozen mango chunks

1/2 cup orange juice

1/2 cup plain non-fat yogurt

Orange slices (optional)

Directions

Place all the ingredients except the orange slices in a blender and blend until smoot Kd u>

Add the additional orange juice by the tablespoon to thin or sweeten, as desired.

Pour into two glasses and garnish with orange slices, if desired.

Nutrition Information

Calories: 150

Total fat: 0g

Saturated fat: 0g

Protein: 5g

Carbohydrate: 35g

Cholesterol: 0mg

Fiber: 3g

Sodium: 50mg

Berry Blue Smoothie

Makes 4 servings (about 5-cups)

Ingredients

2 cups fresh or slightly thawed frozen blueberries

1 container (8-ounces) low-fat vanilla yogurt

1 cup fat-free (skim) milk

1 can (6-ounce) unsweetened pineapple juice

3 tablespoons honey

1-1/2 cups ice cubes (about 16 cubes)

Directions

Place all the ingredients except the ice cubes in a blender and blend until smooth.

Add the ice cubes, a few at a time, a blend until finely crushed.

Serve immediately.

Nutrition Information

Calories: 180

Total fat: 1.5g

Saturated fat: 0.5g

Protein: 6g

Carbohydrate: 39g

Cholesterol: 5mg

Fiber: 2g

Sodium: 70mg

Blueberry Pineapple Smoothie