Smoothies for Good Health (6 page)

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Makes 2 (12-ounce) servings

Ingredients

2 cups fresh or frozen blueberries, plus additional for garnish

1-1/2 cups diced pineapple

1 cup pineapple juice

1 to 3 ice cubes

Pineapple chunks (optional)

Directions

Combine the blueberries, pineapple and pineapple juice in a blender and blend until smooth.

Add 3 ice cubes if using fresh fruits or 1 to 2 ice cubes if using frozen fruit and blend until smooth.

Pour into two glasses and garnish with additional blueberries and pineapple chunks, if desired.

Serve immediately.

Nutrition Information

Calories: 210

Total fat: 0.5g

Saturated fat: 0g

Protein: 2g

Carbohydrate: 53g

Cholesterol: 0mg

Fiber: 5g

Sodium: 10mg

Berry and Apricot Frappé

Makes 2 servings

Ingredients

2 cups orange juice

1 cup ice

1/2 cup frozen strawberries or raspberries

1/2 cup canned apricot in juice, drained, or fresh apricots

1/2 cup fat-free plain or flavored yogurt

2 tablespoons wheat germ

3 tablespoons EQUAL SPOONFUL*

* May substitute 4-1/2 packets EQUAL sweetener.

Directions

Place all the ingredients in a blend Kts spaer or food processor and blend until smooth and all the ice is crushed.

Nutrition Information

Calories: 200

Total fat: 1g

Saturated fat: 0g

Protein: 7g

Carbohydrate: 43g

Cholesterol: 1mg

Fiber: 0g

Sodium: 47mg

Anti-Stress Smoothie

Makes 4 servings

Ingredients

2 cups frozen blueberries

1 cup reduced-fat (2%) milk

1 cup vanilla low-fat frozen yogurt

1 medium banana

1 tablespoon honey

4 to 6 ice cubes

Whipped cream and lavender sprigs (optional)

Directions

Combine the blueberries, milk, frozen yogurt, banana, honey and ice in a blender and blend for about 30 seconds to 1 minute or until the mixture is frothy and the ice is finely ground.

Pour into for glasses and garnish with whipped cream and lavender, if desired.

Serve immediately.

Note

Use unsprayed sprigs of lavender from the supermarket or floral shop. Remove the flowering buds and sprinkle about 1/2 teaspoon over each serving.

Nutrition Information

Calories: 153

Total fat: 2g

Saturated fat: 1g

Protein: 6g

Carbohydrate: 29g

Cholesterol: 7mg

Fiber: 3g

="center">Sodium: 71mg

Morning Glory Cream Fizz

Makes 3 (6-ounce) servings

Ingredients

1 cup cubed and peeled papaya or mango

1 banana, cut into chunks

1 container (6-ounces) vanilla low-fat yogurt

3 tablespoons fat-free half-and-half or milk

1 tablespoon honey

1/2 cup club soda or sparkling water, chilled

Ground nutmeg and papaya slices (optional)

Directions

Combine the papaya cubes, banana, yogurt, half-and-half and honey in a blender and blend until the fruit is puréed and the mixture is nearly smooth.

Gently stir the club soda into the mixture.

Pour into three glasses, sprinkle with nutmeg, garnish with papaya, if desired, and serve immediately.

Nutrition Information

Calories: 140

Total fat: 1g

Saturated fat: 0.5g

Protein: 4g

Carbohydrate: 29g

Cholesterol: 5mg

Fiber: 2g

Sodium: 65mg

Blackberry-Peach-Banana Smoothie

Makes 2 servings (3/4-cup per serving)

Ingredients

1/2 ripe medium banana

1/2 cup frozen sliced peaches, about 7 slices

1 container (6-ounces) plain fat-free yogurt

1/2 cup sugar free blackberry or sugar free blueberry preserves

1/4 cup crushed ice

Directions

u>Direc="+0">Place all the ingredients in a blender container, cover, and blend 1 to 2 minutes until smooth.

Serve immediately.

Tip #1

There is no need to thaw the frozen peaches. The icy texture helps give this smoothie a "creamy" thick consistency.

Tip #2

Grab a few walnuts or almonds to eat along with your smoothie for a quick and healthy on-the-go breakfast.

Nutrition Information

Calories: 126

Total fat: 0.5g

Saturated fat: 0.5g

Protein: 5g

Carbohydrate: 3
6g

Cholesterol: 2mg

Fiber: 1g

Sodium: 66mg

Blueberry Pomegranate Fruit Smoothie

Makes 4 servings

Ingredients

1 cup boiling water

4 blueberry & pomegranate flavor tea bags

2 tablespoons sugar

1 cup frozen strawberries

2 cups frozen non-fat vanilla yogurt

Directions

Pour the boiling water over the tea bags, cover and brew for 5 minutes. Remove the tea bags and squeeze. Stir in the sugar until dissolved and chill.

In a blender, process the tea mixture with the remaining ingredients until smooth and serve immediately.

Nutrition Information

Calories: 140

Total fat: 1.5g

Saturated fat: 1g

Protein: 5g

Carbohydrate: 2
9g

Cholest K="+te erol: 5mg

Fiber: 1g

Sodium: 60mg

Soy Mango Smoothie

Makes 2 (3/4-cup) servings

Ingredients

1 cup frozen mango chunks

1 container (6-ounces) vanilla low-fat soy yogurt

1/2 cup orange juice

2 tablespoons honey

1/8 to 1/4 teaspoon grated fresh ginger

Directions

Combine the mango, yogurt, orange juice, honey and ginger in a blender and blend for 30 to 45 minutes or until smooth, using the on/off pulsing action to break up the fruit.

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 230

Total fat: 1.5g

Saturated fat: 0g

Protein: 4g

Carbohy
drate: 53g

Cholesterol: 0mg

Fiber: 3g

Sodium: 15mg

Vegetable Smoothies

THE RECIPES

Peaches and Green

Pear-Avocado Smoothie

Creamy Strawberry-Banana-Avocado Shake

Superfoods Smoothie

Tropical Green Shake

Taste of Winter Smoothie

Blue Kale Smoothie

Beet & Berry Blast

Go Green Smoothie

Salad Bar Smoothie

Green Islander Smoothie

Spa Smoothie

Refresh Smoothie

Pumpkin Spice Smoothie

Peaches and Green

Makes 1 (12-ounce) serving

Ingredients

1 cup packed torn spinach

1 cup frozen peaches

3/4 cup sweetened vanilla almond milk

2 teaspoons honey

Ice

Directions

Combine all the ingredients in a blender and blend until smooth.

Pour into serving glass.

Nutrition Information

Calories: 170

Total fat: 2g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 39g

Cholesterol: 0mg

Fiber: 3g

Sodium: 135mg

Pear-Avocado Smoothie

Makes 2 (8 to 10-ounce) servings

Ingredients

1 pear

1 cup no-sugar-added apple juice

1/2 avocado, peel and pit removed

1/2 cup fresh mint leaves

2 tablespoons lime juice

Ice

Directions

Cut the pear in half, remove the seeds and core from the center. Peel the pear halves with a vegetable peeler, cut into small pieces and place in a blender.

Add the apple juice, avocado, mint, lime juices and ice to the blender and blend until smooth.

Pour into serving glasses. Sass>

Nutrition Information

Calories: 180

Total fat: 4.5g

Saturated fat: 0.5g

Protein: 1g

Carbohydrate: 36g

Cholesterol: 0mg

Fiber: 6g

Sodium: 10mg

Creamy Strawberry-Banana-Avocado Shake

Makes 2 (7 to 8-ounce) servings

Ingredients

1/2 banana

1/2 cup sliced strawberries, hulls removed

1/2 cup low-sugar orange juice drink

1/4 avocado, peel and pit removed

Ice

Directions