Smoothies for Good Health (7 page)

Peel the banana, cut into slices and place in a blender.

Add the remaining ingredients to the blender and blend until smooth.

Pour into serving glasses.

Nutrition Information

Calories: 90

Total fat: 2.5g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 18g

Cholesterol: 0mg

Fiber: 3g

Sodium: 0mg

Superfoods Smoothie

Makes 1 (12-ounce) serving

Ingredients

1 cup roughly chopped kale, hard stems removed

1 cup packed torn spinach

1 cup ice

1 banana

1/2 cup low-calorie apple juice cocktail

Directions

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

Pour into serving glasses.

Nutrition Information

Calories: 155

Total fat: 1g

Saturated fat: 0g

Protein: 4g

Carbohydrate: 37g

Cholesterol: 0mg

Fiber: 5g

Sodium: 59mg

Tropical Green Shake

Makes 2 (8-ounce) servings

Ingredients

1 cup roughly chopped kale, hard stems removed

1 cup frozen tropical fruit mix*

1/2 cup low-sugar orange juice drink

2 tablespoons honey or agave nectar

Ice

* Tropical mix typically contains pineapples, mango and strawberries along with other fruit.

Directions

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

Pour into serving glasses.

Nutrition Information

Calories: 130

Total fat: 0g

Saturated fat: 0g

Protein: 2g

Carbohydrate: 32g

Cholesterol: 0mg

Fiber: 1g

Sodium: 20mg

Taste of Winter Smoothie

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Makes 2 (7-ounce) servings

Ingredients

1/2 cup canned yams in light syrup, drained

1/2 cup apple cider

1 teaspoon sugar-free maple syrup

1/4 teaspoon ground cinnamon

Ice

2 cinnamon sticks (optional)

Directions

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

Pour into two glasses and garnish with the cinnamon sticks.

Nutrition Information

Calories: 90

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 20g

Cholesterol: 0mg

Fiber: 2g

Sodium: 25mg

Blue Kale Smoothie

Makes 1 (12-ounce) serving

Ingredients

1 banana

1 cup roughly chopped kale, hard stems removed

1/2 cup blueberries

1/4 cup vanilla low-fat yogurt

Ice

Directions

Peel the banana, cut into slices and place in a blender.

Add the remaining ingredients to the blender and blend until smooth.

Pour into serving glass.

Nutrition Information

Calories: 230

&nbse="+0">Total fat: 2g

Saturated fat: 0.5g

Protein: 7g

Carbohydrate: 53g

Cholesterol: 5mg

Fiber: 6g

Sodium: 70mg

Beet & Berry Blast

Makes 2 (8-ounce) servings

Ingredients

1/2 cup canned sliced beets, drained

1/2 cup frozen mixed berries

1/2 cup no-sugar-added orange juice

1 tablespoon lemon juice

1 tablespoon honey

Ice

Directions

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

Pour into two glasses.

Nutrition Information

Calories: 90

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 23g

Cholesterol: 0mg

Fiber: 2g

Sodium: 85mg

Go Green Smoothie

Makes 2 (10-ounce) servings

Ingredients

2 cups packed torn spinach

1 cup sweetened vanilla almond milk

1/2 cup vanilla low-fat yogurt

1/2 avocado, peel and pit removed

2 teaspoons lemon juice

2 teaspoons honey

Ice

Directions

Combine all the ingredients in a blender and blend until smooth. Stil0"> font>

Pour into two glasses.

Nutrition Information

Calories: 170

Total fat: 7g

Saturated fat: 1g

Pr
otein: 5g

Carbohydrate: 26g

Cholesterol: 5mg

Fiber: 3g

Sodium: 140mg

Salad Bar Smoothie

Makes 1 (10-ounce) serving

Ingredients

1/2 banana

1/2 cup fresh raspberries

1/2 cup fresh sliced strawberries

1/2 cup fresh blueberries

1/2 cup packed torn spinach

Ice

Directions

Peel the banana, cut into slices and place in a blender.

Add the remaining ingredients in the blender and blend until smooth.

Pour into serving glass.

Note

Fresh or frozen berries can be used to make this recipe. Less ice is needed when using frozen fruit.

Nutrition Information

Calories: 160

Total fat: 1g

Saturated fat: 0g

P
rotein: 3g

Carbohydrate: 38g

Cholesterol: 0mg

Fiber: 9g

Sodium: 15mg

Green Islander Smoothie

Makes 1 (8 to 10-ounce) serving

Ingredients

1/2 banana

3/4 cup fresh pineapple chunks, plus additional for garnish

1/2 cup packed torn spinach

1/2 cup roughly chopped kale, hard stems removed

Ice

Directions

Peel the banana, cut into slices and place in the blender.

Add the remaining ingredients to the blender and blend until smooth.

Pour into a serving glass and garnish with fresh pineapple.

Nutrition Information

Calories: 130

Total fat: 0.5g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 34g

Cholesterol: 0mg

Fiber: 4g

Sodium: 30mg

Spa Smoothie

Makes 2 (7-ounce) servings

Ingredients

1/2 cucumber

1/2 cup sliced cantaloupe

1/2 cup fresh sliced strawberries

1/4 cup plain non-fat Greek yogurt

1 tablespoon sugar

1 teaspoon grated lemon peel

Ice

Directions

Peel the cucumber and cut in half. Seed the cucumber, cut into half-moon-shaped slices and place in a blender.

Add the cantaloupe, strawberries, yogurt, sugar, lemon peel, and ice to the blender and blend until smooth.

Pour into serving glasses.

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Nutrition Information

Calories: 80

Total fat: 0g

Saturated fat: 0g

Protein: 4g

Carbohydrate: 16g

Cholesterol: 0mg

Fiber: 2g

Sodium: 20mg

Refresh Smoothie

Makes 1 (8 to 10-ounce) serving

Ingredients

1/2 cucumber

1/2 cup frozen mixed berries

2 teaspoons sugar

Juice and grated peel of 1/2 lime

Ice

Directions

Peel the cucumber and cut in half. Seed the cucumber, cut into half-moon-shaped slices and place in a blender.

Add the remaining ingredients to the blender and blend until smooth.

For smoother consistency, add water as needed, 1/2 cup at a time.

Pour into a serving glass.

Nutrition Information

Calories: 90

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 23g

Cholesterol: 0mg

Fiber: 4g

Sodium: 0mg

Pumpkin Spice Smoothie

Makes 4 servings

Ingredients

2-1/2 cup vanilla fat-free no-sugar-added frozen yogurt

"+0">1 cup solid-pack pumpkin

1 cup cubed or crushed ice

2 tablespoons packed brown sugar

1 tablespoon honey

1 teaspoon pumpkin pie spice

1/2 teaspoon ground nutmeg

Directions

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

Pour into glasses and serve immediately.

Nutrition Information

Calories: 190

Total fat: 6g

Saturated fat: 4g

Protein: 5g

Carbohydrate: 32g

Cholesterol: 25mg

Fiber: 3g