Smoothies for Good Health (8 page)

Sodium: 80mg

Healthy Indulgence Smoothies

THE RECIPES

Raspberry Chocolate Smoothie

Blueberry Cherry "Cheesecake" Smoothie

Chocolate Banana Peanut Butter Smoothie

Carrot Cake Smoothie

Spice Maple Banana Oatmeal Smoothie

Root Beer Barrel Shake

Strawberry Sundae Smoothie

"Hot" Chocolate Smoothie

Dreamsicle Smoothie

Bananas Foster Freeze

Turtle Tornado

Kiwi Pineapple Cream

Cherry Chocolate Frosty

Lemon Melon Crème Smoothie

Raspberry Chocolate Smoothie

Makes 2 (12-ounce) servings

Ingredients

2 cups fresh or frozen raspberries

3/4 cup fat-free (skim) milk

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

2 tablespoons light chocolate syrup

1 to 3 ice cubes

Directions

Combine the raspberries, milk, yogurt and chocolate syrup in a blender and blend until smooth.

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

Pour into two glasses and serve immediately.

Tip

Turn the leftover smoothies into a popsicle for dessert! Simply pour the smoothie mixture into paper or plastic cups or popsicle molds and cover the top of each cup with foil. Freeze for at least 8 hours, inserting a popsicle stick after 2 hours. Add an extra tablespoon of chocolate syrup and 1/4 cup of mini chocolate chips to add the chocolaty flavor.

Nutrition Information

Calories: 220

Total fat: 2g

Saturated fat: 0.5g

Protein: 10g

Carbohydrate: 43g

Cholesterol: 5mg

Fiber: 8g

Sodium: 115mg

Blueberry Cherry “Cheesecake” Smoothie

Makes 2 (12-ounce) servings

Ingredients

2 cups fresh or frozen blueberries

1-1/4 cups fat-free (skim) milk

1/2 cup fresh or frozen cherries

1/4 cup (2 ounces) light cream cheese

1 to 3 ice cubes

Directions

Combine the blueberries, milk, cherries and cream cheese in a blender and blend until smooth.

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

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 240

Total fat: 7g

Saturated fat: 4.5g

Protein: 9g

Carbohydrate: 36g

Cholesterol: 25mg

Fiber: 4g

Sodium: 210mg

Chocolate Banana Peanut Butter Smoothie

Makes 4 (1-cup) servings

Ingredients

1-1/2 cups reduced-fat (2%) chocolate milk

2 tablespoons creamy peanut butter

1 ripe medium banana

2 cups vanilla non-fat yogurt

2 tablespoons sugar

1 tablespoon ground flaxseed

Directions

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

Pour into four glasses and serve immediately.

Nutrition Information

Calories: 290

Total fat: 6g

Saturated fat: 2g

Protein: 11g

Carbohydrate: 50g

Cholesterol: 10mg

Fiber: 2g

Sodium: 200mg

Carrot Cake Smoothie

Makes 4 servings

Ingredients

4 jars (4-ounces, each) baby food carrots

1 cup vanilla low-fat frozen yogurt

1/2 cup reduced-fat (2%) milk

1/2 cup sugar

1/2 teaspoon ground cinnamon

1/8 teaspoon ground ginger

Dash ground nutmeg

Dash salt

2 ice cubes

4 carrots (optional)

Directions

Combine the carrots, frozen yogurt, milk, sugar, cinnamon, ginger, nutmeg, salt and ice in a blender and blend for 30 seconds to 1 minute, or until smooth.

Pour into four glasses, garnish each with carrot, if desired, and serve immediately.

Nutrition Information

Calories: 260

Total fat: 8g

Saturated
fat: 3g

Protein: 6g

Carbohydrate: 42g

Cholesterol: 35mg

Fiber: 3g

Sodium: 105mg

Spiced Maple Banana Oatmeal Smoothie

Makes 2 servings

Ingredients

1/2 cup ice

1 frozen banana

1/4 cup fat-free (skim) milk

1/2 cup vanilla non-fat Greek yogurt

1/4 cup quick oat

1 tablespoon maple syrup, plus additional for garnish

1/8 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

Whipped cream and cinnamon stick (optional)

Directions

Crush the ice in a blender.

Add the banana and milk and blend until smooth.

Add the yogurt, oats, 1 tablespoon maple syrup, cinnamon and nutmeg and blend until smooth.

Pour int ["+0ter">o two glasses, garnish with whipped cream and cinnamon stick, if desired.

Drizzle with additional syrup and serve immediately.

Nutrition Information

Calories: 170

Total fat: 1g

Saturated fat: 0g

Protein: 9g

Carbohydrate: 33g

Cholesterol: 0mg

Fiber: 3g

Sodium: 40mg

Root Beer Barrel Shake

Makes 1 serving

Ingredients

1 cup diet root beer

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

1/2 teaspoon vanilla

Whipped cream

Root beer flavored hard candy, crushed (optional)

Directions

Place a glass mug in the freezer for at least 1 hour (or longer) before serving time, if desired.

Combine the root beer, frozen yogurt and vanilla in a blender and blend for about 10 seconds or until smooth and mixed.

Pour into the frozen mug or glass and top with whipped cream and crushed candy, if desired.

Nutrition Information

Calories: 110

Total fat: 4.5g

Saturated fat: 3g

Protein: 3g

Carbohydrate: 13g

Cholesterol: 20mg

Fiber: 0g

Sodium: 95mg

Strawberry Sundae Smoothie

Makes 4 servings

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Ingredients

3 cups ice

10 ounces frozen unsweetened strawberries, thawed

1 cup fat-free (skim) milk

3/4 cup plain non-fat yogurt

2 bananas

1-1/2 tablespoons sugar

Whipped cream and chocolate syrup (optional)

Candy sprinkles or nonpareils (optional)

Directions

Combine the ice, strawberries, milk, yogurt, bananas and sugar in a blender and blend until smooth, using the on/off pulsing action to crush the ice.

Pour into four glasses and garnish with a dollop of whipped cream, drizzle of chocolate syrup and sprinkles, if desired.

Serve immediately.

Nutrition Information

Calories: 140

Total fat: 0g

Saturated fat: 0g

Protein: 6g

Carbohydrate: 31g

Cholesterol: 0mg

Fiber: 3g

Sodium: 70mg

“Hot” Chocolate Smoothie

Makes 4 servings

Ingredients

2-1/2 cups chocolate fat-free no-sugar-added frozen yogurt

1-3/4 cups light chocolate soy milk

1-1/2 cups cubed or crushed ice

1 banana

1/8 teaspoon chipotle chili powder

Whipped cream and chocolate shavings (optional)

Directions

Combine the frozen yogurt, soy milk, ice, banana and chili powder in a blender and blend until smooth, stopping once to scrape down the sides.

Pour into four glasses and top with whipped cream and chocolate shavings, if desired.

Serve immediately.

Nutrition Information

Calories: 200

Total fat: 1.5g

Saturated fat: 0.5g

Protein: 8g

Carbohydrate: 39g

Cholesterol: 5mg

Fiber: 4g

Sodium: 140mg