Smoothies for Good Health (10 page)

Makes 4 servings

Ingredients

2 cups chopped fresh or jarred mango

1 container (16-ounces) plain non-fat yogurt

1-1/2 cups pineapple-orange juice, chilled

1-1/2 cups ice

1 cup chopped pineapple

1 banana, frozen

1/2 cup sliced fresh strawberries

2 tablespoons honey

Fresh banana slices (optional)

Directions

Combine the mango, yogurt, juice, ice, pineapple, frozen banana, strawberries and honey in a blender and blend until the fruit is puréed and the mixture is smooth.

Pour into four glasses and garnish with fresh banana slices, if desired.

Serve immediately.

Nutrition Information

Calories: 250

Total fat: 0.5g

Saturated fat: 0g

Protein: 8g

Carbohydrate: 55g

Cholesterol: 0mg

Fiber: 3g

Sodium: 100mg

Cantaloupe Smoothie

center">Makes 4 (6-ounce) servings

Ingredients

3 cups cubed, seeded and peeled cantaloupe

2 container (6-ounces, each) orange crème-flavor low-fat yogurt

1/2 cup orange-tangerine juice or orange juice, chilled

1 tablespoon honey

1 teaspoon vanilla

4 small cantaloupe wedges and orange peel twists (optional)

Directions

Combine the cubed cantaloupe, yogurt, juice, honey and vanilla in a blender and blend until nearly smooth.

Pour into four glasses and garnish with the cantaloupe wedges and orange peel, if desired.

Serve immediately.

Nutrition Information

Calories: 120

Total fat: 0g

Saturated fat: 0g

Protein: 4g

Carbohydrate: 27g

Cholesterol: 0mg

Fiber: 1g

Sodium: 65mg

Fruity Smoothie

Makes 3 servings

Ingredients

1 ripe, large banana, peeled

1 can (8-ounces) pineapple chunks, undrained

1 cup frozen mixed berries or blueberries, partially thawed

1 carton (8-ounces) blueberry or mixed berry yogurt

Directions

Slice the banana into a blender or food processor container, add the pineapple chunks, mixed berries and yogurt then cover and blend until smooth.

Variations

n>"center">Replace 1 cup mixed berries and blueberry yogurt with:

Peach:
1 cup frozen sliced peaches and peach yogurt

Raspberry:
1 cup frozen raspberries and mixed berry yogurt

Strawberries:
1 cup frozen strawberries and strawberry yogurt

Nutrition Information

Calories:
160

Total fat: 1g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 36g

Cholesterol: 4mg

Fiber: 2g

Sodium: 66mg

Pretty-in-Pink Smoothie

Makes 2 servings

Ingredients

1 cup vanilla low-fat yogurt

1 ripe banana, sliced

2 tablespoons sugar-free strawberry jam

1 tablespoon honey or granulated sugar

3 or 4 drops red food coloring (optional)

Directions

Combine all the ingredients in a blender and blend at high speed for 20 seconds or until foamy.

Pour into two glasses, garnish as desired, and serve immediately.

Note

It's easy to change the flavors of this recipe to make it a year-round treat. Substitute your favorite flavor combination, such as chopped seedless oranges and sliced strawberries.

Nutrition Information

Calories: 20
0

Total fat: 1.5g

Saturated fat: 1g

Protein: 7g

Carbohydrate: 44g

Fiber: 2g

Sodium: 80mg

Cinnamon-Apple Smoothie

Makes 4 servings

Ingredients

2 cups cubed or crushed ice

2 Gala, Braeburn or other apples, peeled, cored and thinly sliced, plus additional for garnish

2 bananas

1 container (6-ounces) vanilla yogurt

3/4 cup apple juice

2 teaspoons ground cinnamon, plus additional for garnish

Whipped cream (optional)

Directions

Place the ice, apples, bananas, yogurt, apple juice and ground cinnamon in a blender or food processor and blend until smooth.

Pour into four glasses, top with whipped cream, if desired, and sprinkle with additional cinnamon.

Garnish with apple slices.

Nutrition Information

Calories: 160

Total fat: 1g

Saturated fat: 0g

Protein: 3g

Carbohydrate: 38g

Cholesterol: 2mg

Fiber: 4g

Sodium: 32mg

Easy Aloha Smoothie

Makes 3 servings

Ingredients

1 can (15-1/4 ounces) tropical fruit, undrained

1 cup vanilla low-fat yogurt

1/2 cup ice cubes

Fresh mint sprigs (optional)

Directions

Combine the tropical fruit, yogurt and ice cubes in a blender or food processor container, cover, and blend until smooth.

Combilign="center"> Garnish with fresh mint sprigs, if desired.

Nutrition Information

Calories: 164

Total fat: 1g

Saturated fat: 1g

Protein: 4g

Carbohydrate: 35g

Cholesterol: 4mg

Fiber: 1g

Sodium: 66mg

Raspberry-Lemon Smoothie

Makes 1 (1-1/2 cup) serving

Ingredients

1 cup frozen raspberries

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

1/2 cup fat-free (skim) milk

1 teaspoon vanilla

Directions

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

Pour into a serving glass and serve immediately.

Nutrition Information

Calories: 260

Total fat: 2.5g

Saturated fat: 1.5g

Protein: 14g

Carbohydrate: 46g

Cholesterol: 10mg

Fiber: 5g

Sodium: 170mg

Light Lemon Strawberry Smoothie

Makes 2 servings

Ingredients

1 cup frozen unsweetened strawberries

3/4 cup reduced-fat (2%) milk

1 tablespoon lemon juice

1/2 cup plain non-fat yogurt

1 tablespoon plus 1 tablespoon sugar

aligt size="+0">2 ice cubes (optional)

Fresh lemon and strawberry slices (optional)

Directions

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

Add the yogurt and sugar and blend until smooth.

Add the ice, if desired, to thicken and blend until smooth.

Pour into two glasses, garnish with fresh lemon and strawberry slices, if desired, and serve immediately.

Nutrition Information

Calories: 140

Total fat: 2g

Saturated fat: 1g

Protein: 7g

Carbohydrate: 25g

Cholesterol: 10mg

Fiber: 2g

Sodium: 90mg

Peachy Keen Smoothie

Makes 2 servings

Ingredients

2 cups frozen sliced peaches

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

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

1/4 teaspoon vanilla

Directions

Combine the ingredients in a blender and blend until the fruit is puréed and the mixture is smooth.

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 170

Total fat: 2g

Saturated fat: 1.5g

Protein: 7g

Carbohydrate: 34g

Cholesterol: 10mg

Fiber: 2g

Cholont size="+0">Sodium: 85mg

Red Raspberry Smoothie

Makes 1 (1-cup) serving

Ingredients

2/3 cup frozen red raspberries, partially thawed*

1/2 cup fat-free (skim) milk

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

1/4 teaspoon vanilla

Whole fresh red raspberries (optional)

* To partially thaw raspberries, place them in a small bowl and microwave on LOW for 1 minute.

Directions

Place the frozen raspberries and milk in a blender and blend for 10 to 15 seconds. To remove the seeds, strain the mixture through a sieve into a small bowl and return the strained mixture to the blender.

Add the frozen yogurt and vanilla to the blender and blend for 10 to 15 seconds, or until smooth.

Garnish with fresh raspberries, if desired.

Nutrition Information

Calories: 180

Total fat: 4.5g

Saturated fat: 3g

Protein: 8g

Carbohydrate: 28g

Cholesterol: 20mg

Fiber: 3g

Sodium: 110mg

Nectarine Cantaloupe Smoothie

Makes 2 servings

Ingredients

1 fresh nectarine, halved, pitted and cubed

1 cup cubed cantaloupe

1/2 cup plain low-fat yogurt

1 teaspoon honey

2 ice cubes, cracked

Directions

Add the nectarine and cantaloupe to a food processor cod or blender and process until smooth.

Stir in the yogurt, honey and ice just until blended.

Serve immediately.

Nutrition Information

Calories: 108

Total fat: 1g

Saturated fat: 1g

Protein: 4g

Carbohydrate: 22g

Cholesterol: 4mg

Fiber: 2g

Sodium: 47mg

Purple Cow Jumped Over the Moon