Smoothies for Good Health (9 page)

Dreamsicle Smoothie

Makes 4 servings

Ingredients

2 cups ice

1-1/2 cups vanilla low-fat yogurt

3/4 cup frozen orange juice concentrate

1/2 cap fat-free (skim) milk

1/4 teaspoon vanilla

Directions

Combine the ingredients in a blender and blend until smooth.

Pour into four glasses and serve immediately.

Nutrition Information

Calories: 170

Total fat: 1g

Saturated fat: 0.5g

Protein: 7g

Carbohydrate: 34g

Cholesterol: 5mg

Fiber: 0g

Sodium: 70mg

Bananas Foster Freeze

Makes 4 servings

Ingredients

5 bananas

3/4 cup plain non-fat yogur [non

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

1/4 cup cold fat-free (skim) or reduced-fat (2%) milk

1/4 cup packed brown sugar, plus additional for garnish

1/4 teaspoon ground cinnamon, plus additional for garnish

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

2 bananas, halved (optional)

Directions

Place the 5 bananas, plain yogurt, frozen yogurt, milk, 1/4 cup brown sugar, 1/4 teaspoon cinnamon, cloves and nutmeg in a blender and blend until smooth.

Pour into glasses, garnish with banana halves, if desired, and sprinkle with additional brown sugar and cinnamon.

Serve immediately.

Nutrition Information

Calories: 240

Total fat: 1.5g

Saturated fat: 1g

Protein: 6g

Carbohydrate: 5.5g

Cholesterol: 5mg

Fiber: 4g

Sodium: 70mg

Turtle Tornado

Makes 4 servings

Ingredients

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

3/4 vanilla fat-free no-sugar-added frozen yogurt

3/4 cup fat-free (skim) milk

1/4 cup caramel ice cream topping, plus additional for garnish

1/4 cup chocolate chips, plus additional for garnish

Directions

Combine the frozen yogurts, milk, 1/4 cup caramel topping and 1/4 cup chocolate chips in a blender and blend until smooth.

Pour into four glasses, sprinkle each with additional chocolate chips and drizzle with additional caramel topping.

Nutrition Informa [itipagebreak/tion

Calories: 240

Total fat: 5g

Saturated fat: 3.5g

Protein: 7g

Carbohydrate: 43g

Cholesterol: 10mg

Fiber: 3g

Sodium: 150mg

Kiwi Pineapple Cream

Makes 2 (3/4-cup) servings

Ingredients

1 cup frozen pineapple chunks

1 container (6-ounces) key lime pie-flavor low-fat yogurt

1 kiwi, peeled and sliced

1/2 cup unsweetened plain almond milk

1 tablespoon honey

Directions

Combine the ingredients in a blender and blend for 15 to 30 seconds, or until the fruit is puréed and the mixture is smooth.

Pour into two glasses and serve immediately.

Variation

Add 1/4 teaspoon vanilla, 1/8 teaspoon cardamom, 1/8 teaspoon ground cinnamon, 1/8 teaspoon ground ginger and a pinch of cloves to the mixture before blending.

Nutrition Information

Calories: 260

Total fat: 1.5g

Saturated fat: 0.5g

Protein: 4g

Carbohydrate: 59g

Cholesterol: 5mg

Fiber: 3g

Sodium: 80mg

Cherry Chocolate Frosty

Makes 1 (3/4-cup) serving

Ingredients

1 container (6-ounces) chocolate yogurt

1/2 cup frozen dark sweet [n dt sizecherries

1/8 to 1/4 teaspoon almond extract

Directions

Combine the yogurt, cherries and almond extract in a blender and blend for about 30 seconds, or until smooth.

Pour into a serving glass and serve immediately.

Nutrition Information

Calories: 210

Total f
at: 4g

Saturated fat: 2.5g

Protein: 5g

Carbohydrate: 37g

Cholesterol: 10mg

Fiber: 2g

Sodium: 105mg

Lemon Melon Crème Smoothie

Makes 3 servings

Ingredients

1/2 of 12-ounce can frozen sugar-free lemonade concentrate, thawed

3 cups fresh honeydew melon chunks

2 tablespoons vanilla low-fat yogurt

Crushed lemon candies (optional)

Lemon candy fruit slices (optional)

Directions

Pour half of the lemon concentrate into a blender.

Add the honeydew melon, remaining concentrate and yogurt and blend until smooth.

Pour into three glasses, and garnish each with crushed lemon candies and candy fruit slice, if desired.

Nutrition Information

Calories: 160

Total
fat: 0.5g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 40g

Cholesterol: 0mg

Fiber: 1g

Sodium: 30mg

Everyday Ingredient Smoothies

THE RECIPES

Cherry Vanilla Chilla

Wow Watermelon Smoothie

Apple Smoothie

Island Delight Smoothie

Cantaloupe Smoothie

Fruity Smoothie

Pretty-in-Pink Smoothie

Cinnamon-Apple Smoothie

Easy Aloha Smoothie

Raspberry-Lemon Smoothie

Light Lemon Strawberry Smoothie

Peachy Keen Smoothie

Red Raspberry Smoothie

Nectarine Cantaloupe Smoothie

Purple Cow Jumped Over the Moon

Cherry Vanilla Chilla

Makes 2 servings

Ingredients

2 ice cubes

3/4 cup plain non-fat yogurt

3/4 cup frozen cherries

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

2 teaspoons vanilla

1-1/2 teaspoons vanilla

2 fresh cherries (optional)

Directions

Crush the ice in a blender.

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

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

Nutrition Information

Calories: 150

Total fat: 1.5g

Saturated fat: 1g

Protein: 8g

Carbohydrate: 25g

Cholesterol: 5mg

Fiber: 1g

Sodium: 100mg

Wow Watermelon Smoothie

Makes 4 servings

Ingredients

2 tablespoons sugar (optional)

4-1/2 cups cubed seedless watermelon

1-1/2 cups strawberry sorbet

1-1/2 cups ice

1 banana

Directions

Place the sugar in a small shallow dish, if desired.

Wet the rims of 4 serving glasses with a damp paper towel then dip the rims into the sugar and place the glasses upright to dry.

Combine the watermelon, sorbet, ice and banana in a blender and blend until smooth.

Pour into the prepared glasses and serve immediately.

Nutrition Information

Calories: 170

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 43g

Cholesterol: 0mg

Fiber: 2g

Sodium: 0mg

Apple Smoothie

Makes 4 servings

Ingredients

3 cups apple cider or apple juice

1 cup vanilla low-fat yogurt

1 package (3.4-ounces) instant vanilla pudding mix

Apple pie spice (optional)

Directions

In a small bowl, combine the apple cider, yogurt and pudding mix. Whisk with a wire whip until smooth and refrigerate for 2 hours before serving.

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Sprinkle with apple pie spice just before serving, if desired.

Nutrition Information

Calories: 220

Total fat: 1g

Saturated fat: 0.5g

Protein: 3g

Carbohydrate: 51g

Cholesterol: 5mg

Fiber: 0g

Sodium: 230mg

Island Delight Smoothie