Smoothies for Good Health (4 page)

Makes 3 (1-cup) servings

Ingredients

1 package (16-ounces) frozen unsweetened peaches, partially thawed

2 containers (6-ounces, each) vanilla low-fat yogurt

3/4 cup no-sugar-added white grape juice

2 tablespoons sugar

1/2 teaspoon vanilla

Whole strawberries (optional)

Directions

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

Pour into three glasses, garnish with strawberries, if desired, and serve immediately.

Tip

For a thinner consistency, add 2 to 3 tablespoons fruit juice. Crui/fofont>

Nutrition Information

Calories: 230

Total fat: 1.5g

Saturated fat: 1g

Protein: 7g

Carbohydrate: 50g

Cholesterol: 5mg

Fiber: 2g

Sodium: 85mg

Purple Power Shake

Makes 4 (1/2-cup) servings

Ingredients

1-1/2 cups vanilla low-fat frozen yogurt

1/4 to 1/2 cup 100% grape juice

1 teaspoon lemon juice (optional)

Directions

Combine the frozen yogurt, grape juice and lemon juice, if desired, in a blender and blend until smooth.

Pour into four glasses and serve immediately.

Nutrition Information

Calories: 160

Total fat: 3.5g

Saturated fat: 2g

Protein: 7g

Carbohydrate: 25g

Cholesterol: 50mg

Fiber: 0g

Sodium: 45mg

Iced Coffee Frappé

Makes 2 servings

Ingredients

1 cup strong brewed coffee, cooled

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

2 tablespoons sugar

1 tablespoon light chocolate syrup

Ice cubes

Directions

Combine the ingredients in a blender and blend until smooth.

Pour into two glasses and serve immediately.

Variation

Substitute 1/2 teaspoon vanilla, almond extract or ground cinnamon for the chocolate syrup.

Nutrition Information

Calories: 90

Total fat: 1.5g

Saturated fat: 1g

Protein: 2g

Carbohydrate: 19g

Cholesterol: 5mg

Fiber: 0g

Sodium: 40mg

Berry Morning Medley

Makes 2 servings

Ingredients

1 cup frozen mixed berries

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

1/2 cup plain non-fat yogurt

1 tablespoon sugar

1/4 teaspoon vanilla

1/4 cup granola, plus additional for garnish

Directions

Process the berries and milk in a blender until the mixture is thick and creamy.

Add the yogurt, sugar and vanilla and blend until smooth.

Add the granola and pulse for 15 to 20 seconds.

Pour into two glasses and sprinkle additional granola on top, if desired.

Nutrition Information

Calories: 220

Total fat: 5g

Saturated fat: 2.5g

Protein: 11g

Ct>Carbohydrate: 33g

Cholesterol: 15mg

Fiber: 3g

Sodium: 140mg

Green Tea Lychee Frappé

Makes 2 (10-ounce) servings

Ingredients

1 can (15-ounce) lychees in syrup, undrained*

2 cups water

2 slices peeled fresh ginger (2 X 1/4-inches)

3 green tea bags

Fresh orange slices and cherries (optional)

*
Canned lychees are readily available in either the canned fruit or ethnic foods section of most large supermarkets.

Directions

Drain the lychees, reserving the syrup, and place single layered in a medium resealable food storage bag. Freeze for 1 hour or until firm. Cover the reserved syrup and refrigerate.

Bring the water and ginger to a boil in small saucepan over medium-high heat then pour over the tea bags in a teapot or 2-cup heatproof measuring cup and steep for 3 minutes.

Discard the ginger and tea bags then cover the tea and refrigerate until cool.

Combine the frozen lychees, chilled green tea and 1/2 cup of the reserved syrup in a blender or food processor and blend for 20 seconds, or until smooth.

Pour into two glasses, garnish with the orange slices and cherries, if desired and serve immediately.

Note

Lychees are subtropical fruit grown in China, Mexico and the United States. They are small oval fruit with rough, bright red hulls. Beneath the hull is milky white flesh surrounding a single seed. The flesh is sweet and juicy. Fresh lychees are available in Asian markets in the United States in early summer.

Nutrition Information

Calories: 200

Total fat: 0.5g

Saturated fat: 0g

Protein: 1g

Ct>Carbohydrate: 49g

Cholesterol: 0mg

Fiber: 2g

Sodium: 0mg

Pineapple Sunrise Smoothie

Makes 4 servings

Ingredients

1 cup pineapple juice

1 cup vanilla low-fat yogurt or frozen yogurt

1 cup frozen sliced or whole strawberries, partially thawed

2 ripe, medium bananas, peeled

Directions

Combine the ingredients in a blender or food processor container, cover, and blend until smooth.

Garnish with strawberries and banana slices, if desired.

Nutrition Information

Calories: 151

Total fat: 1g

Saturated fat: 1g

Protein: 4g

Carbohydrate: 33g

Cholesterol: 3mg

Fiber: 3g

Sodium: 43mg

Strawberry Wake-Me-Up Breakfast Smoothie

Makes 6 servings

Ingredients

2 cups sliced fresh strawberries

2 containers (6-ounces, each) non-fat vanilla yogurt

1-1/2 cups ice

1 banana

1/2 cup fat-free (skim) milk

2 tablespoons wheat germ

1 tablespoon maple syrup

Directions

Combine the ingredients in a blender or food processor and blend until smooth, stopping once to scrape down the sides.

Pour into six glasses and serve immediately.

Nutrition Information

Calories: 110

Total fat: 0g

Saturated fat: 0g

Protein: 5g

Carbohydrate: 24g

Cholesterol: 0mg

Fiber: 2g

Sodium: 55mg

Pomegranate Morning Shake

Makes 2 servings

Ingredients

1 cup 100% pomegranate juice

3/4 cup soy or low-fat milk

2 ice cubes

1 large banana

2 tablespoons slivered almonds

2 to 4 tablespoons protein powder (optional)

1 teaspoon honey

Directions

Combine all the ingredients in a blender, cover and blend on high speed for 30 seconds.

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 212

Total fat: 4g

Saturated fat: 0g

Protein: 5g

Carbohydrate: 40g

Cholesterol: 0mg

Fiber: 2g

Sodium: 45mg

Tropical Breakfast Smoothie

Makes 4 (1 cup plus 2 tablespoons) servings

Ingredients

1 can (20-ounce) pineapple chunks in juice, undrained

1 ripe large banana, peeled and broken into chunks

1/2 cup orange juice

1/2 cup ice cubes

1/4 cup shredded sweetened coconut

1 tablespoon lime juice

Directions

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

Pour into four glasses and serve immediately.

Tip

If all of the ingredients will not fit in the blender, you can purée all the ingredients except the banana. Then add the banana and purée again.

Nutrition Information

Calories: 155

Total fat: 2g

Saturated fat: 2g

Protein: 1g

Carbohydrate: 35g

Cholesterol: 0mg

Fiber: 2g

Sodium: 17mg

Five-Spice Frosty Coffee Shake

Makes 1 serving

Ingredients

1/3 cup fat-free no-sugar-added frozen vanilla yogurt

2 tablespoons fat-free sweetened condensed milk

1 tablespoon instant coffee granules

1/4 teaspoon Chinese five-spice powder

1 cup ice cubes

Directions

Combine the frozen yogurt, sweetened condensed milk, coffee granules, and five-spice powder in a blender.

Add the ice and blend for about 20 seconds or until smooth.

Pour into a serving glass and serve immediately.

Nutrition Information

Calories: 190

Total fat: 3g

Saturated fat: 2g

Protein: 6g

Carbohydrate: 36g

Cholesterol: 20mg

Fiber: 0g

Sodium: 80m

Fruity Green Tea Smoothie

Makes 2 (8-ounce) servings

Ingredients

1 cup boiling water

4 green tea with mandarin orange flavor tea bags

2 teaspoons sugar

1 medium ripe banana

1/2 cup ice cubes (about 3 to 4)

Directions

Pour the boiling water over the tea bags, cover and brew for 1-1/2 minutes. Remove the tea bags and squeeze.

Stir in the sugar and chill.

In a blender, process the tea, banana and ice cubes until blended.

Nutrition Information

Calories: 80

Total fat: 0g

Saturated fat: 0g

Protein: 1g

Carbohydrate: 19g