Six Easy Smoothie Recipes
Source of Recipe
Six Easy Smoothie Recipes
Recipe Introduction
Six Easy Smoothie Recipes
Wake-Up Smoothie
With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.
1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)
Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.
Makes 3 servings, 1 cup each
Per serving: 157 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium.
Nutrition bonus: Vitamin C (110% daily value), Fiber (16% dv).
Papaya Smoothie
Beat the winter blues with a taste of the tropics; this papaya smoothie has an added buttermilk tang.
1 papaya, peeled, seeded and roughly chopped (1 1/4 cups)
3/4 cup bottled fruit nectar, such as papaya, mango or peach
1/2 cup buttermilk
2 1/2 tablespoons sugar, preferably superfine
2 tablespoons lime juice
5 ice cubes
Combine papaya, nectar, buttermilk, sugar, lime juice and ice cubes in a blender and blend until very smooth and frothy. Pour into 2 tall glasses and serve.
Makes about 2 1/2 cups, for 2 servings.
Per serving: 176 calories; 1 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 42 g carbohydrate; 3 g protein; 2 g fiber; 74 mg sodium; 365 mg potassium.Apricot Smoothie
Canned apricot halves blend with yogurt in a tangy and refreshing smoothie.
1 cup canned apricot halves in light syrup
6 ice cubes
1 cup nonfat plain yogurt
3 tablespoons sugar
Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy.
Makes 3 cups, for 2 servings.
Per serving: 202 calories; 0 g fat (0 g sat, 0 g mono); 3 mg cholesterol; 49 g carbohydrate; 6 g protein; 2 g fiber; 74 mg sodium; 175 mg potassium.
Strawberry-Almond Smoothie
Almond milk, tofu and strawberries combine in this simple and satisfying smoothie.
10 frozen whole strawberries
1 cup almond milk or low-fat milk
1/2 cup silken tofu (4 ounces)
2 tablespoons sugar
Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve.
Makes about 2 cups, for 2 servings.
Per serving: 172 calories; 4 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 30 g carbohydrate; 5 g protein; 2 g fiber; 106 mg sodium; 75 mg potassium.
Nutrition bonus: Vitamin C (72% daily value).
Ingredient note: Almond milk is a delicious, low-fat alternative to skim or low-fat milk, especially for the lactose-intolerant.
Banana-Berry Smoothie
This bright and easy breakfast packs two servings of fruit plus soy protein and fiber.
1 1/4 cups calcium-fortified orange juice
1 ripe medium banana, peeled and sliced
1 cup frozen blueberries, blackberries or raspberries
1/2 cup silken tofu
2 ice cubes, crushed
1 tablespoon sugar (optional)
Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with sugar, if desired. Serve immediately.
Makes about 3 cups, for 3 servings.
Per serving: 135 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 27 g carbohydrate; 4 g protein; 3 g fiber; 18 mg sodium; 338 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Calcium (15% dv).
Test kitchen tip: An easy way to crush ice is to place cubes in a heavy-duty plastic bag and break them with a rolling pin.
Mango-Passion Fruit Smoothie
Tangy passion fruit pairs well with mango in this tropical-flavored smoothie.
1 ripe mango, peeled and diced (1 cup)
2/3 cup nonfat vanilla yogurt
1/3-1/2 cup frozen passion fruit juice concentrate
1/4 cup water
2 ice cubes, crushed
Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately.
Makes 2 servings, 1 cup each.
Per serving: 257 calories; 2 g fat (0 g sat, 0 g mono); 1 mg cholesterol; 52 g carbohydrate; 8 g protein; 2 g fiber; 101 mg sodium; 774 mg potassium.
Nutrition bonus: Vitamin C (78% daily value), Vitamin A (63% dv), Potassium (22% dv), Calcium (16% dv).
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