Smoothies ?!
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Answers: Does Anyone Know Any Simple Smoothies ?
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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.
11?4 cups orange juice, preferably calcium-fortified
1 banana
11?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 all ingredients 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
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 fresh lime juice
5 ice cubes
In a blender, combine all ingredients 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: 170 calories, 3 grams protein, 1 gram fat (0.4 gram saturated fat), 41 grams carbohydrate, 70 mg sodium, 2 mg cholesterol.1 gram fiber
Apricot Smoothie
In a blender, puree 1 cup canned apricot halves in light syrup, 6 ice cubes,
1 cup nonfat plain yogurt and 3 tablespoons granulated sugar until frothy.
Makes 3 cups, for 2 servings.
Per serving: 165 calories, 0.4 gram fat
Strawberry-Almond Smoothie
10 frozen whole strawberries
1 cup almond milk or 1% milk
1/2 cup silken tofu (4 oz.)
2 Tbsp. sugar
In a blender, combine strawberries, almond milk (or 1%), tofu and sugar. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve.
Makes about 2-1/4 cups, for 2 servings.
Per serving:185 calories, 5 grams protein, 3 grams fat (0 grams saturated fat), 37 grams carbohydrate, 55 mg sodium, 0 mg cholesterol, 3 grams fiber
Ingredient note: Almond milk is a delicious, low-fat alternative to skim or low-fat milk, especially for the lactose-intolerant.
Banana-Berry Smoothie
1 ripe medium banana, peeled and sliced
1 1/4 cups orange juice
1 cup frozen blueberries or raspberries
1/2 cup silken tofu
2 ice cubes, crushed
1 Tbsp. sugar, or to taste
In a blender, combine all ingredients; blend until smooth and frothy. Serve immediately.
Makes about 3 cups, for 3 servings.
Per serving:145 calories,,4 grams protein,,1.5 grams fat (0.1 gram saturated fat), 31 grams carbohydrate, 5 mg sodium, 0 mg cholesterol, 3 grams fiber, 17 mg calcium
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
The sweetness level of mangoes varies considerably. Start with the lesser amount of passion fruit juice and add more to taste.
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: 215 calories, 1 g fat (0 g sat, 0 g mono), 1 mg cholesterol, 44 g carbohydrate, 7 g protein, 1 g fiber, 90 mg sodium
I start with all frozen fruit....that means no watering down of your smoothie with ice.
Handful of frozen strawberries
half a frozen banana
tablespoon or 2 of peanut butter(good protein)
half of a yogurt
milk until it all floats...buzz,buzz...smoothie!
I like blueberries and banana too...with a little protein powder.
Enjoy!
Strawberries and Banana
I used to work at a coffee shop that made great smoothies.. its pretty easy. Basically all smoothies used about 1-2 scoops of vanilla ice cream or frozen yogurt. Then the key was 1 cup of fresh fruit or thawed frozen fruit. Also, most of them had about a squirt of honey.. here are a couple combos that were my favorite
1 banana 1/2 cup strawberries
1 banana, 1/2 cup pineapple, and a shot of lime juice
1/3 cup of Raspberries, 1/3 cup Strawberries and 1/3 cup Blueberries
All of those use the basic 1-2 scoops ice cream, 1/2 cup or so of crushed ice, and squirt of honey.. if too thick add some water.. not a lot.. but enough to allow your blender to work!
GOOD LUCK!
1 cup van yog, frozen fruit (whatever you like), and enough juice to get it to the correct consistency (whatever goes with the fruit you used) VERY YUMMY!! Blend to correct consistency
yeah just shove it all in! =P