Contributed By Sandy | Published: Jun 10, 2005
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Since the summer is upon us it is always nice to have something quenching after a training run. So, here are some simple juice smoothie recipes. We will try and add different smothie recipes throughout the summer.
Strawberries Wild "At Home" Smoothie
Makes about 3 cups 1 cup apple juice 1 cup strawberries, frozen ½ cup bananas, frozen 1 cup nonfat vanilla frozen yogurt ½ cup ice
Pour the apple juice in the blender. Add the strawberries, bananas,
frozen yogurt and ice cubes. Blend until smooth with a thick
consistency.
Lime it Up! "At Home" Smoothie
Makes about 3 cups 1 cup limeade mix* 1 cup mangos, frozen ½ cup strawberries, frozen 1 cup lime or lemon sherbet or sorbet ½ cup ice
Pour the limeade mix in the blender. Add the strawberries, mangos,
sherbet/sorbet and ice cubes. Blend until you have a smooth
consistency. *Limeade concentrate available in frozen containers with similar frozen products such as OJ and lemonade*
Mixed Fruit Smoothie
Quick,
colorful, and delicious, these four-ingredient fruity shakes are as
good-looking as they are good for you. Score a few extra oohs and aahs
by using the two-tone serving suggestion.
Ingredients
2 bananas, chilled
2/3 cup strawberries or mango slices
1 12-ounce can grape juice or mango, apricot, strawberry, or other fruit nectar, chilled
1 8-ounce carton fat-free yogurt
1 tablespoon honey (optional)
2 tablespoons ground pistachio nuts (optional)
Directions
Combine bananas; strawberries or mango slices; grape juice or fruit
nectar; yogurt; and, if desired, honey in a blender container. Cover
and blend until smooth. Pour into six tall, chilled glasses. If
desired, sprinkle with ground pistachio nuts. Makes 6 smoothies. Note:
For two-tone smoothies, make mango smoothies and strawberry smoothies.
Transfer to separate pitchers or glass measuring cups. Taking a pitcher
or cup in each hand, slowly pour both smoothies at the same time into
opposite sides of the glass.
Nutritional Facts Per Serving
calories: 152 , total fat: 2g , saturated fat: 0g , cholesterol: 1mg ,
sodium: 50mg , carbohydrate: 47g , fiber: 3g , protein: 6g , vitamin A:
2% , vitamin C: 33% , calcium: 14% , iron: 5%
Berry Banana Smoothie
Keep the ingredients for this recipe on hand to make a healthy after school snack.
Ingredients
1 small banana, peeled, cut up, and frozen
1/4 cup fresh or frozen assorted berries (such as raspberries, blackberries, and/or strawberries)
1 cup orange juice
3 tablespoons vanilla low-fat yogurt
Fresh mint (optional)
Fresh berries (optional)
Directions
In a blender container combine the frozen banana pieces, desired fresh
or frozen berries, orange juice, and yogurt. Cover and blend until
smooth. To serve, pour into glasses. If desired, garnish with fresh
mint and additional berries. Makes 2 (8-ounce) servings. Test Kitchen
Tip: Keep frozen bananas on hand by placing peeled, cut-up, ripe
bananas in a freezer container or plastic bag. Use the frozen banana
pieces right from the freezer for this fruity shake. Good Food, Good
Health Eating Plan Exchanges: 2 fruit
Nutritional Facts Per Serving
calories: 121 , total fat: 1g , saturated fat: 0g , cholesterol: 2mg ,
sodium: 18mg , carbohydrate: 28g , fiber: 2g , protein: 2g , vitamin A:
3% , vitamin C: 116% , calcium: 6% , iron: 3%
Frosty Fruit Smoothy
Here's a kid-pleasing snack that's especially rich in vitamin C.
Ingredients
1 medium banana, peeled and cut into chunks
1 cup orange, pineapple, grape, or apple juice or low-calorie cranberry juice, chilled
1/2 cup fat-free milk
1 teaspoon vanilla
3 ice cubes
Directions
In a blender container combine the banana chunks, chilled fruit juice,
milk, vanilla, and ice cubes. Cover and blend until frothy. Pour
mixture into glasses. Serve immediately.
Nutritional Facts Per Serving
calories: 137 , total fat: 1g , saturated fat: 0g , cholesterol: 1mg , sodium: 34mg , carbohydrate: 30g , protein: 4g
Peanut Butter Smoothie
Make this peanut buttr shake with either vanilla or chocolate ice cream.
Ingredients
1 cup vanilla or chocolate ice cream
1/4 cup milk
2 tablespoons peanut butter
Directions
In a blender container, blend together ice cream, milk, and peanut butter. Makes 1 or 2 servings.
Nutritional Facts Per Serving
calories: 577 , total fat: 41g , saturated fat: 19g , cholesterol: 95mg
, sodium: 263mg , carbohydrate: 42g , fiber: 2g , protein: 15g ,
vitamin A: 22% , vitamin C: 3% , calcium: 26% , iron: 4%
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