Packed with fruit, smoothies are a great and delicious way to get your fill of energy-boosting protein and healthy fats. All you need is a good blender or food processor and a handful of ingredients. So instead of eating another bowl of cereal or hitting the drive-thru again, let’s mix things up and get your day started with a quick, easy and healthy breakfast. We’ve got four recipes below to help get you started!
Here’s a helpful tip – Put your liquid ingredients (yogurt, water, juice, etc.) into the blender first. Then add lighter, dry ingredients (powdered mixes, flaxseed and so on), followed by your heavy ingredients such as ice and fruit pieces. By placing your ingredients into the blender in this order, you will keep the blender moving smoothly.
Cherry Vanilla Smoothie
Ingredients:
- 1 medium frozen banana
- 1/2 cup frozen sweet cherries
- 3/4 cup plain low-fat yogurt
- Sugar or artificial sweetener to taste, if desired
Preparation:
- In a food processor or blender, process banana until smooth.
- Add cherries and yogurt. Process until well blended. Serve immediately.
Yield: 2 servings
Nutritional Information:
Per serving (without added sugar or artificial sweetener): 155 calories, 5 g protein, 35 g carbohydrate, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 3 g fiber, 114 mg sodium. Calories from fat: 11%.
© 2007 Elizabeth Ward, RD
Frosty Pine-Orange Yogurt Smoothie
Ingredients:
- 12 ounces orange juice
- 1/2 cup pineapple chunks, drained
- 1 1/4 cups low-fat vanilla yogurt
Preparation:
- Combine all ingredients in a blender or food processor.
- Blend on high speed for 2-3 minutes, or until frothy. Serve immediately.
Yield: 2 servings
Nutritional Information:
Per serving: 233 calories, 9 g protein, 45 g carbohydrate, 2 g fat (1 g saturated fat), 7 mg cholesterol, 30% Daily Value of calcium, 153 mg sodium.
National Dairy Council.
© 2003-2006 WebMD, Inc. All rights reserved.
Strawberries and Cream Smoothie
Ingredients:
- 1/2 cup light cherry vanilla yogurt
- 1 cup sliced strawberries
- 1/2 cup light vanilla ice cream or low-fat frozen yogurt
- 1 tablespoon ground flaxseed (optional)
Preparation:
- Add all the ingredients to a blender or small food processor and pulse until smooth and completely blended.
- Pour into 1 glass and enjoy.
Yield: 1 smoothie
Nutritional Information:
Per smoothie: 233 calories, 9.5 g protein, 40 g carbohydrate, 5 g fat (2.6 g saturated fat, 1 g monounsaturated fat, 0.5 g polyunsaturated fat), 17 mg cholesterol, 3.2 g fiber, 134 mg sodium, 180% Daily Value of vitamin C, 40% Daily Value of calcium, 26% Daily Value of folate. Calories from fat: 18%.
© 2003-2006 WebMD, Inc. All rights reserved.
Sunshine Lemon Smoothie
Ingredients:
- 2 cups skim milk
- 2 cups low-fat lemon yogurt
- 1/2 cup ice
- 3 tablespoons powdered lemonade mix
Preparation:
- In a blender, combine all ingredients and blend until the mixture is smooth and creamy.
- Serve in a tall glass and garnish with lemon wedge or zest, if desired.
Yield: 4 servings
Nutritional Information:
Per serving: 180 calories, 10 g protein, 32 g carbohydrate, 2 g fat (1 g saturated fat), 10 mg cholesterol, 30% Daily Value of calcium, 140 mg sodium.
National Dairy Council.
© 2003-2006 WebMD, Inc. All rights reserved.