Page 15
SMOOTHIES AND DRINKS
Simple Fruit Smoothie
Makes 16 Ounces:
1/2
cup juice (use your favorite),
1/2
banana, cut into 1-inch
pieces 1.
1/2
cups mixed fruit, fresh or frozen.
1. Put all ingredients, in the order listed, into the mixing cup.
2. Using the blending shaft, start blending on low speed, gradually increasing to
high speed until smooth, about 30–45 seconds.
3. Serve immediately.
Nutritional information per serving (8 ounces):
• Calories 112 (4% from fat) • carb. 28g • pro. 1g • fat 1g • sat. fat
Breakfast Shake
Makes about 16 ounces:
1/2
cup juice (use your favorite),
1/2
cup low-fat
yogurt,
1/2
cup peach pieces (fresh or frozen, cut into
1/2
-inch pieces),
1/4
cup
blueberries, 1 tablespoon ground flax seeds (optional), 1 frozen banana, cut
into
1/2
-inch pieces.
1. Put all ingredients, in the order listed, into the mixing cup.
2. Using the blending shaft, start blending on low speed, gradually increasing to
high speed until smooth, about 30–45 seconds.
3. Serve immediately.
Nutritional information per serving (8 ounces):
• Calories 181 (11% from fat) • carb. 38g • pro. 4g • fat 2g • sat. fat 0g
• chol. 4mg • sod. 43mg • calc. 111mg • fiber 4g
Power Blast Protein
Makes about 16 ounces:
1/2
cup coconut milk,
1/3
cup low-fat yogurt,
2 tablespoons protein powder, 1 banana (cut into
1/2
-inch pieces), 1 cup
mango pieces (
1/2
-inch pieces),
1/2
cup pineapple pieces (
1/2
-inch pieces).
1. Put all ingredients, in the order listed, into the mixing cup.
2. Using the blending shaft, start blending on low speed, gradually increasing to
high speed until smooth, about 30–45 seconds.
3. Serve immediately.
Nutritional information per serving (8 ounces):
• Calories 270 (40% from fat) • carb. 38g • pro. 6g • fat 13g • sat. fat 11g
• chol. 5mg • sod. 68mg • calc. 89mg • fiber 4g
