15
Simple Fruit Smoothie
Use this formula with any type of fruit or juice. If you do not
have frozen fruit on hand, fresh fruit makes an easy substitution.
Makes about 2 cups (500 ml)
1
cup (250 ml) juice
1
banana, cut into 1-inch (2.5 cm) pieces
1
cup (250 ml) frozen mixed berries
1. Put all ingredients in the order listed into the blending cup.
2. Be sure to push the blender into mixture so that the metal blade is
completely submerged while blending.
3. Blend on High using a gentle up-and-down motion until smooth,
about 45 to 60 seconds.
4. Serve immediately.
Nutritional information per serving [1 cup (250 ml)]:
Calories 141 (0% from fat) • carb. 35g • pro. 1g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 6mg • calc. 25mg • fiber 4g
Breakfast Shake for the Road
Blend up this satisfying smoothie on
busy weekday mornings when time is short.
Makes about 2 cups (500 ml)
½
cup (125 ml) juice
½
cup (125 ml) low-fat yogurt
3
strawberries, hulled and halved
½
cup (125 ml) frozen blueberries
1
teaspoon (5 ml) flaxseed oil
½
banana, cut into 1-inch (2.5 cm) pieces
1–2 teaspoons (5-10 ml) honey (optional)
1. Put all ingredients in the order listed into the blending cup.
2. Be sure to keep the metal blade completely submerged while
blending.
3. Blend on High using a gentle up-and-down motion until smooth,
about 30 to 45 seconds.
4. Serve immediately.
Nutritional information per serving [1 cup (250 ml)]:
Calories 147 (20% from fat) • carb. 27g • pro. 4g • fat 3g • sat. fat 1g
• chol. 4mg • sod. 50mg • calc. 109mg • fiber 2g
