18
Power Blast Protein Smoothie
Make this for a post-workout pick-me-up.
Makes about 2 cups (500 ml)
1
cup (250 ml) rice milk (any milk or milk alternative
may be used)
1
⁄
3
cup (80 ml) plain yogurt (optional)
2
tablespoons (30 ml) protein powder
½
banana, cut into ½-inch (1.25 cm) pieces
½
cup (125 ml) frozen mango pieces
1
cup (250 ml) chopped fresh pineapple
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 204 (16% from fat) • carb. 29g • pro. 16g • fat 4g • sat. fat 1g
• chol. 5mg • sod. 142mg • calc. 118mg • fiber 5g
Berry-Cocoa-Nut Shake
Usually a crepe filler or toast topper, creamy chocolate-hazelnut
spread combined with strawberries makes this a treat that kids
and adults will enjoy.
Makes about 2 cups (500 ml)
2
cups (500 ml) vanilla ice cream
½
cup (125 ml) halved fresh strawberries
2
tablespoons chocolate-hazelnut spread
¼
cup (60 ml) reduced-fat milk
Sweetened Whipped Cream, for garnish (page 28)
chopped toasted hazelnuts, for garnish
1. Put all ingredients, except for the garnishes, 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 45 seconds.
4. Serve immediately, topped with whipped cream and chopped
hazelnuts.
