11
SMOOTHIES AND DRINKS
Breakfast Shake for the Road
Nutrition in a cup! Make this smoothie in the morning
for breakfast on the road.
Makes about 16 ounces
½
cup juice
½
cup low-fat yogurt
3
strawberries, hulled and halved
½
cup mango (fresh or frozen, cut into ½-inch pieces)
1
tablespoon ground flax seeds (optional)
1
frozen banana, cut into ½-inch pieces
1. Put all ingredients in order listed into the blending cup.
2. Using the blending shaft, start blending on medium, gradually increasing to
high until smooth, about 30 to 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 Smoothie
Blend this for a post-workout pick-me-up.
Makes about 16 ounces
½
cup coconut milk or low-fat milk
1
⁄
3
cup vanilla or plain yogurt
2
tablespoons protein powder
1
banana, cut into ½-inch pieces
1
cup mango (fresh or frozen, cut into ½-inch pieces)
½
cup pineapple (cut into ½-inch pieces)
1. Put all ingredients in order listed into the blending cup.
2. Using the blending shaft, start blending on medium, gradually increasing to
high until smooth, about 25 to 30 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
