Nutritional information per serving (1 cup [250 ml]):
Calories 129 (5% from fat) • carb. 22g • pro. 2g • fat 1g •
sat. fat 0g • chol. 2mg • sod. 29mg • calc. 82mg • fiber 3g
JUICE BAR ORANGE SMOOTHIE
This calcium-rich smoothie makes a
refreshing afternoon snack.
Makes 4 servings
4
strips orange zest, bitter white
pith removed
2
tablespoons (30 ml) sugar
1
cup (250 ml) orange segments, cut into
1-inch (2.5 cm) pieces
1
cup (250 ml) fat-free milk
1
cup (250 ml) orange/tangerine juice
blend
½
cup (125 ml) powdered fat-free milk
1
teaspoon (5 ml) powdered egg white
2
teaspoons (10 ml) vanilla extract
15 ice cubes
Place orange zest and half the sugar in
blender jar. Select Purée and blend for 10–15
seconds. Add remaining ingredients to blender
jar in order listed; cover blender jar. Select
Liquefy, cover and blend until smooth and
slushy, about 20–30 seconds.
Serve immediately.
Nutritional information per serving:
Calories 130 (2% from fat) • carb. 26g • pro. 6g •
fat 0g • sat. fat 0g • chol. 3mg • sod. 89mg •
calc. 219mg • fiber 1g
BASIC FRUIT AND YOGURT SMOOTHIE
A delicious drink for breakfast on the run. The
fruits may be varied to suit your own taste.
Add more calcium by using calcium-enriched
orange juice.
Makes about 48 ounces (720 g)
2
cups (500 ml) pineapple chunks
1
medium banana, cut in 1-inch
(2.5 cm) pieces
1
cup (250 ml) orange juice
1
cup (250 ml) fat-free vanilla yogurt
2
cups (500 ml) frozen strawberries
(do not thaw)
Place all ingredients in blender jar in order
listed. Select Liquefy and blend until smooth
and creamy, about 20 seconds. Serve
immediately or refrigerate.
Nutritional information per serving (based on 6 servings):
Calories 105 (4% from fat) • carb. 25g • pro. 3g • fat 0g •
sat. fat 0g • chol. 1mg • sod. 23mg • calc. 76mg • fiber 2g
TO-FRUITTI SMOOTHIES
Tofu is a great source of protein and a nice
alternative to using dairy products in
smoothies. Change the fruits to suit your own
taste.
Makes 48 ounces (1.4 L)
2
cups (500 ml) mango chunks
(1-inch [2.5 cm] pieces), about
12 ounces (360 ml)
1
medium banana, cut in 1-inch
(2.5 cm) pieces
1
cup (250 ml) orange, apple or other fruit
juice
1
cup (250 ml) soy milk/beverage
1
tablespoon (15 ml) vanilla extract
1
cup (250 ml) silken tofu, cut into 1-inch
(2.5 cm) pieces
2
cups (500 ml) frozen strawberries
(do not thaw)
Place all ingredients in blender jar in order
listed. Select Liquefy and blend until smooth
and creamy, about 20 seconds. Serve
immediately or refrigerate.
Nutritional information per serving (based on 6 servings):
Calories 135 (18% from fat) • carb. 25g • pro. 5g •
fat 2g • sat. fat 0g • chol. 0mg • sod. 10mg •
calc. 63mg • fiber 4g
DULCE DE LECHE SHAKE
Makes about 6 cups (1.5 L)
3
cups (750 ml)vanilla bean or French
vanilla ice cream
1½ cups (375 ml) milk (whole or reduced
fat)
1
⁄
3
cup (75 ml) dulce de leche (a very thick,
Spanish/South American “caramel
sauce” which can be found in well-
stocked grocery and specialty food
markets)
Garnish: Sugared pecans, sliced fresh peach
or strawberry
For an adult dessert drink, add bourbon,
rum, brandy or liqueur such as amaretto or
Frangelico – about ½ ounce (15 g) per ¾ cup
(175 ml) shake.
Place ice cream, milk, and dulce de leche in
blender jar in that order. Select Liquefy and
blend until smooth, creamy, and homogenous,
about 30–40 seconds.
Serve in chilled martini glasses as a dessert
drink. Garnish with chopped sugared pecans
and a slice of fresh peach or strawberry.
Nutritional information per serving (1 cup [250 ml]):
Calories 262 (48% from fat) • carb. 29g • pro. 5g •
fat 14g • sat. fat 8g • chol. 48mg • sod. 114mg
•
calc. 186mg • fiber 0g
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