9
RECIPES
SMOOTHIES AND DRINKS
Simple Fruit Smoothie
This recipe works great with any type of fruit or juice.
Makes 16 onces
½
cup juice (use your favorite)
½
banana (cut into 1-inch pieces)
1½
cups mixed fruit, fresh or frozen
1. Put all ingredients, in the order listed, into the mixing cup.
2. Blend on High, using a gentle up-and-down motion, until smooth,
about 30 seconds.
3. Serve immediately.
Nutritional information per serving (8 ounces):
Calories 112 (4% from fat) • carb. 28g • pro. 1g • fat 1g • sat. fat 0g
chol. 0mg • sod. 6mg • calc. 16mg • fiber 3g
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 (use your favorite)
½
cup low-fat yogurt
½
cup peach pieces (fresh or frozen, cut into ½-inch pieces)
¼
cup blueberries
1
tablespoon ground flax seeds (optional)
1
frozen banana, cut into ½-inch pieces
1. Put all ingredients, in the order listed, into the mixing cup.
2. Blend on High, using a gentle up-and-down motion, until smooth,
about 25 to 30 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
