10
1
cup orange, apple or other fruit
juice
1
cup soy milk/beverage
1
tablespoon vanilla extract
1
cup silken tofu, cut into 1-inch
pieces
2
cups frozen strawberries
(do not thaw)
Place all ingredients in blender jar in order
listed. Set on Speed 18 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
CHOCOLATE PEPPERMINT
SHAKE
Serve with a candy cane stirrer for a festive
garnish.
Makes 6 servings
1/2
cup chocolate syrup
4
cups chilled lowfat milk
3
cups chocolate ice cream
1
teaspoon peppermint extract
Place all ingredients in blender jar in order
listed; cover blender jar. Set on Speed 16
and blend until thick, smooth, and creamy,
about 30 to 40 seconds. Serve immediately
in tall glasses with straws.
Nutritional information per serving:
Calories 301 (31% from fat) • carb. 44% • pro. 10g
fat 10g • sat. fat • 7g • chol. 35mg • sod. 163mg
calc. 307mg • fiber 0g
CRÊME CARAMEL SHAKE
This shake is an excellent source of
calcium, making a now and then indulgence
“a good thing.”
Makes 4 servings
3
cups lowfat milk
2
cups “light” vanilla ice cream or
frozen yogurt
3
tablespoons caramel syrup
2
teaspoons vanilla extract
Place all ingredients in blender jar in order
listed; cover blender jar.
Set on Speed 16. Blend until smooth,
creamy and thick, about 40 to 50 seconds.
Serve immediately in tall glasses with
straws.
Nutritional information per serving:
Calories 223 (30% from fat) • carb. 29g • pro. 9g
fat 8g • sat. fat 5g • chol. 39mg • sod. 131mg
calc. 315mg • fiber 0g
MONKEY-DOODLE SHAKE
Chocolate frozen yogurt and bananas are
combined to make this creamy shake.
Makes 4 servings
2
cups lowfat milk
2
bananas, cut into 1-inch pieces
2
cups lowfat chocolate frozen
yogurt
2
tablespoons chocolate syrup
Place all ingredients in blender jar in order
listed; cover blender jar. Set on Speed 16
and blend until smooth, creamy and thick-
ened, about 40 to 50 seconds. Serve imme-
diately in tall glasses with straws.
Nutritional information per serving:
Calories 257 (18% from fat) • carb. 46g • pro. 8g
fat 5g • sat. fat 3g • chol. 19mg • sod. 95mg
calc. 216mg • fiber 2g
ORANGE MANGO PEACH
FRAPPÉ
Make orange juice ice cubes ahead of time
and be ready to make frappes and smooth-
ies whenever you want a refreshing treat.
Makes 4 servings
3/4
cup orange juice
2
mangoes, cut into cubes
3/4
cup peach slices (may use frozen)
1/2
cup peach or apricot nectar or
juice
1/4
cup lime juice
1/2
cup white grape juice
Orange slices and fresh mint for
garnish
Freeze orange juice in ice cube trays (3/4
cup will make 7 - 8 standard ice cubes).
Place ingredients in the blender jar in
the order listed. Cover blender jar.
Set on Speed 18 and blend until smooth,
20 to 30 seconds. Turn blender off.
Serve immediately.
Serve in chilled glasses garnished with
orange slices and fresh mint sprigs.
Nutritional analysis per serving:
Calories 135 (3% from fat) • carb 35g • pro. 1g • fat 0g
sat. fat 0g • chol. 0mg • sod. 5mg • calc. 23mg
fiber 3g
Note: For a Frappé with a kick, substitute
vodka or light rum for the white grape juice.
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