16
17
SMOOTHIES AND DRINKS
Br
eakfast Shake for the Road
Nutrition in a cup!
Make this smoothie in the mor
ning for br
eakfast on the road.
Makes about 16 ounces (480 g)
½
cup (125 ml) juice
½
cup (125 ml) lowfat yogurt
3
strawberries, hulled and halved
½
cup (125 ml) mango pieces
[fr
esh or fr
ozen, cut into ½-inch (1.25 cm) pieces]
1
tablespoon (15 ml) gr
ound flax seeds (optional)
1
fr
ozen banana, cut into ½-inch (1.25 cm) pieces
1.
Put all ingr
edients in or
der listed into the mixing cup.
2.
Using the blending shaft, blend until smooth, about 30 to 45 seconds.
3. Serve
immediately
.
Nutritional infor
mation per ser
ving [8 ounces (240 g)]:
$BMPSJFT
GSPN
GBU
t
DBSC
H
t
QSP
H
t
GBU
H
t
TBU
GBU
H
t
DIPM
NH
t
TPE
NH
t
DBMD
NH
t
GJCFS
H
Power Blast Pr
otein Smoothie
Blend this for a post-workout pick-me-up.
Makes about 16 ounces (480 g)
½
cup (125 ml) coconut milk
1
∕
3
cup (75 ml) vanilla or plain yogurt
2
tablespoon (30 ml) pr
otein powder
1
banana, cut into ½-inch (1.25 cm) pieces
1
cup (250 ml) mango pieces, cut into ½-inch (1.25 cm) pieces
½
cup (125 ml) pineapple pieces, cut into ½-inch (1.25 cm)
pieces
1.
Put all ingr
edients in or
der listed into the mixing cup.
2.
Using the blending shaft, blend until smooth, about 25 to 30 seconds.
3. Serve
immediately
.
Nutritional infor
mation per ser
ving [8 ounces (240 g)]:
$BMPSJFT
GSPN
GBU
t
DBSC
H
t
QSP
H
t
GBU
H
t
TBU
GBU
H
t
DIPM
NH
t
TPE
NH
t
DBMD
NH
t
GJCFS
H
Simple Fruit Smoothie
This r
ecipe works gr
eat with any type of fruit or juice.
Makes about 16 ounces (480 g)
½
cup (125 ml) pomegranate juice
½
banana, cut into 1-inch (2.5 cm) pieces
1½
cups (375 ml) mixed fruit, fr
esh or fr
ozen
1. Put all ingr
edients in or
der listed into the mixing cup.
2. Using the blending shaft, blend until smooth, about 30 seconds.
3. Serve immediately
.
Nutritional infor
mation per ser
ving [8 ounces (240 g)]:
$BMPSJFT
GSPN
GBU
t
DBSC
H
t
QSP
H
t
GBU
H
t
TBU
GBU
H
t
DIPM
NH
t
TPE
NH
t
DBMD
NH
t
GJCFS
H
Zucchini Spice Muf
fins
The shr
edding disc makes these muffins a br
eeze to make.
Makes 6 lar
ge muf
fins
nonstick cooking spray
½
cup (125 ml) toasted, cooked walnuts
1
medium zucchini [about 8 ounces (240 g)], trimmed and cut to
fit the feed tube of the work bowl
½
cup (125 ml) packed light or dark br
own sugar
1
large egg, lightly beaten
¾
cup (175 ml) unbleached, all-purpose flour
¼
teaspoon (1 ml) baking soda
¼
teaspoon (1 ml) baking powder
1
teaspoon (5 ml) gr
ound cinnamon
¼
teaspoon (1 ml) gr
ound cloves
¼
teaspoon (1 ml) gr
ound nutmeg
¼
teaspoon (1 ml) gr
ound ginger
½
teaspoon (2 ml) table salt
1
∕
3
cup vegetable oil
¾
teaspoon (3.75 ml) pur
e vanilla extract
1.
Pr
eheat oven to 375°F (190°C). Lightly coat a 6-cup (1.5 L) r
egular
muf
fin pan with nonstick cooking spray; r
eserve.
2.
Insert the chopping blade into the work bowl. Add the toasted nuts
and pulse until chopped. Remove and r
eserve.
3.
Replace the chopping blade with the shr
edding disc. Shr
ed the
zucchini, and then r
emove to squeeze as much of the liquid out
of it as possible [you should end up with about 2 cups (500 ml) of
shr
edded zucchini]. Reserve in a lar
ge mixing bowl.
