Smoothies

Cantaloupe-lime smoothies

From Good Housekeeping – Total time 10 minutes – Makes 1 smoothie

  • 1 lime
  • 2 cups diced cantaloupe
  • 1/3 cup diced peach
  • 1 Tbsp. honey
  • 3 ice cubes
  1. From lime, grate ½ teaspoon zest and squeeze 2 tablespoons juice.
  2. In blender, combine lime zest, lime juice, cantaloupe, peach, honey, and ice.
  3. Blend until mixture is smooth and frothy.

Each smoothies about 233 calories, 4 g protein, 60 g carbohydrate, 1 g total fat (o g saturated), 4 g fiber, 0 mg cholesterol, 30 mg sodium.

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Mixed-berry & banana smothie

From Redbook – Total time 5 minutes – Makes 4 smoothies

  • ½ cup pomegranate or cranberry juice
  • 2 containers (6 oz, each) mixed-berry yogurt
  • 2 large ripe bananas, sliced
  • 1 bag (12 oz) frozen mixed berries
  1. In blender, combine juice, yogurt, bananas, and berries.
  2. Blend until mixture is smooth.

Each smoothies  about 199 calories, 4 g protein, 47 g carbohydrate, 1 g total fat (1 g saturated), 4 g fiber, 5 mg cholesterol, 44 mg sodium.

Strawberry mania

From Good Housejeeping – Total time 5 minutes – Makes 1 smoothie

  • ¼ cup cranberry juice cocktail, chilled
  • 1 cntainer (8 oz) low-fat strawberry yogurt
  • 1 cup frozen strawberries.

In blender, combine juice, yogurt, and strawberries. Blend until mixture is smooth and frothy.

Each smoothies about 326 calories, 10 g protein, 68 g carbohydrate, 4 g total fat (2 g saturated), 3 g fiber, 15 mg cholesterol, 141 mg sodium.

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Fruit-Basket smoothies

From Seventeen – Total time 5 minutes – Makes 1 smoothie

  • ½ banana
  • 1 cup strawberries
  • ¾ cup skim (fat-free) milk
  • 3 ice cubes

In blender, combine banana, strawberries, milk, and ice. Blend until mixture is smooth

Each smoothies about 168 calories, 8 g protein, 35 g carbohydrate, 1 g total fat (0 g saturated), 5 g fiber, 4 mg cholesterol, 79 mg sodium.

Tropical smoothies

From Cosmo Girl – Total time 5 minutes – Makes 1 smoothie

  • 1 kiwi, peeled and cut into ¼-inch chunks
  • ½ mango, peeled and cut into ¼-inch chunks
  • 1 cup orange juice
  • 2 cups apple juice
  • 1 cup extra-firm light tofu

In blender, combine kiwi, mango, juices, and tofu. Blend just until mixture is smooth.

Each smoothies about 569 calories, 20 g protein, 119 g carbohydrate, 4 g total fat (1 g saturated), 6 g fiber, 0 mg cholesterol, 248 mg sodium.

Power drink

High in fiber, this smoothie is packed with antioxydants and protein, which help you stay energized all day.

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Mango strawberry smoothies

From Good Housekeeping – Total time 5 minutes – Makes 2 smoothies

  • 1 cup fresh or frozen unsweetened strawberries
  • 1 cup mango or apricot nectar, chilled
  • ½ cup plain or vanilla yogurt
  • 4 ice cubes

In blender, combine strawberries, mango nectar, yogurt, and ice. Blend until mixture is smooth and frothy.

Each smoothies about 129 calories, 4 g protein, 27 g carbohydrate, 1 g total fat (1 g saturated), 2 g fiber, 3 mg cholesterol, 44 mg sodium.

Banana peanut butter smoothies

From Good Housekeeping – Total time 5 minutes – Makes 1 smoothie

  • 1 small ripe banana, cut in half
  • ½ cup low-fat (1 %) milk
  • 1 tsp.creamy peanut butter
  • 3 ice cubes

In blender, combine banana, milk, peanut butter, and ice. Bled until mixture is smooth and frothy.

Each smoothies about 165 calories, 6 g protein, 28 g carbohydrate, 4 g total fat (2 g saturated), 2 g fiber, 5 mg cholesterol, 85 mg sodium.

Taste sensation

For a thicker, colder smoothies, use a banana that's been peeled, cut into chunks, and frozen up to 1 week in a self-sealing plastic bag.

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Mango Lassi

From Country Living – Total time 5 minutes – Makes 2 drinks

  • 2 cups canned mango pulp (preferably Alphonso mango pulp*)
  • 3 cups plain yogurt
  • 2 Tbsp.sugar
  • Ice

In blender, combine mango pulp, yogurt, sugar, and 2 cups water. Blend until mixture is smooth. Serve over ice.

Each drink about 426 calories, 14 g protein, 69 g carbohydrate, 12 g total fat (8 g saturated), 2 g fiber, 48 mg cholesterol, 186 mg sodium.

* Canned mango pulp can be purchased at ethnic food stores; if unavailable, substitute Ceres mango juice and omit the water.

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Pomegranate berry smoothies

From Good Housekeeping – Total time 5 minutes – Makes 1 smoothie

  • ½ cup chilled pomegranate juice
  • ½ cup vanilla low-fat yogurt
  • 1 cup frozen mixed berries

In blender, combine juice, yogurt, and berries. Blend until mixture is smooth.

Each smoothies about 250 calories, 6 g protein, 52 g carbohydrate, 2 g total fat (1 g saturated), 5 g fiber, 8 mg cholesterol, 110 mg sodium.

Health Kick

Delicious smoothies are full of fruits that give your body a nutritional boost

Bananas are high in potassium, which helps protect against the risk of heart disease.

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Mangoes (as well as other orange fruits and vegetables) are a great source of beta carotene, which the body converts to vitain A. It's essential for normal vision, healthy skin, hair, and nails, and to boost resistance to infection.

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Berries are a good source of vitamins, fiber, and folic acid, and are high in antioxidants.

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Red grapes contain the same phytochemicals found in red wine that protect against heart disease.

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Great grape smoothies

 

From Good Housekeeping – Total time 5 minutes – Makes 1 smoothie

  • ½ cup grape juice, chilled
  • ¼ cup plain low-fat, chilled
  • 1 cup frozen seedless red grapes

In blender, combine juice, yogurt, and grapes. Blend until mixture is smooth and frothly.

Each smoothies about 228 calories, 5 g protein, 51 g carbohydrate, 2 g total fat (1 g saturated),1 g fiber, 4 mg cholesterol, 50 mg sodium.

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Blueberry blast

Frome Good Housekeeping – Total time 5 minutes – Makes 1 smoothie

  • ¼ cup cranberry juice cocktail, chilled
  • 1 container (8 oz.) low-fat blueberry yogurt
  • ½ cup frozen blueberries

In blender, combine juice, yogurt, and blueberries. Blend until mixture is smooth and frothly.

Each smoothies about 311 calories, 10 g protein, 63 g carbohydrate, 3 g total fat (2 g saturated), 4 g fiber, 15 mg cholesterol, 146 mg sodium.

 
Honeydew kiwi smoothies
 
From Good Housekeeping – Total time 10 minutes – Makes 1 smoothie
 
• 2 cups diced honeyclew melon
• 1 Tbsp. fresh lemon juice
• 1 Tbsp. honey
• 3 ice cubes
• ½ cup frozen diced kiwi
 
In blender, combine honeydew, lemon juice, honey, and ice. Blend until mixture is smooth. Add kiwi; blend until kiwi is broken up but seeds are not ground.
 
Each smoothies about 246 calories, 3 g protein, 64 g carbohydrate, 1 g total fat (0 g saturated), 6 g fiber, 0 mg cholesterol, 41 mg sodium.

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