Fruit Smoothies

These delicious fruit smoothies are easy to make

 
For each of the following recipes, combine all the ingredients in an electric blender or food processor, cover, and process until smooth. Serve immediately.

Banana-Pineapple

One 10-1/2 ounce package soft lite silken tofu
1 medium banana
2 cups unsweetened orange-pineapple juice, chilled
One 8-ounce can unsweetened crushed pineapple, chilled

Makes 5 cups

Nutritional info (per 1-cup serving):
Calories: 120
Protein: 5 grams
Carbohydrate: 23 grams
Fat: 0.5 grams total (0 grams saturated fat)
Cholesterol: 0
Sodium: 65 mg

Chocolate Almond Delight (With extra calcium!)

1 cup nonfat frozen yogurt (or low-fat ice cream)
3/4 cup nonfat milk
1/4 cup chocolate syrup
1/4 tsp almond extract
2 scoops plain vanilla or chocolate soy protein

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 245
Fat: 1 gram
Cholesterol: 2 mg
Carbohydrate: 47 grams
Protein: 17 grams
Fiber: 1 gram
Iron: 1 mg
Sodium: 248 mg
Calcium: 118 grams

Pumpkin Frappe (Bonus beta carotene!)

3/4 can pumpkin
1/2 tsp cinnamon
3/4 cup frozen 100% apple juice concentrate, undiluted
2 scoops plain or soy protein
1/8 tsp nutmeg
1/4 cup nonfat or 1% milk
3 ice cubes

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 263
Fat: 1 gram (0 saturated)
Protein: 13 grams
Carbohydrate: 53 grams
Fiber: 4 grams
Cholesterol: 0 mg
Iron: 2mg
Sodium: 146 mg
Calcium: 91 mg
Beta carotene: 102 IU

Double Strawberry Shake (Bonus vitamin C!)

2 cups strawberries
1/2 cup nonfat or 1% milk
3 Tbsp strawberry preserve
3 ice cubes
2 scoops plain vanilla or strawberry soy

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 175
Fat: 1 gram (0 saturated)
Protein: 13 grams
Carbohydrate: 30 grams
Fiber: 2 grams
Cholesterol: 1 mg
Iron: 1 mg
Sodium: 133 mg
Calcium: 46 mg
Vitamin C: 82 mg

Berry Blast (Bonus fiber!)

2 cups fresh or frozen mixed berries
1 cup unsweetened apple juice
1/2 cup frozen 100% cranberry cocktail concentrate
3 ice cubes
2 scoops plain, vanilla or strawberry soy

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 313
Fat: 1 gram (0 saturated)
Carbohydrate: 67 grams
Fiber: 6 grams
Cholesterol: 0 mg
Iron: 1 mg
Sodium: 131 mg
Calcium: 156 mg

Tangy Tropical Smoothie (Bonus folic acid)

1 cup unsweetened pineapple
1/3 cup orange juice concentrate
1 large ripe banana
3 ice cubes
2 scoops plain or vanilla soy

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 247
Fat: 1 gram (0 saturated)
Carbohydrate: 51 grams
Fiber: 2 grams
Cholesterol: 0 mg
Iron: 1 mg
Sodium: 103 mg
Calcium: 40 grams
Folic Acid: 113 mg

Strawberry-Banana Smoothie

1 medium banana, in chunks
1 cup sliced strawberries
1 cup nonfat milk
1 Tbsp wheat germ
1 tsp vanilla

Makes 2 cups

Nutritional info (per 1-cup serving):
Calories: 144
Fat: 1.4 grams
Carbohydrate: 7.3 grams
Cholesterol: 2.2 mg
Protein: 28 grams
Sodium: 64 mg

This page last updated 12/22/08 10:21 PM