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Easy Smoothie Recipes From waking-up to on-the-run, six smoothie recipes from the EatingWell Test Kitchen Wake-Up Smoothie With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein. 11⁄4 cups orange juice, preferably calcium-fortified 1 banana 11⁄4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries 1⁄2 cup low-fat silken tofu or low-fat plain yogurt 1 tablespoon sugar or Splenda Granular (optional) Combine all ingredients in a blender; cover and blend until creamy. Serve immediately. Makes 3 servings, 1 cup each Per serving 157 calories, 2 g fat (0 g sat, 0 g mono), 0 mg cholesterol, 33 g carbohydrate 4 g protein, 4 g fiber, 19 mg sodium Nutrition bonus: Vitamin C (110% daily value), Fiber (16% dv).  Papaya Smoothie 1 papaya, peeled, seeded and roughly chopped (1 1/4 cups) 3/4 cup bottled fruit nectar, such as papaya, mango or peach 1/2 cup buttermilk 2 1/2 tablespoons sugar, preferably superfine 2 tablespoons fresh lime juice 5 ice cubes In a blender, combine all ingredients and blend until very smooth and frothy. Pour into 2 tall glasses and serve. Makes about 2 1/2 cups, for 2 servings. Per serving: 170 calories, 3 grams protein, 1 gram fat (0.4 gram saturated fat), 41 grams carbohydrate, 70 mg sodium, 2 mg cholesterol.1 gram fiber Apricot Smoothie In a blender, puree 1 cup canned apricot halves in light syrup, 6 ice cubes, 1 cup nonfat plain yogurt and 3 tablespoons granulated sugar until frothy. Makes 3 cups, for 2 servings. Per serving: 165 calories, 0.4 gram fat Strawberry-Almond Smoothie 10 frozen whole strawberries 1 cup almond milk or 1% milk 1/2 cup silken tofu (4 oz.) 2 Tbsp. sugar In a blender, combine strawberries, almond milk (or 1%), tofu and sugar. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve. Makes about 2-1/4 cups, for 2 servings. Per serving:185 calories, 5 grams protein, 3 grams fat (0 grams saturated fat), 37 grams carbohydrate, 55 mg sodium, 0 mg cholesterol, 3 grams fiber Ingredient note: Almond milk is a delicious, low-fat alternative to skim or low-fat milk, especially for the lactose-intolerant. Banana-Berry Smoothie 1 ripe medium banana, peeled and sliced 1 1/4 cups orange juice 1 cup frozen blueberries or raspberries 1/2 cup silken tofu 2 ice cubes, crushed 1 Tbsp. sugar, or to taste In a blender, combine all ingredients; blend until smooth and frothy. Serve immediately. Makes about 3 cups, for 3 servings. Per serving:145 calories,,4 grams protein,,1.5 grams fat (0.1 gram saturated fat), 31 grams carbohydrate, 5 mg sodium, 0 mg cholesterol, 3 grams fiber, 17 mg calcium Test kitchen tip: An easy way to crush ice is to place cubes in a heavy-duty plastic bag and break them with a rolling pin. Mango-Passion Fruit Smoothie The sweetness level of mangoes varies considerably. Start with the lesser amount of passion fruit juice and add more to taste. 1 ripe mango, peeled and diced (1 cup) 2/3 cup nonfat vanilla yogurt 1/3-1/2 cup frozen passion fruit juice concentrate 1/4 cup water 2 ice cubes, crushed Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately. Makes 2 servings, 1 cup each. Per serving: 215 calories, 1 g fat (0 g sat, 0 g mono), 1 mg cholesterol, 44 g carbohydrate, 7 g protein, 1 g fiber, 90 mg sodium Nutrition bonus: 37 mg vitamin C (62% dv), 155 mg calcium (15% dv). Click here for hundreds more EatingWell recipes « Back |
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