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    3 Smoothie Recipes continued...

    Design-Your-Own Fruit Smoothie

    One of my favorite combinations for this smoothie is vanilla low-fat yogurt with V8 Fusion Light (Pomegranate Blueberry) for the juice and frozen blackberries or blueberries for the fruit.

    Ingredients:

    6 ounces (3/4 cup) any light or low-fat yogurt or plain yogurt

    6 ounces (3/4 cup) any 100% fruit juice

    1 cup any frozen or fresh fruit

    1 cup crushed ice

    1 tablespoon ground flaxseed

    Directions:

    1. Add ingredients to blender or food processor and pulse until mixture is blended and smooth.
    2. Pour into a glass and enjoy.

    Makes 1 serving

    Per serving: 270 calories, 9.5 g protein, 50 g carbohydrate, 4.5 g fat, 0.4 g saturated fat, 0.8 g monounsaturated fat, 2.9 g polyunsaturated fat, 4 mg cholesterol, 10.5 g fiber, 102 mg sodium. Calories from fat: 15%. Omega-3 fatty acids: 2 grams, omega-6 fatty acids: 0.8 gram.

    Vanilla Chai Smoothie

    Ingredients:

    1/2 cup vanilla light soymilk (such as Silk brand)

    1/2 cup vanilla light or low-fat yogurt

    2/3 cup frozen banana slices

    1/2 cup crushed ice

    2 pinches ground cinnamon

    2 pinches ground ginger

    1 pinch ground cloves

    Directions:

    1. Add ingredients to blender or food processor and pulse until mixture is blended and smooth.
    2. Pour into a glass and enjoy.

    Makes 1 serving

    Per serving: 149 calories, 7 g protein, 28 g carbohydrates, 1 g fat, 0.1 g saturated fat, 0.3 g monounsaturated fat, 0.5 g polyunsaturated fat, 3 mg cholesterol, 2 g fiber, 124 mg sodium. Calories from fat: 6%. Omega-3 fatty acids: 0.1 gram, omega-6 fatty acids: 0.4 gram.

    Peanut Butter Cup Smoothie

    Ingredients:

    1/2 cup light vanilla soy milk (or 1/2 cup 1% or nonfat milk plus 1/2 teaspoon vanilla extract)

    1 tablespoon unsweetened cocoa powder

    2 tablespoons natural-style smooth peanut butter

    2/3 cup frozen banana slices

    1 packet Splenda or other alternative sweetener of your choice (optional)

    2/3 cup crushed ice

    Directions:

    1. Add ingredients to blender or food processor and pulse until mixture is blended and smooth.
    2. Pour into a glass and enjoy.

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