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Best and Worst Smoothies

The real skinny on smoothies, plus 3 healthy smoothie recipes.
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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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