Healthy Smoothies

1. Raspberry-Strawberry Ice


Makes: 16  servings

Serving size: 1/2 cup

Yield: 8 cupsPrep 20 minsFreeze 40 mins   

Ingredients

• 1 cup  sugar

• 2/3 cup  water

• 2 pints  strawberries, hulled and pureed

• 2 cups  raspberries, pureed and strained

• 1/4 cup  fresh lemon juice

Directions1. Combine sugar and water in saucepan; bring to boil. Reduce heat and simmer 5 minutes. Cool.2. Stir fruit puree and lemon juice into syrup. Cover and refrigerate 2 hours or overnight. Freeze in ice cream maker according to manufacturer's directions. 

Make Ahead TipPrepare ice mixture. Cover and refrigerate up to 2 days. Freeze as directed.

Nutrition Facts

• Servings Per Recipe 16
 
• cal.(kcal)70,
 
• carb.(g)17,
 
• sodium(mg)1,
 
• Percent Daily Values are based on a 2,000 calorie diet.

2. Wake-up Shake

Makes: 1  servingsStart to Finish 10 mins

Ingredients

• 1 1/2 cups  plain low-fat yogurt

• 1 1/2 ripe bananas, peeled and cut up

• 1/4 cup  wheat germ

• 2 tablespoons  protein powder (optional)
• 
  

Directions

Puree all ingredients together in blender until well mixed. 

Nutrition Facts

• Servings Per Recipe 1
 
• cal.(kcal)480,
 
• Fat, total(g)9,
 
• chol.(mg)20,
 
• carb.(g)78,
 
• pro.(g)28,
• sodium(mg)241,
 
• Percent Daily Values are based on a 2,000 calorie diet.

3. All-Fruit Smoothie

Makes: 1  servings Serving size: 14 ouncePrep 5 mins

Ingredients

• 1 ripe Bartlett pear, peeled, cored and cut into chunks

• 1/2 cup  green seedless grapes

• 1 small ripe banana

• 2 teaspoons  honey

• 1/4 cup  cranberry juice cocktail

• 5 ice cubes

Directions

1. Puree pear, grapes, banana and honey in blender. With motor on, add cranberry juice through feed tube; puree until blended. Add ice through feed tube one cube at a time until thick and smooth.

Nutrition Facts

• Servings Per Recipe 1
 
• cal.(kcal)320,
 
• Fat, total(g)2,
 
• sat. fat(g)1,
 
• carb.(g)81,
 
• pro.(g)2,
• sodium(mg)4,
 
• Percent Daily Values are based on a 2,000 calorie diet.

4. Strawberry-Apple Smoothie

Yield: 3 cupsPrep 10 mins

Ingredients

• 1 cup  strawberry low-fat yogurt

• 1 6 ounce bag frozen strawberries

• 1 Gala, Fuji, or Golden Delicious apple, peeled, cored and cut up

• 1 tablespoon  sugar

• 1 cup  ice cubes

Directions

1. Puree yogurt, strawberries, apple, and sugar in blender on high speed. With machine running, add ice through feed tube one cube at a time, until mixture is thick and smooth.

Nutrition Facts

• cal.(kcal)135,
 
• Fat, total(g)1,
 
• chol.(mg)3,
 
• sat. fat(g)1,
 
• carb.(g)29,
 
• fiber(g)3,
 
• pro.(g)4,
• sodium(mg)44,
 
• Percent Daily Values are based on a 2,000 calorie diet.
• 
  

5. Nectarine-Orange Smoothie

Yield: 2-1/2 cupsPrep 15 mins

Ingredients

• 1/2 pound  fresh nectarines or peaches, peeled and cut up

• 1 cup  soy milk, chilled

• 1/3 cup  orange juice

• 1 tablespoon  sugar

•  Ice cubes

•  Sliced nectarines or peaches and mint sprigs, for garnish

Directions

1. Puree nectarines, soy milk, juice, and sugar in blender. Blend until mixture is thick and smooth. Serve over ice. Garnish with sliced nectarines and mint sprigs, if desired.

Nutrition Facts

• cal.(kcal)160,
   
• Fat, total(g)3,
   
• carb.(g)30,
   
• fiber(g)2,
   
• pro.(g)6,
   
• sodium(mg)57,
   
• Percent Daily Values are based on a 2,000 calorie diet.

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