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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Pros of Orange Juice

• Orange juice can help undo the damage of an unhealthy meal on your body by counteracting the inflammatory effects. This is attributed to the fact that oranges have more than 60 flavonoid antioxidants. Eating a regular orange also provides this health benefit, but it's more likely people will drink a glass of orange juice after a meal, rather than eat an orange.
• A glass of orange juice each day may prevent recurrent kidney stones better than other citrus juices. Citrus juice is said to help prevent the formation of kidney stones because it contains citrate, which helps decrease the acidity of urine. Orange juice in particular, increases the levels of citrate in the urine and decreases urine acidity, unlike other citrus juices
• A whole orange offers more fiber than fruit juice, and contains fewer calories. Fiber is great because it prevents certain types of cancers, keeps you regular, and helps fill you up so you're less likely to eat as many calories.

Nutrition Facts

Orange juiceOrange juice

Amount Per 1 fl oz (31 g)1 fruit yields (86 g)100 grams1 cup (248 g)1 fruit yields (86 g)

Calories 39

% Daily Value*

Total Fat 0.2 g	0%
Saturated fat 0 g	0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 172 mg	4%
Total Carbohydrate 9 g	3%
Dietary fiber 0.2 g	0%
Sugar 7 g
Protein 0.6 g	1%

Vitamin A	3%	Vitamin C	71%
Calcium	0%	Iron	1%
Vitamin D	0%	Vitamin B-6	0%
Vitamin B-12	0%	Magnesium	2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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