Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy drink.
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
Combine the banana, yogurt, honey, and ginger. Blend until smooth.
nutrition (per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein
Orange Dream Creamsicle
Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused drink.
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes
Combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
nutrition (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium
Green Tea, Blueberry and Banana
Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
1. Microwave water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. Combine berries, banana, and milk in a blender with ice crushing ability.
3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
nutrition (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein
Very Berry Breakfast
Start your day off with a bang with this fruit-packed smoothie.
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice
Combine all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.
nutrition (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein
World’s Best Smoothie
Slurp down this smoothie at breakfast, and you’ll feel satisfied until lunchtime.
1 c plain nonfat yogurt
½ c orange juice
6 frozen strawberries
Combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
nutrition (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium
This decadently thick drink can even satisfy your desire for ice cream!
1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks
1. Combine the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. Add the pineapple and blend at “whip” speed until smooth.
nutrition (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein
Stay full and fight disease. This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey
Combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
nutrition (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein
Banana-Blueberry Soy Smoothie
Succulent, summer-ripe blueberries burst with flavor in this delicious drink. Skip the sugar or artificial sweetener for a healthier pick; the fruit makes it naturally sweet.
1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract
Combine 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.
nutrition (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein
Tropical Papaya Perfection
Fat-free vanilla ice cream makes this dish sinful and slimming. Skip the spoonful of sugar for a healthier pick.
1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder
3 ice cubes
1. Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
2. Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
nutrition (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein
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