Start by placing about a half-cup
of liquid in the blender, then a sliced banana, or a cup of other
fruit, and pureé until smooth, gradually adding more liquid
until you reach the desired consistency. If you use fruit at
room temperature and you want an instantly-chilled smoothie,
replace a little of the liquid with a few ice cubes. With frozen
fruit, of course, you'll always have a chilled drink as near
as your fridge.
The following are two too-good-to-skip
- Makes 2 servings.
1 cup orange juice
2 cups pineapple chunks packed in their own juice, drained
1/4 cup skim milk
2 Tbsp. honey
4-5 ice cubes
Place all ingredients in a blender
and pureé until smooth.
Per serving: 326 calories, 0
g. total fat (0 g. saturated fat), 80 g. carbohydrate, 2 g. protein,
4 g. dietary fiber, 38 mg. sodium.
Mango Smoothie - Makes 2 servings.
1 1/2 - 2 cups mango, fresh
(peeled, pitted and cut up), canned (drained), or frozen
1 cup low-fat or non-fat vanilla yogurt
1/4-1 cup low-fat or non-fat milk, as needed for desired consistency
In a blender, place mangos and
yogurt and pureé until smooth. Gradually blend in enough
milk to achieve desired consistency.
Per serving: 198 calories, 2
g. total fat (1 g. saturated fat), 39 g. carbohydrate, 8 g. protein,
2 g. dietary fiber, 98 mg. sodium.