6 Fruity Smoothies
Big on flavor and relatively low in calories, these smoothies are the perfect way to boost your wellness this year
In the constant struggle to get more fruits and vegetables in our diets, we could all use a lit tle help. And these delicious, nutrient- packed blender creations are a great place to star t.
In the constant struggle to get more fruits and vegetables into our diets, we could all use a little help. Enter smoothies. Easy- to- make and oh- so- delicious, these clever concoctions are loaded with antioxidant- packed fruits, plus other wholesome ingredients such as yogurt, green tea, and tofu. Just give a couple of these recipes a try, and sip your way to better health in 2019. PEACH-RASBERRY SMOOTHIE
1⅔ cup apple juice ⅔ cup lowfat vanilla yogurt 2 ½ cups fresh peaches, sliced and partially frozen ½ cup raspberries, partially frozen 2 cups ice chips
Blend all ingredients in blender, and enjoy.
Per serving: 100 cal; 3g prot; 1g total fat ( 0g sat fat); 22g carb; 5mg chol; 25mg sod; 3g fiber; 17g sugar
Serves 4 This smoothie uses cream of coconut for rich coconut flavor. Don’t mistake it for coconut milk, which is not sweetened.
¾ cup skim milk 1 cup nonfat frozen vanilla yogurt 2 Tbs. cream of coconut ( such as Coco Lopez) 2 cups fresh pineapple, diced and partially frozen 1 ½ cups crushed ice cubes Fresh pineapple wedges for garnish
Pour milk into blender. Add yogurt, cream of coconut, pineapple, and ice. Blend until ice is incorporated and very fine, about 30 seconds. Stop and stir if blender slows or stalls. Garnish each serving with pineapple wedges.
Per serving: 130 cal; 4g prot; 1.5g total fat ( 1g sat fat); 26g carb; 5mg chol; 70mg sod; 1g fiber; 18g sugar
BANANA-PEANUT BUTTER SMOOTHIE Serves 1
1 frozen banana ⅔ cup almond milk 1 cup ice ½ cup 2% plain Greek- style yogurt 2 Tbs. PB2 Powdered Peanut Butter
with Premium Chocolate 1 tsp. vanilla extract Blend all ingredients in blender, and enjoy.
Per serving: 320 cal; 20g prot; 6g total fat ( 1.5g sat fat); 51g carb; 5mg chol; 270mg sod; 5g fiber; 30g sugar
2 ½ cups Granny Smith apples, peeled, diced, and partially frozen 1 Tbs. lemon juice, freshly squeezed ¾ cup apple juice 1 ¼ cups nonfat frozen vanilla yogurt ¼ cup Walden Farms Sugar Free Caramel Syrup 1 ¼ cups ice chips Blend all ingredients in blender, and enjoy.
Per serving: 110 cal; 3g prot; 0g total fat ( 0g sat fat); 26g carb; 5mg chol; 80mg sod; 2g fiber; 16g sugar
PURPLE POWER SMOOTHIE
½ banana ½ cup frozen blueberries ½ cup acai blueberry juice ¼ cup soft silken tofu ¼ cup plain soy milk 1 tsp. lemon juice Process all ingredients in blender until smooth. Per serving: 230 cal; 6g prot; 3.5g total fat ( 0g sat fat); 46g carb; 0mg chol; 45mg sod; 4g fiber; 33g sugar
Serves 1 .
1 cup frozen diced mango ½ cup each shredded carrot ½ cup 2% plain Greekstyle yogurt ½ cup double- strength chai green tea ( such as Yogi Tea) 1 Tbs. minced fresh ginger Blend all ingredients in blender, and enjoy.
Per serving: 200 cal; 13g prot; 3g total fat ( 1.5g sat fat); 34g carb; 5mg chol; 85mg sod; 3g fiber; 27g sugar