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This one is about: Smoothie Recipes (Liquid Diet)


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SMOOTHIE RECIPES

All recipes are from Smoothie Central and reprinted with permission by Reine Penwell.

*** http://www.quiknet.com/~mpenwell/smoothie.html ***

STRAWBERRY SMOOTHIE
---------------------
5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry yogurt, frozen
(This is one container of Yoplait)
4 oz. Crystal Light or other sugar-free lemonade
1 packet (1 gram) Equal sweetener or 2 teaspoons of sugar if not available

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 70

PINE-ORANGE-BANANA SMOOTHIE
------------------------------
1 banana
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
6 oz. (1 can) Dole Pine-Orange-Banana juice
1 packet (1 gram) Equal sweetener or 2 teaspoons of sugar if not available

Put all ingredients into blender. Blend until smoothie consistency is reached! If drink is too thick, add orange juice.

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 143 (the banana is high in calories, about 105)

BLUEBERRY SMOOTHIE
-------------------
6 oz. light (reduced sugar) fat-free blueberry yogurt, frozen
(This is one container of Yoplait)
1 cup blueberries, fresh
1 cup non-fat milk

Put all ingredients into blender. Blend until smoothie consistency is reached! 1/2 cup frozen blueberries may be added to make it thicker.

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 128

APRICOT-NECTARINE SMOOTHIE
----------------------------
1/2 nectarine
1 apricot
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
4 oz. Crystal Light or other sugar-free lemonade
1-2 packets (1-2 grams) Equal sweetener or 2-4 teaspoons of sugar if not available

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 70

STRAWBERRY BANANA SMOOTHIE
-----------------------------
1 banana
4 strawberries
1/2 cup skim milk
1/2 cup apple juice
1 packet (1 gram) Equal sweetener or 2 teaspoons of sugar if not available

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 126 (the banana is high in calories, about 105)

CARROT SMOOTHIE
----------------
2 cups carrot juice
1/2 cup apple juice
6 oz. non-fat vanilla or plain yogurt, frozen
1 banana

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 235

APPLE COCONUT SMOOTHIE
------------------------
1/4 cup apple juice
1 pinch grated coconut or 1 T. coconut milk
1/2 banana
1/4 teaspoon fresh ginger root peeled
2 small ice cubes

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 1, per serving:
Fat: 0 g
Calories: about 100 (very rough estimate)

TANGY SUMMER BLEND SMOOTHIE
-----------------------------
1 nectarine
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
1/2 c. Dole Pine-Orange-Guava juice (comes in a carton)
1/2 c. Crystal Light or other sugar-free lemonade
1 packet (1 gram) Equal sweetener or 2 teaspoons of sugar if not available

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 110

PAPAYA RASPBERRY SMOOTHIE
---------------------------
1 frozen banana, peeled
1/2 fresh papaya
10-12 raspberries (fresh or frozen)
1/2 cup water or fruit juice

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 130 (more with juice)

TROPICAL TOFU BERRY SMOOTHIE
-----------------------------
1 cup light (reduced sugar) fat-free vanilla yogurt
1 cup skim milk
1 banana
3" cube of soft tofu
1 packet (1 gram) Equal sweetener or 2 teaspoons of sugar if not available
3/4 cup blueberries
1 cup strawberries

Put yogurt, milk, banana, tofu, and Equal into blender and blend until smooth. Add berries and blend again until smoothie consistency is reached.

Nutritional Information:
Serves 2, per serving:
Fat: 3 grams
Calories: 290

MACHO POWER SHAKE
-------------------
1 cup nonfat soy milk (such as Healthy Valley Soy Moo)
1/2 cup orange juice
1 banana
1/2 cup cantaloupe
1 T. peanut butter
1/2 cup strawberries, fresh or frozen (without sugar)

Put all ingredients into blender. Blend well until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 5
Calories: 205

STRAWBERRY PINEAPPLE PARADISE
-------------------------------
3/4 bag frozen unsweetened whole strawberries
4 cups Dole pineapple juice
1 cup orange juice (fresh-squeezed or Tropicana Pure Premium recommended)
1 1/2 cups lowfat vanilla yogurt, frozen

Put all ingredients into blender. Blend well, stopping to stir when necessary, until smoothie consistency is reached!

Nutritional Information:
Serves 4, per serving:
Fat: 6
Calories: 270

APRICOT MANGO SMOOTHIE
------------------------
6 oz. light (reduced sugar) fat-free Apricot-Mango yogurt
1 cup. Crystal Light lemonade
1/2 banana
5-6 canned apricot halves
Optional additives for increased nutrition

Put all ingredients into blender. Blend well until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: .5
Calories: 180

MELON MADNESS SMOOTHIE
------------------------
1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or substitute with watermelon)

Put yogurt, milk, and strawberries into blender. Blend on high for about 30-45 seconds. Then add in cantaloupe, melon, and ice.  Blend once again on high for 1 minute.

Nutritional Information:
Serves 2, per serving:
Fat: 0
Calories: 190

PINEAPPLE BERRY CRASH
------------------------
1 cup orange juice
1/4 cup pineapple juice
2 pineapple rings (Dole pineapple slices)
6 fresh strawberries
12-15 frozen raspberries
8-10 frozen boysenberries
12-15 frozen blueberries
3 oz. non-fat yogurt, any flavor (about half a container of Yoplait)
Ice (however much you prefer for consistency)

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 1, per serving:
Fat: 0 g
Calories: about 185

PAPAYA NECTARINE SMOOTHIE
---------------------------
1 cup Crystal Light or any other sugar-free lemonade
6 oz. fat free peach yogurt, frozen
1 nectarine, pitted and unpeeled
1 cup papaya, seeded and peeled

Put all ingredients into blender. Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: 120

***Nutritional Additives***

You can increase the nutritional value of your smoothies even more by adding optional high-fiber or high-energy ingredients. How this affects the taste varies but usually it will not taste much different. Here are a few suggestions, two courtesy of Darren Apfel:

1 T. Wheat Germ
1/4 c. uncooked oatmeal
1/4 c. Post 100% bran cereal
1 T. Protein powder
Milk substituted for part of juice/lemonade


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