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Nutritional information per serving (1 cup):
Calories 160 (9% from fat) • carb. 37g • pro. 3g • fat 2g • sat. fat 1g
• chol. 4mg • sod. 20mg • calc. 70mg • fiber 4g
Super Protein Smoothie
Refresh with this smoothie after your workout.
Makes about 4½ cups
1½ cups soy, almond or hemp milk (cow’s milk may also be used)
½ cup plain or vanilla yogurt
1 banana, quartered
1 frozen banana, cut into ½-inch pieces
1½ cups mixed frozen berries
2 tablespoons protein powder
2 tablespoons honey (optional)
1. Put ingredients into the blender jar in the order listed.
2. Run on High until smooth, about 40 seconds.
3. Serve immediately.
Nutritional information per serving (1 cup):
Calories 72 (14% from fat) • carb. 13g • pro. 4g • fat 1g • sat. fat 0g
• chol. 2mg • sod. 46mg • calc. 37mg • fiber 1g
Green Smoothie
A delicious way to get more healthy greens into your diet – you will be so
surprised at how good they taste!
Makes about 5 cups
1½ cups filtered water
1 banana, quartered
1 frozen banana, cut into ½-inch pieces
1 apple, cored, cut into 1-inch pieces
1 tablespoon flax seed oil
8 loosely packed cups of mixed fresh greens
(e.g., chard, parsley, spinach and kale), roughly chopped
1. Put water, banana, frozen banana, apple and flax seed oil into the blender jar.
Run on High for about 15 seconds.
2. With the blender running on High, remove the pour lid from the blender cover
and add the greens a handful at a time, until well blended and smooth, about
1½ minutes.
3. Serve immediately.
Nutritional information per serving (1 cup):
Calories 95 (27% from fat) • carb. 17g • pro. 2g • fat 3g • sat. fat 0g
• chol. 0mg • sod. 56mg • calc. 58mg • fiber 3g
Café au Lait “Shake”
It is easy to make delicious and thick coffee beverages at home. Plan ahead,
as you need to make special ice cubes.
Makes about 4 cups
6 ounces heavy cream or half-and-half
2½ cups strongly brewed coffee, divided
2 tablespoons granulated sugar
1. Mix the cream and ¾ cup of the coffee and pour into an ice cube tray. Put in
the freezer overnight to freeze solid.
2. Once the cream and coffee are frozen, put the remaining coffee into the blend-
er jar with the sugar. Add the frozen cubes and run on High until fully blended,
about 45 seconds to 1 minute. The drink is very thick, so it will take time to
blend.
3. Serve immediately. It may be easier to scoop than pour.
Nutritional information per serving (½ cup):
Calories 40 (54% from fat) • carb. 4g • pro. 1g • fat 2g • sat. fat 2g
• chol. 8mg • sod. 10mg • calc. 24mg • fiber 0g
Banana “Shake”
A delicious, creamy and thick milk shake with no ice cream!
Makes about 4½ cups
1½ cups milk
3 frozen bananas*, cut into ½-inch pieces, divided
1 tablespoon honey
1. Put milk, one banana and honey into the blender jar. Run on High until
blended, about 15 seconds. With blender running on Low, remove the pour lid
from the blender cover and drop remaining frozen banana pieces through the
opening, one at a time.
2. Continue blending on High until smooth, about 45 seconds.
3. Serve immediately while cold or keep chilled in the refrigerator.