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Milk Shakes
& Frappes
ORANGE CREAMSICLE
Makes one 360ml serving
3/4 cup fat-free milk
2 scoops (230g) orange sherbet
2 tablespoons instant nonfat
dry milk
1/2 teaspoon vanilla extract
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender on and process on food
processor speed until smooth, about
30 seconds. Turn blender off. Serve
immediately.
Nutritional analysis per serving:
Calories 396 (9% from fat) • carbo. 76g
• prot. 14g • fat 4g • sat. fat 3g
• chol. 20mg • sod. 265mg
CHOCOLATE MILK SHAKE
Makes two 240ml servings
1 cup reduced fat milk
1 scoop vanilla ice cream
2 tablespoons chocolate syrup
Place ingredients in blender jar in order
listed. Place cover on blender jar .
T urn blender on and process on purée
until smooth and creamy, about
25-30 seconds. Turn blender off.
Serve immediately.
Nutritional analysis per serving:
Calories 243 (41% from fat) • carbo. 29g
• prot. 7g • fat 11g • sat. fat 7g
• chol. 34mg • sod. 127mg
Variation:
For a strawberry milk shake,
substitute strawberry syrup and
strawberry ice cream.
CAPPUCCINO SHAKE
Makes four 240ml servings
1 cup espresso coffee or strong
coffee
1/4 cup full cream
1/4 cup whole milk
1/4 cup sugar*
1 cup ice cubes
Ground cinnamon
Place all ingredients except cinnamon in
blender jar in order listed. Place cover on
blender jar. Turn blender on and process
on food processor speed until smooth,
about 25-30 seconds. Turn blender off.
Pour into glasses, and sprinkle with
cinnamon. Serve immediately.
* Use less sugar (about 3 tablespoons)
if less sweetness is desired.
Nutritional analysis per serving:
Calories 87 (31% from fat) • carbo. 14g
•prot.1g•fat3g•sat.fat2g
• chol. 11mg • sod. 14mg
Variation:
Pour mixture into ice cube trays, and
freeze until solid. Place in blender jar
and crush, using Ice Crush to make a
refreshing frozen dessert.
ICE CREAM SODA
Makes two 360ml servings
1 cup reduced fat milk
1 scoop vanilla ice cream
2 tablespoons chocolate syrup
1 cup ginger ale
Place milk, ice cream, and chocolate
syrup in blender jar in order listed.
Place cover on blender jar. Turn
blender ON and process on purée until
smooth and creamy, about 40-45
seconds. Turn blender off. Divide
ginger ale into two tall glasses (about
420ml - 480ml each). Add ice cream
mixture and stir gently. Serve
immediately.
Nutritional analysis per serving:
Calories 287 (34% from fat) • carbo. 40g
•prot.7g•fat11g•sat.fat7g
• chol. 34mg • sod. 136mg
MOCHA SHAKE
Makes one 360ml serving
1 teaspoon instant coffee crystals
1 tablespoon hot water
1/2 cup reduced fat milk
2 scoops vanilla low-fat frozen
yoghurt or vanilla ice milk
2 tablespoons chocolate syrup
Dissolve coffee crystals in hot water
and place in blender jar . Add remaining
ingredients in order listed. Place cover
on blender jar. T urn blender ON and
process on purée until smooth, about
25-30 seconds. Turn blender of f.
Serve immediately.
Nutritional analysis per serving:
Calories 479 (28% from fat) • carbo. 71g
• prot. 15g • fat 15g • sat. fat 7g
• chol. 43mg • sod. 255mg
Smoothies
ALL-FRUIT SMOOTHIE
Makes six 180ml servings
1/3 cup orange juice
1 cup rockmelon, cut into
2.5cm pieces
1 cup raspberries
1 cup canned pineapple chunks,
drained
1 cup navel orange segments, cut
into 2.5cm pieces
1 cup strawberries, cut into
2.5cm pieces
1 medium banana, cut into
2.5cm pieces
1 cup ice cubes
Layer the ingredients in the blender jar
in the order listed. Do not pack fruit
tightly into blender jar. Place cover on
blender jar. Turn blender ON and
process on food processor speed until
smooth, about 30-40 seconds. Turn
blender off.
Note: The riper the fruit, the sweeter
the smoothie.
Nutritional analysis per serving:
Calories 92 (0% from fat) • carbo. 22g
•prot.1g•fat0g•sat.fat0g
• chol. 0mg • sod. 5mg
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