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RECIPES
SMOOTHIES, SHAKES, FRAPPÉS,
FROZEN BEVERAGES
FRESH FRUIT SMOOTHIE
Layers of fresh fruit blend in just seconds to make this all-fruit smoothie.
Makes six 8-ounce servings
½ cup orange juice
1 cup cantaloupe, cut into 1" pieces
1 cup raspberries (fresh or frozen)
1 cup pineapple chunks (1" pieces)
(fresh or canned, drained)
1 cup navel orange segments, cut into 1" pieces
1 cup strawberries, hulled and halved
1 cup mango chunks (1" pieces)
1 medium banana, cut into ½" slices
1 cup ice cubes (about 6 standard)
Layer the ingredients in the blender jar in the order listed. Place cover on blender
jar. Set blender speed on High. Turn blender on and blend for 20 to 30 seconds until
smooth. Turn blender off.
Note: The riper the fruit, the sweeter the smoothie.
Nutritional information per serving:
Calories 101 (4% from fat) • carb. 25g • pro. 2g • fat 0g
• sat. fat 0g • chol. 0mg • sod. 10mg • calc. 35mg • fiber 4g
FRUIT AND YOGURT SMOOTHIE
A delicious drink for breakfast on the run.
The fruits may be varied to suit your own taste. Add more calcium by using
calcium-enriched orange juice.
Makes six 8-oz. servings
2 cups pineapple chunks
1 medium banana, cut into 1" pieces
1 cup orange juice
1 cup fat free vanilla yogurt
2 cups frozen strawberries (do not thaw)
Place all ingredients in blender jar in order listed. Set on High and blend until smooth
and creamy, about 20 seconds. Serve immediately or refrigerate.
Nutritional information per serving:
Calories 105 (4% from fat) • carb. 25g • pro. 3g • fat 0g
• sat. fat 0g • chol. 1mg • sod. 23mg • calc. 76mg • fiber 2g
TO-FRUITTI SMOOTHIES
The much-maligned tofu is a good source of protein and a nice alternative to using
dairy products in smoothies. Change the fruits to suit your own taste.
Makes six 8-oz. servings
1 cup mango chunks (1" pieces), about 12 ounces
1 medium banana, cut into 1" pieces
1 cup orange, apple or other fruit juice
1 cup soy milk/beverage
1 tablespoon vanilla extract
1 cup silken tofu, cut into 1" pieces
2 cups frozen strawberries (do not thaw)
Place all ingredients in blender jar in order listed. Set on High and blend until smooth
and creamy, about 20 seconds. Serve immediately or refrigerate.
Nutritional information per serving (based on 6 servings):
Calories 135 (18% from fat) • carb. 25g • pro. 5g • fat 2g
• sat. fat 0g • chol. 0mg • sod. 10mg • calc. 63mg • fiber 4g
CRÈME CARAMEL SHAKE
This shake is an excellent source of calcium, making a
now and then indulgence a good thing.
Makes four 8-oz servings
2 cups lowfat milk
2 cups light vanilla ice cream or frozen yogurt
3 tablespoons caramel syrup
2 teaspoons vanilla extract
Place all ingredients in blender jar in order listed; cover blender jar. Set on
High. Blend until smooth, creamy and thick, about 40 to 50 seconds.
Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 223 (30% from fat) • carb. 29g • pro. 9g • fat 8g
• sat. fat 5g • chol. 39mg • sod. 131mg • calc. 315mg • fiber 0g
MONKEY-DOODLE SHAKE
Chocolate frozen yogurt and bananas are combined to make this creamy shake.