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40
1 pint frozen nonfat
vanilla yogurt or light
ice cream
1
1
⁄3 cups skim milk
4 medium bananas,
broken into 4 pieces
each
1
⁄4 cup peanut butter
Place all ingredients in blender jar. Cover and blend
at LIQUEFY until smooth, about 20 to 30 seconds.
Yield: 4 (about 1 cup) servings.
Per serving: About 323 cal, 13 g pro, 53 g car,
9 g fat, 3 mg chol, 182 mg sod.
Peanut Butter-Banana Breakfast Shake
1 can (11.5 oz.) frozen
cranberry juice
cocktail concentrate
1 can (8 oz.) crushed
pineapple, packed in
fruit juice and
undrained.
1 cup sweetened
sparkling water
Place cranberry concentrate and pineapple in
blender jar. Cover and blend at LIQUEFY until
smooth, about 10 to 20 seconds. Add sparkling
water. Blend at STIR just until mixed, about 2 to 4
seconds.
Yield: 4 (1 cup) servings.
Per serving: About 171 cal, 0 g pro, 44 g car,
0 g fat, 0 mg chol, 10 mg sod.
Sparkling Cranberry Drink
1
1
⁄2 cups orange juice
1
1
⁄3 cups frozen
unsweetened
strawberries
1
1
⁄
2 cups nonfat vanilla
yogurt
2 tablespoons sugar, if
desired
Place orange juice and strawberries in blender jar.
Cover and blend at CHOP until strawberries are
chopped, about 10 to 20 seconds. Add yogurt and
sugar, if desired. Blend at STIR until smooth, about
5 to 10 seconds.
Yield: 4 (1 cup) servings.
Per serving: About 142 cal, 6 g pro, 30 g car,
1 g fat, 1 mg chol, 64 mg sod.
Strawberry-Orange
Quick Breakfast Beverage
2
1
⁄3 cups orange juice
1 cup unsweetened
frozen raspberries
3 medium bananas,
each broken into 4
pieces each
Place all ingredients in blender jar. Cover and blend
at CHOP until smooth, about 15 to 20 seconds.
Yield: 5 (1 cup) servings.
Per serving: About 129 cal, 2 g pro, 31 g car,
1 g fat, 0 mg chol, 2 mg sod.
Raspberry Breakfast Refresher
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