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What are some good, healthy smoothie recipes?
Smoothies are a great way to get fruit and dairy servings into your diet in a tasty and easy-to-drink form. Here are some yummy smoothie recipes shared by HysterSisters:
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Almost-a-Split Smoothie
Start to Finish: 10 minutes
2 medium bananas, cut up
1 8-ounce can crushed pineapple (juice pack)
1/2 cup frozen orange juice concentrate, thawed
2 cups vanilla or strawberry frozen yogurt
Several drops red food coloring (optional)
In a blender container, combine bananas, undrained pineapple, thawed concentrate, and, if desired, red food coloring. Cover and blend until smooth. Add frozen yogurt, half at a time, blending until smooth after each addition. If desired, garnish with orange wedges and strawberries. Makes 3 or 4 servings.
Nutrition facts per serving: 383 cal., 6 g total fat (4 g sat. fat), 20 mg. chol., 98 mg. sodium, 81 g carbo., 3 g dietary fiber, 7 g pro. Daily Values: 144% Vit. C, 24% folate, 20% thiamine, 23% riboflavin, 32% Vit. B-6, 18% calcium, 27% potassium.
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Cheesecake Smoothie
Start to Finish: 5 minutes
1 8-ounce package fat-free cream cheese, cut up
3/4 Cup orange juice concentrate, thawed
1/2 Cup fat-free milk
2 Tbsp. sugar
1 Tsp. vanilla
2 Cups ice cubes
In a blender container, combine cream cheese, thawed concentrate, milk, sugar, and vanilla. Cover and blend until smooth. Add ice cubes, 1 cup at a time, blending until smooth after each addition. Makes 3 or 4 servings.
Nutrition Facts per Serving: 229 cal., 0 g total fat, 13 mg chol., 24 mg sodium, 43 g carbo, 1 g dietary fiber, 14 g pro. Daily Values: 164% Vit. C, 31% Vit. A, 28% folate, 14% thiamine, 33% calcium, 16% potassium.
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Soy-Berry Smoothie
1 scoop soy isolate powder*
2 heaping tablespoons ground flaxseed (if you have a good gutsy blender you can use whole flaxseeds, which keep better)
1/2 to 1 cup frozen blueberries
1/2 to 1 cup frozen other berries (strawberries, raspberries, cherries, etc.)
1 orange or a blob of orange juice concentrate
enough water to make it blendable. The shake with the water combined totals 4 1/2 cups.
Blend until smooth.
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Three-Fruit Smoothie
Start to Finish: 10 minutes
1 8-ounce can crushed pineapple (juice pack)
1 8-ounce carton vanilla low-fat yogurt
1 medium banana, cut up and frozen
1 cup orange juice
In a blender container, combine undrained pineapple, yogurt, frozen banana, and orange juice. Cover and blend until smooth. If desired, garnish each serving with an orange wedge. Makes 4 servings.
Nutrition Facts per Serving: 142 cal., 1 g total fat (1 g sat. fat), 4 mg chol., 41 mg sodium, 31 g carbo., 1 g dietary fiber, 3 g pro. Daily Values: 66% Vit. C, 12% Vit. B-6, 12% Calcium, 12% Potassium
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Orange-Mango Smoothie
Start to Finish: 15 minutes
2 Cups cubed peeled cantaloupe
1 Mango, peeled, seeded, and cubed
1/2 Cup orange juice concentrate, thawed
2 cups ice cubes
In a blender container, combine cantaloupe, mango and thawed concentrate. Cover and blend until smooth. Add ice cubes, 1 cup at a time, blending until smooth after each addition. If desired, garnish with orange peel curls. Makes 3 or 4 servings.
Nutrition Facts per Serving: 156 cal. 1g total fat (0 g sat. fat), 0 mg. chol., 14 mg sodium, 38 g carbo, 2 g dietary fiber, 2 g pro. Daily Values: 225% Vit. C, 62% Vit. A, 25% folate, 14% thiamin, 14% Vit. B-6, 21% postassium.
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Fruit Smoothie
No real recipe here, just non-fat plain yogurt, frozen or fresh fruit, depending on the season (berries, mango, peaches, etc.), a few ice cubes, a couple tablespoons of frozen OJ concentrate, a teaspoon of vanilla, and Equal or honey to taste. Blend until smooth.
It's actually very tasty. My kids love it for a snack or quick breakfast. When they were a lot younger, they thought they were getting a milk shake.
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Simple Smoothie
Here's my favorite kind of smoothie, because it's easy to keep the stuff on hand to make it, very simple, and delicious.
1 C non-fat milk
1 C frozen fruit of choice (strawberries, peaches, blueberries...)
Blend and drink.
Couldn't be easier, and very yummy and good for you.
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Horsewoman's Carrot Good Morning Smoothie
1 Cup Fresh Orange Juice
1/2 Cup Fresh Carrot Juice
2/3 Cup Frozen Strawberries
Blend and start a great day.
Here's the nutritional breakdown, just going by the labels on the ingredients:
200 Calories; No Fat; 224% of daily Vitamin C; 345% of daily Vitamin A; 6% of daily Calcium; 3% (70 mg) of Sodium; 23% (790 mg) of Potassium
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Note: For a lactose-free, high-protein substitute for yogurt, try soft tofu in your smoothies instead.
This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.
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Eating Right - Smoothies Anyone? Great Recipes!
