Smoothies for Good Health by Stacy Michaels Read Free Book Online
Authors: Stacy Michaels
servings
Ingredients
1 can (15-1/4 ounces) tropical fruit, undrained
1 cup vanilla low-fat yogurt
1/2 cup ice cubes
Fresh mint sprigs (optional)
Directions
Combine the tropical fruit, yogurt and ice cubes in a blender or food processor container, cover, and blend until smooth.
Combilign="center"> Garnish with fresh mint sprigs, if desired.
Nutrition Information
Calories: 164
Total fat: 1g
Saturated fat: 1g
Protein: 4g
Carbohydrate: 35g
Cholesterol: 4mg
Fiber: 1g
Sodium: 66mg
Raspberry-Lemon Smoothie
Makes 1 (1-1/2 cup) serving
Ingredients
1 cup frozen raspberries
1 container (6-ounces) lemon-flavor low-fat yogurt
1/2 cup fat-free (skim) milk
1 teaspoon vanilla
Directions
Place all the ingredients in a blender and blend until smooth.
Pour into a serving glass and serve immediately.
Nutrition Information
Calories: 260
Total fat: 2.5g
Saturated fat: 1.5g
Protein: 14g
Carbohydrate: 46g
Cholesterol: 10mg
Fiber: 5g
Sodium: 170mg
Light Lemon Strawberry Smoothie
Makes 2 servings
Ingredients
1 cup frozen unsweetened strawberries
3/4 cup reduced-fat (2%) milk
1 tablespoon lemon juice
1/2 cup plain non-fat yogurt
1 tablespoon plus 1 tablespoon sugar
aligt size="+0">2 ice cubes (optional)
Fresh lemon and strawberry slices (optional)
Directions
Combine the frozen strawberries, milk, and lemon juice in a blender or food processor and blend until smooth.
Add the yogurt and sugar and blend until smooth.
Add the ice, if desired, to thicken and blend until smooth.
Pour into two glasses, garnish with fresh lemon and strawberry slices, if desired, and serve immediately.
Nutrition Information
Calories: 140
Total fat: 2g
Saturated fat: 1g
Protein: 7g
Carbohydrate: 25g
Cholesterol: 10mg
Fiber: 2g
Sodium: 90mg
Peachy Keen Smoothie
Makes 2 servings
Ingredients
2 cups frozen sliced peaches
1 container (6-ounces) peach-flavor low-fat yogurt
1/2 cup reduced-fat (2%) milk
1/4 teaspoon vanilla
Directions
Combine the ingredients in a blender and blend until the fruit is puréed and the mixture is smooth.
Pour into two glasses and serve immediately.
Nutrition Information
Calories: 170
Total fat: 2g
Saturated fat: 1.5g
Protein: 7g
Carbohydrate: 34g
Cholesterol: 10mg
Fiber: 2g
Cholont size="+0">Sodium: 85mg
Red Raspberry Smoothie
Makes 1 (1-cup) serving
Ingredients
2/3 cup frozen red raspberries, partially thawed*
1/2 cup fat-free (skim) milk
1/2 cup vanilla fat-free no-sugar-added frozen yogurt
1/4 teaspoon vanilla
Whole fresh red raspberries (optional)
* To partially thaw raspberries, place them in a small bowl and microwave on LOW for 1 minute.
Directions
Place the frozen raspberries and milk in a blender and blend for 10 to 15 seconds. To remove the seeds, strain the mixture through a sieve into a small bowl and return the strained mixture to the blender.
Add the frozen yogurt and vanilla to the blender and blend for 10 to 15 seconds, or until smooth.
Garnish with fresh raspberries, if desired.
Nutrition Information
Calories: 180
Total fat: 4.5g
Saturated fat: 3g
Protein: 8g
Carbohydrate: 28g
Cholesterol: 20mg
Fiber: 3g
Sodium: 110mg
Nectarine Cantaloupe Smoothie
Makes 2 servings
Ingredients
1 fresh nectarine, halved, pitted and cubed
1 cup cubed cantaloupe
1/2 cup plain low-fat yogurt
1 teaspoon honey
2 ice cubes, cracked
Directions
Add the nectarine and cantaloupe to a food processor cod or blender and process until smooth.
Stir in the yogurt, honey and ice just until blended.
Serve immediately.
Nutrition Information
Calories: 108
Total fat: 1g
Saturated fat: 1g
Protein: 4g
Carbohydrate: 22g
Cholesterol: 4mg
Fiber: 2g
Sodium: 47mg
Purple Cow Jumped Over the Moon
Makes 8 (1/2-cup) servings
Ingredients
3 cups vanilla
Ingredients
1 can (15-1/4 ounces) tropical fruit, undrained
1 cup vanilla low-fat yogurt
1/2 cup ice cubes
Fresh mint sprigs (optional)
Directions
Combine the tropical fruit, yogurt and ice cubes in a blender or food processor container, cover, and blend until smooth.
Combilign="center"> Garnish with fresh mint sprigs, if desired.
Nutrition Information
Calories: 164
Total fat: 1g
Saturated fat: 1g
Protein: 4g
Carbohydrate: 35g
Cholesterol: 4mg
Fiber: 1g
Sodium: 66mg
Raspberry-Lemon Smoothie
Makes 1 (1-1/2 cup) serving
Ingredients
1 cup frozen raspberries
1 container (6-ounces) lemon-flavor low-fat yogurt
1/2 cup fat-free (skim) milk
1 teaspoon vanilla
Directions
Place all the ingredients in a blender and blend until smooth.
Pour into a serving glass and serve immediately.
Nutrition Information
Calories: 260
Total fat: 2.5g
Saturated fat: 1.5g
Protein: 14g
Carbohydrate: 46g
Cholesterol: 10mg
Fiber: 5g
Sodium: 170mg
Light Lemon Strawberry Smoothie
Makes 2 servings
Ingredients
1 cup frozen unsweetened strawberries
3/4 cup reduced-fat (2%) milk
1 tablespoon lemon juice
1/2 cup plain non-fat yogurt
1 tablespoon plus 1 tablespoon sugar
aligt size="+0">2 ice cubes (optional)
Fresh lemon and strawberry slices (optional)
Directions
Combine the frozen strawberries, milk, and lemon juice in a blender or food processor and blend until smooth.
Add the yogurt and sugar and blend until smooth.
Add the ice, if desired, to thicken and blend until smooth.
Pour into two glasses, garnish with fresh lemon and strawberry slices, if desired, and serve immediately.
Nutrition Information
Calories: 140
Total fat: 2g
Saturated fat: 1g
Protein: 7g
Carbohydrate: 25g
Cholesterol: 10mg
Fiber: 2g
Sodium: 90mg
Peachy Keen Smoothie
Makes 2 servings
Ingredients
2 cups frozen sliced peaches
1 container (6-ounces) peach-flavor low-fat yogurt
1/2 cup reduced-fat (2%) milk
1/4 teaspoon vanilla
Directions
Combine the ingredients in a blender and blend until the fruit is puréed and the mixture is smooth.
Pour into two glasses and serve immediately.
Nutrition Information
Calories: 170
Total fat: 2g
Saturated fat: 1.5g
Protein: 7g
Carbohydrate: 34g
Cholesterol: 10mg
Fiber: 2g
Cholont size="+0">Sodium: 85mg
Red Raspberry Smoothie
Makes 1 (1-cup) serving
Ingredients
2/3 cup frozen red raspberries, partially thawed*
1/2 cup fat-free (skim) milk
1/2 cup vanilla fat-free no-sugar-added frozen yogurt
1/4 teaspoon vanilla
Whole fresh red raspberries (optional)
* To partially thaw raspberries, place them in a small bowl and microwave on LOW for 1 minute.
Directions
Place the frozen raspberries and milk in a blender and blend for 10 to 15 seconds. To remove the seeds, strain the mixture through a sieve into a small bowl and return the strained mixture to the blender.
Add the frozen yogurt and vanilla to the blender and blend for 10 to 15 seconds, or until smooth.
Garnish with fresh raspberries, if desired.
Nutrition Information
Calories: 180
Total fat: 4.5g
Saturated fat: 3g
Protein: 8g
Carbohydrate: 28g
Cholesterol: 20mg
Fiber: 3g
Sodium: 110mg
Nectarine Cantaloupe Smoothie
Makes 2 servings
Ingredients
1 fresh nectarine, halved, pitted and cubed
1 cup cubed cantaloupe
1/2 cup plain low-fat yogurt
1 teaspoon honey
2 ice cubes, cracked
Directions
Add the nectarine and cantaloupe to a food processor cod or blender and process until smooth.
Stir in the yogurt, honey and ice just until blended.
Serve immediately.
Nutrition Information
Calories: 108
Total fat: 1g
Saturated fat: 1g
Protein: 4g
Carbohydrate: 22g
Cholesterol: 4mg
Fiber: 2g
Sodium: 47mg
Purple Cow Jumped Over the Moon
Makes 8 (1/2-cup) servings
Ingredients
3 cups vanilla
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