Smoothies for Good Health by Stacy Michaels Read Free Book Online Page B
Authors: Stacy Michaels
peeled and pitted
1/2 cup sugar
Juice and grated peel of 2 limes
1 cup fat-free (skim) milk
1/4 teaspoon vanilla
6 (5-ounce) plastic cups or paper cups or pop molds
6 pop sticks
Directions
Combine the avocado, sugar, lime juice and peel, milk and vanilla in a blender or food processor and blend until smooth.
Pour the mixture into cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.
Insert the sticks through the center of the foil and freeze for 4 hours or until firm.
To serve, remove the foil and gently twist the frozen pops out of the plastic cups or peel away the paper cups.
Tip
Make these plain pops more appealing by using plastic cups, which give the pops a ridged texture.
Nutrition Information
Calories: 140
Total fat: 5g
Saturated fat: 0.5g
Protein: 2g
Carbohydrate: 24g
Cholesterol: 0mg
Fiber: 3g
Sodium: 20mg
Jungle Pops
Makes 4 pops
Ingredients
1 cup frozen strawberries
1 banana, broken into pieces
3/4 cup water
1/2 cup unsweetened plain almond milk
4 (5-ounce) paper or plastic cups
4 pop sticks
Directions
Combine the strawberries, banana, water and almond milk in a blender or food processor and blend until smooth.
Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 45
Total fat: 0g
Saturated fat: 0g
Protein: 1g
Carbohydrate: 11g
Cholesterol: 0mg
Fiber: 2g
Sodium: 20mg
Kiwi Strawberry Pops
Makes 4 pops
Ingredients
2 kiwi, peeled and sliced
1 container (6-ounces) strawberry-flavor low-fat yogurt
3/4 cup fat-free (skim) milk
1/2 cup frozen strawberries
4 (5-ounce) paper or plastic cups
4 pop sticks
Directions
Combine the kiwi, yogurt, milk and strawberries in a blender or food processor and blend until smooth.
Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 2 hours.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 90
Total fat: 0.5g
Saturated fat: 0g
Protein: 3g
Carbohydrate: 17g
Cholesterol: 5mg
Fiber: 1g
Sodium: 40mg
Banana & Chocolate Chip Pops
Makes 4 pops
Ingredients
1 small ripe bana kallt>na 1 container (8-ounces) banana-flavor non-fat yogurt
1/8 teaspoon ground nutmeg
2 tablespoons mini chocolate chips
4 (3-ounce) paper cups
4 pop sticks
Directions
Slice the banana and place in a blender with the yogurt and nutmeg, them blend until smooth.
Transfer to a small bowl and stir in the chocolate chips.
Spoon the mixture into the cups and insert the sticks in the center of each pop.
To serve, peel away the paper cups.
Tip
To prevent the popsicles from tipping over, simply stand the cups in a muffin pan after filling.
Nutrition Information
Calories: 103
Total fat: 2g
Saturated fat: 0.5g
Protein: 3g
Carbohydrate: 20g
Cholesterol: 1mg
Fiber: 0.5g
Sodium: 37mg
Dreamy Orange Creamy Pops
Makes 8 pops
Ingredients
2 cups ice
1-1/2 cups vanilla low-fat yogurt
3/4 cup frozen orange juice concentrate
1/2 cup fat-free (skim) milk
1/4 teaspoon vanilla
Pop molds with lids
Pop sticks
Directions
Combine the ice, yogurt, juice concentrate, milk and vanilla in a blender or food processor and blend until smooth.
Pour the mixture into the molds, cover t koldenter">
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To remove the pops from the molds, place the bottom of the pops
1/2 cup sugar
Juice and grated peel of 2 limes
1 cup fat-free (skim) milk
1/4 teaspoon vanilla
6 (5-ounce) plastic cups or paper cups or pop molds
6 pop sticks
Directions
Combine the avocado, sugar, lime juice and peel, milk and vanilla in a blender or food processor and blend until smooth.
Pour the mixture into cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.
Insert the sticks through the center of the foil and freeze for 4 hours or until firm.
To serve, remove the foil and gently twist the frozen pops out of the plastic cups or peel away the paper cups.
Tip
Make these plain pops more appealing by using plastic cups, which give the pops a ridged texture.
Nutrition Information
Calories: 140
Total fat: 5g
Saturated fat: 0.5g
Protein: 2g
Carbohydrate: 24g
Cholesterol: 0mg
Fiber: 3g
Sodium: 20mg
Jungle Pops
Makes 4 pops
Ingredients
1 cup frozen strawberries
1 banana, broken into pieces
3/4 cup water
1/2 cup unsweetened plain almond milk
4 (5-ounce) paper or plastic cups
4 pop sticks
Directions
Combine the strawberries, banana, water and almond milk in a blender or food processor and blend until smooth.
Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 1 hour.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 45
Total fat: 0g
Saturated fat: 0g
Protein: 1g
Carbohydrate: 11g
Cholesterol: 0mg
Fiber: 2g
Sodium: 20mg
Kiwi Strawberry Pops
Makes 4 pops
Ingredients
2 kiwi, peeled and sliced
1 container (6-ounces) strawberry-flavor low-fat yogurt
3/4 cup fat-free (skim) milk
1/2 cup frozen strawberries
4 (5-ounce) paper or plastic cups
4 pop sticks
Directions
Combine the kiwi, yogurt, milk and strawberries in a blender or food processor and blend until smooth.
Pour the mixture into the cups, cover the top of each cup with a small piece of foil and freeze for 2 hours.
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To serve, remove the foil and peel away the paper cups or gently twist the frozen pops out of the plastic cups.
Nutrition Information
Calories: 90
Total fat: 0.5g
Saturated fat: 0g
Protein: 3g
Carbohydrate: 17g
Cholesterol: 5mg
Fiber: 1g
Sodium: 40mg
Banana & Chocolate Chip Pops
Makes 4 pops
Ingredients
1 small ripe bana kallt>na 1 container (8-ounces) banana-flavor non-fat yogurt
1/8 teaspoon ground nutmeg
2 tablespoons mini chocolate chips
4 (3-ounce) paper cups
4 pop sticks
Directions
Slice the banana and place in a blender with the yogurt and nutmeg, them blend until smooth.
Transfer to a small bowl and stir in the chocolate chips.
Spoon the mixture into the cups and insert the sticks in the center of each pop.
To serve, peel away the paper cups.
Tip
To prevent the popsicles from tipping over, simply stand the cups in a muffin pan after filling.
Nutrition Information
Calories: 103
Total fat: 2g
Saturated fat: 0.5g
Protein: 3g
Carbohydrate: 20g
Cholesterol: 1mg
Fiber: 0.5g
Sodium: 37mg
Dreamy Orange Creamy Pops
Makes 8 pops
Ingredients
2 cups ice
1-1/2 cups vanilla low-fat yogurt
3/4 cup frozen orange juice concentrate
1/2 cup fat-free (skim) milk
1/4 teaspoon vanilla
Pop molds with lids
Pop sticks
Directions
Combine the ice, yogurt, juice concentrate, milk and vanilla in a blender or food processor and blend until smooth.
Pour the mixture into the molds, cover t koldenter">
Insert the sticks through the center of the foil and freeze for 6 hours or until firm.
To remove the pops from the molds, place the bottom of the pops
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