Smoothie Mania

I loooove smoothies.  Thick, creamy, frozen ones.  They’re kind of like eating ice cream, only with fewer calories and more nutrients.  Below are some of my favorite smoothie recipes, but first, a few smoothie-making tips:

• Good places to find cheap frozen fruit: Trader Joe’s, Whole Foods, Costco.  Or freeze your own.
• Use milk or milk substitutes as the liquid instead of juice, to keep your smoothies high in calcium and lower in sugar.
• Use plain yogurt instead of flavored, to limit sugar.
• Put the liquid & yogurt in the blender first, fresh fruit in second, and the frozen fruits in last, so your blender blends more easily.
• If you’re blender struggles, use the “pulse” button, or stop it and shake the carafe around a little to loosen things up.  (Don’t stick a spoon in there, you’ll end up with injury or a big mess).
• Think of a smoothie as a meal or part of a meal, not just a drink.  Smoothies are only nutritious if they’re not adding excess calories to your diet.

For all of the following smoothie recipes, simply blend the listed ingredients (put soft stuff in first) until you reach desired consistency.  These amounts are approximate.  No need to measure, just experiment to see what you like.

Peach Mango Smoothie

1/2 cup plain nonfat yogurt

1/2 cup unsweetened almond milk

1/2 cup frozen peach slices (about 1/2 a large peach)

1/2 cup frozen mango cubes

splash of Amaretto (unless this is for a kid)

a few toasted sliced almonds on top for garnish & crunch

Strawberry Banana Smoothie (shown above)

1/2 cup nonfat Greek yogurt

1/2 cup vanilla soy milk

1/2 frozen banana

5-7 frozen strawberries

crushed or cubed ice to taste

Pina Colada Smoothie

1/3 cup Light coconut milk

1/2 cup plain nonfat yogurt

1 cup frozen pineapple chunks

1/2 frozen banana

1 Tbsp shredded coconut (found in baking aisle)

squeeze of lime juice

cubed or crushed ice to taste

Vegan Berry Smoothie

1/2 cup silken tofu

1/2 cup vanilla soy milk

1 cup frozen mixed berries

1 Tbsp honey

crushed or cubed ice to taste

Ultimate Chocolate Smoothie

1/2 cup low-fat milk

2 Tbsp unsweetened cocoa powder

6 oz container nonfat vanilla yogurt

1/2 banana

lots of ice

Banana Oat Smoothie

Find it here on Martha Stewart’s Everyday Food website.

(I use this recipe, only with a frozen banana and some ice).

Raspberry Lime Smoothie

1/2 cup plain nonfat yogurt

1/2 cup limeade or lemonade

big squeeze fresh lime juice

1 cup frozen raspberries

cubed or crushed ice to taste