Sensational Smoothie Recipes
Muscle Power Plus
A good balance of protein and carbs to boost recovery after a hard workout
1/2 cup low-fat milk
1/2 cup soft tofu
2 tablespoons almond butter
1 tablespoon ground flaxseed
1 teaspoon honey
1 teaspoon pure vanilla extract
1 teaspoon wheat germ
1 frozen banana, cut into chunks
Pour milk into blender, and add tofu, flaxseed, honey, wheat germ and banana. Blend for a few seconds and then add almond butter and vanilla extract. Continue blending until smooth.
Nutrition facts: 257 calories, 10 grams protein, 25 grams carbohydrates, 5 grams fiber, 13 grams total fat, 2 grams saturated fat
Mango Lassi
A satisfying, low-calorie snack
1 cup plain low-fat yogurt
1 medium mango, peeled and cut into chunks (or frozen mango pieces)
1 to 2 teaspoons honey (or molasses)
Combine yogurt in blender with mango and honey and blend on high speed until smooth.
Nutrition facts: 161 calories, 7 grams protein, 31 grams carbohydrates, 2 grams fiber, 2 grams total fat, 1 gram saturated fat
Babylonian Breakfast
An on-the-go morning meal full of nutrients and fiber
1/4 cup rolled oats
1/4 cup raisins
2 tablespoons almonds
2 tablespoons ground flaxseed
1/2 cup low-fat milk
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon freshly grated lemon peel
Pour milk into blender and add remaining ingredients. Blend on high speed until smooth.
Nutrition facts: 286 calories, 13 grams protein, 36 grams carbohydrates, 6.5 grams fiber, 10 grams total fat, 2 grams saturated fat
Cocoa Banana
A healthy treat that tastes like an indulgence
1/2 cup low-fat milk
3/4 cup frozen banana slices
1.5 tablespoons cocoa powder
1/4 teaspoon cinnamon
Pour milk into a blender and add banana, cocoa powder and cinnamon. Blend until smooth.
Nutrition facts: 212 calories, 7 grams protein, 37 grams carbohydrates, 5.5 grams fiber, 4 grams total fat, 2.3 grams saturated fat
Recipes from The Ultimate Smoothie Book (Warner Wellness, 2006) by Cherie Calbom.
Pump it up
Increase the health benefits of your smoothie by adding one or more of these good-for-you ingredients.
