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Tuesday, March 6, 2012

Breakfast Smoothies

No wonder smoothies have taken over breakfast: they’re fast, flavorful, and nutritious. Unfortunately, like muffins, they have also gotten supersized. So keep the servings within reason and use fat-free yogurt or skim milk.

How to Make a Smoothie
Here's how, put the ingredients in a blender in the order listed; blend until smooth. Each recipe makes one smoothie; any can be doubled or tripled, depending on your blender’s capacity. For a brighter taste, add 1⁄8 teaspoon salt. For a colder drink, start with an ice cube or two.

Banana Mango Smoothie
  • 1 ripe banana, peeled and broken into pieces
  • 1⁄2 cup chopped peeled pitted mango
  • 1⁄4 cup yogurt (regular, plain, or fat-free)
  • 1⁄4 cup orange juice
  • 2 teaspoons honey
  • 1⁄8 teaspoon ground cinnamon

Lemon Berry Smoothie
  • 1⁄2 cup sliced fresh strawberries
  • 1⁄2 cup lemon sherbet or sorbet
  • 1⁄4 cup fresh or frozen blueberries
  • 1⁄4 cup fresh or frozen raspberries

Banana Melon Smoothie
  • 1 ripe banana, peeled and broken into chunks
  • 3⁄4 cup chopped, peeled, seeded honeydew or cantaloupe
  • 1⁄4 cup yogurt (regular, low-fat, or fat-free)
  • 2 tablespoons frozen orange juice concentrate
  • 1 teaspoon vanilla extract

Fruit and Berry Smoothie
  • 4 medium apricots, pitted and halved
  • 4 hulled strawberries, sliced
  • 1 cup yogurt (regular, low-fat, or fat-free)
  • 1⁄4 cup white grape juice
  • 1 tablespoon wheat germ

Peach Melba Smoothie
  • 1 medium ripe peach, pitted and cut into wedges
  • 1⁄2 cup vanilla frozen yogurt (regular, low-fat, or fat-free)
  • 1⁄2 cup fresh or frozen raspberries
  • 1 tablespoon lime juice
  • 1⁄8 teaspoon almond extract

Peanut Butter Smoothie
  • 4 to 5 ice cubes
  • 1 ripe banana, peeled and broken into chunks
  • 1⁄2 cup milk (regular, low-fat, or fat-free)
  • 1 tablespoon creamy peanut butter
  • 2 teaspoons honey
  • 1⁄2 teaspoon vanilla
  • 1⁄8 teaspoon grated nutmeg

Strawberry Melon Protein Smoothie
  • 6 hulled strawberries, sliced
  • 3⁄4 cup peeled, seeded cantaloupe or honeydew chunks
  • 1⁄3 cup pineapple juice
  • 2 tablespoons unflavored protein powder

Chocolate Banana Protein Smoothie
  • 3 ice cubes
  • 1 ripe banana, peeled and broken into chunks
  • 1 cup yogurt (regular, low-fat, or fat-free)
  • 2 tablespoons chocolate syrup
  • 2 tablespoons unflavored protein powder
  • 1⁄2 teaspoon vanilla extract

Savory Cucumber Smoothie
  • 1⁄2 cup peeled, seeded, and chopped cucumber
  • 1⁄2 cup blackberries
  • 1⁄2 cup apple juice
  • 3 torn basil leaves

Pear Smoothie
  • 1 small ripe pear, peeled, cored, and roughly chopped
  • 1 ripe banana, peeled and broken into chunks
  • 1⁄3 cup white cranberry or white grape juice
  • 1 teaspoon lemon juice
  • 1⁄8 teaspoon almond extract


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