Blueberry-Pomegranate Smoothie
Dena Tompkins
Huntersville, NC
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Makes 2 servings
Prep. Time: 10 minutes
1 cup skim milk
1 cup fresh or frozen blueberries
seeds from 1 small-medium pomegranate
1 Tbsp. lemon juice
1 Tbsp. honey
6–8 ice cubes (if using frozen berries omit ice cubes)
1. Combine all ingredients except ice cubes in blender. Blend well.
2. Gradually add ice cubes (unless using frozen berries). Continue blending until smooth enough to draw up with straw.
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Per Serving |
| Calories 169, Kilojoules 707, Protein 5 g, |
| Carbohydrates 38 g, Total Fat 0.4 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 2.4 mg, Sodium 58 mg, Fiber 2 g |
SuAnne Burkholder
Millersburg, OH
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Makes 2 servings
Prep. Time: 10 minutes
2 navel oranges, peeled and pith removed, cut into chunks
1 cup frozen raspberries
1 cup frozen blueberries
Puree ingredients in blender until smooth. Serve immediately.
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Per Serving |
| Calories 136, Kilojoules 569, Protein 2 g, |
| Carbohydrates 31 g, Total Fat 0.6 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium trace, Fiber 8 g |
Four Fruit Yogurt Smoothie
Janet Oberholtzer
Ephrata, PA
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Makes 4 servings
Prep. Time: 10 minutes
1 cup frozen unsweetened strawberries
1 cup frozen unsweetened peaches
¾ cup frozen unsweetened blueberries
1 large ripe banana
1 cup fat-free peach, or strawberry, yogurt, sweetened with low-calorie sweetener
1 cup skim milk
1. Combine all ingredients in blender or food processor.
2. Process until smooth, stopping to scrape sides and push ingredients down into blender as needed.
3. Pour into serving glasses.
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Per Serving |
| Calories 119, Kilojoules 498, Protein 5 g, |
| Carbohydrates 24 g, Total Fat 0.5 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 2 mg, Sodium 60 mg, Fiber 3 g |
Carol Collins
Holly Springs, NC
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Makes 2 servings
Prep. Time: 5–10 minutes
¾ cups fresh pineapple chunks, or unsweetened canned pineapple chunks, drained
1½ cups halved strawberries
1 cup apple juice
6-oz. container fat-free vanilla yogurt, sweetened with low-calorie sweetener
1 small, or half a large, banana
1. Put all ingredients into blender. Blend until smooth.
2. Pour into two large glasses.
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Per Serving |
| Calories 188, Kilojoules 787, Protein 5 g, |
| Carbohydrates 41 g, Total Fat 0.7 g, Saturated Fat 0.25 g, |
| Monounsaturated Fat 0.15 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 1.7 mg, Sodium 56 mg, Fiber 4 g |
Peach Milk Shake
Alice Whitman
Lancaster, PA
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Makes 4 servings
Prep. Time: 10–15 minutes
2 cups frozen peaches
2 cups skim milk
2 Tbsp. honey
1. Place peaches, milk, and honey in blender.
2. Blend until thoroughly mixed.
3. Pour into glasses to serve.
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Per Serving |
| Calories 98, Kilojoules 410, Protein 5 g, |
| Carbohydrates 20 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 2.4 mg, Sodium 52 mg, Fiber 1 g |
Tip: During peach season, I purchase fresh peaches, peel them, and freeze them on baking sheets. Then I bag them in 2-cup packages so my children can easily grab a bag and make a healthy fruit drink instead of having a soda.
Virginia Graybill
Hershey, PA
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Sweets
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Makes 2 servings
Prep. Time: 20 minutes
Chilling Time: 1 hour
¼ cup boiling water
1 peach-flavored tea bag
1¼ cups diced fresh peaches
¾ cup low-fat plain yogurt
2 Tbsp. honey
1 Tbsp. soy protein powder, optional, not included in analyses
½ Tbsp. ground flaxseed
1 cup ice cubes
1. Pour boiling water over tea bag in teapot or small saucepan to make tea concentrate.
2. Let stand a few minutes to steep. Remove bag.
3. Chill liquid for an hour in the fridge.
4. Combine chilled tea concentrate with remaining ingredients in blender.
5. Whirl until smooth.
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Per Serving |
| Calories 162, Kilojoules 678, Protein 6 g, |
| Carbohydrates 33 g, Total Fat 1 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 2 mg, Sodium 74 mg, Fiber 2 g |
Tip: Make several batches of tea concentrate ahead of time and keep on hand in the refrigerator.
V5 Juice / 5-Vegetable Juice
Anita King
Bellefontaine, OH
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Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 45 minutes
Cooling Time: 3 hours
5 lbs. ripe tomatoes, chopped
½ cup water
¼ cup chopped green bell sweet pepper
¼ cup chopped carrot
¼ cup chopped celery
¼ cup lemon juice
2 Tbsp. chopped onion
½ tsp. salt
1–1½ small Serrano pepper, optional, not included in analyses
1. Combine all ingredients in large soup pot.
2. Bring to a boil. Reduce heat, cover, and simmer 30 minutes.
3. Allow to cool to room temperature.
4. Press through food mill or Victorio strainer.
5. Refrigerate until chilled.
6. Shake or stir before serving.
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Per Serving |
| Calories 57, Kilojoules 238, Protein 3 g, |
| Carbohydrates 11 g, Total Fat 0.5 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.15 g, Polyunsaturated Fat 0.25 g, |
| Cholesterol 0 mg, Sodium 165 mg, Fiber 4 g |
