Jun 18, 2015 8:00 AM

Author: Office of Public Affairs


Just because it’s a smoothie, doesn’t mean it’s good for you. These cool drinks may have a reputation as a healthful food, but beware: Many contain more calories and fat than a fast-food meal and more sugar than a milkshake. Rather than banish smoothies from your diet, try one of these recipes for lighter versions.

Groovy Green Smoothie

Trimming tip: If you are craving a creamy smoothie, opt for varieties made with nonfat milk or low-fat yogurt, not ice cream. And sneak a serving of veggies into the smoothie for extra vitamins and minerals.

Ingredients

1 (6-ounce) container of low-fat vanilla yogurt
1 banana, cut in chunks
1 cup grapes
½ apple, cored and chopped
1½ cups fresh spinach leaves

Preparation

  1. Place ingredients into a blender.
  2. Cover, and blend until smooth.
  3. Pour into glasses and serve.

Nutrition

Per serving (makes two servings): 205 calories; 1.9 g fat; 4 mg cholesterol; 45 g carbohydrates; 6.1 g protein; 3.7 g fiber; 76 mg sodium. 

Source: allrecipes.com

Banana-Cocoa Soy Smoothie

Trimming tip: If you’re craving a chocolate milkshake, try this instead. It’s packed with protein and fiber, which will help keep you feeling full rather than give you a sugar crash.

Ingredients

1 banana
½ cup silken tofu
½ cup soymilk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey

Preparation

  1. Slice banana and freeze until firm.
  2. Blend tofu, soymilk, cocoa and honey in a blender until smooth.
  3. Add the banana slices and continue to puree until smooth.

Nutrition

Per serving (makes one serving): 340 calories; 8 g fat; 60 g carbohydrates; 17 g protein; 10 g fiber; 121 mg sodium; 749 mg potassium.

Source: eatingwell.com
 

Orange Flax Smoothie

Trimming tip: Flaxseeds are a good source of omega-3s, antioxidants and fiber. Adding just a couple of tablespoons to your smoothie boosts nutritional value and helps keep you feeling full.

Ingredients

1 cup carrot juice
1 cup orange juice
2 cups frozen peach slices
2 tablespoons ground flaxseed
1 tablespoon fresh ginger, chopped

Preparation

  1. Blend ingredients until smooth.
  2. Serve immediately.

Nutrition

Per 1½-cup serving (makes two servings): 209 calories; 4 g fat; 41 g carbohydrates; 5 g protein; 6 g fiber; 38 mg sodium; 964 mg potassium.

Source: eatingwell.com

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