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Apple a la Mode Smoothies

Apple Banana Soy Smoothies


Apple Coconut Smoothies
Apple Maple Smoothies
Apple Pie Shake
Apple Smoothie
Apple Zinger
Apricot Peach Smoothie
Apricot-Papaya Shake
Banana and Honey Smoothie
Banana Berry Smoothie 1
Banana Berry Smoothies 2
Banana Blueberry Smoothie
Banana Breakfast
Banana Coffee Smoothies
Banana Creamsicle Smoothie
Banana Mama Smoothies
Banana Molasses Smoothies
Banana Orange Smoothies
Banana Peach Shake
Banana Peanut Butter Smoothies
Banana Pineapple Colada
Banana Raspberry Smoothie
Banana Smoothie 1
Banana Smoothie 2
Banana Smoothie 3
Banana Smoothie 4
Banana Soy Smoothies
Banana Split Shake
Banana Split Smoothie
Banana Strawberry Orange Smoothie
Banana Strawberry Smoothies
Banapple Strawberry Smoothie
Barlean Smoothies
Baskin Robbins Smoothie
Berry Banana Smoothies
Berry Brainstorm Smoothies
Berry Cranberry Smoothie
Bewitching Smoothie
Big Bold Banana
Blackberry and Pineapple Smoothie
Blackberry Smoothie
Blueberry Banana Smoothies
Blueberry Buttermilk Smoothies
Blueberry Orange

1
Blueberry Pineapple Smoothies
Blueberry Smoothie
Blueberry Twist
Blueberry-Peach Smoothie
Boysenberry Blueberry Smoothies
Breakfast smoothies
Build Your Own Smoothie
Cantaloupe Banana Smoothie
Cantaloupe Banana Smoothies
Cantaloupe Berry Smoothies
Cantaloupe Smoothie
Cantaloupe Smoothie
Cherry Vanilla Smoothie
Chocolate Banana Smoothie 1
Chocolate Banana Smoothie 2
Chocolate Banana Smoothie 3
Chocolate Kitty
Cocoa Berry Smoothie
Choco-Mint Smoothie
Cinnamon Banana Shake
Coconut Banana Smoothie
Coffee Lover's Smoothie
Coffee or Mocha Smoothie
Colossal Berry Smoothies
Colossal Cranberry Smoothies
Cranberry Orange Smoothies
Cranberry Smoothie
Creamsicle Smoothie
Dairy-Free Banana Strawberry Smoothie
Easy Tropical Fruit Smoothie
Extra-Strength Pain Reliever
Fast Track Breakfast Smoothie
Fat-Free Cantaloupe Smoothie
Fresh Strawberry Smoothies
Frosty Fruit Smoothie
Frosty Fruit Smoothie
Frozen Banana Smoothie
Fruit Salad Smoothie
Fruit Smoothie 1
Fruit Smoothie 2
Fruit Smoothie 3
Fruit Smoothie 4
Fruit Smoothie 5
Fruity Soy Shakes
Fruity Tooty Smoothie

2
Fuzzy Banana Navel
Gala Apple Smoothies
Ginger Tropical Smoothies
Grape Explosion Smoothies
Green Goddess
Guava Strawberry
Hair on Your Chest
Hawaii 5-0 Smoothies
Hawaiian Smoothie
Healing Smoothie
Healthy Fruit Smoothie
Hi Fiber Berry Smoothies
Homemade Fruit Smoothie
Island Fruit Smoothies
Jade Zinger Smoothie
Java Smoothie
June Smoothie
Kiwi Cooler Smoothies
Kiwi Lime Shake
Kiwi Melon Smoothie
Kiwi Strawberry Smoothie
Lemon Apple Honey Smoothies
Lemon Melon Smoothies
Lemon Peach Smoothies
Lemon Watermelon Smoothie
Light Cantaloupe Smoothies
Madras Banana Smoothie
Main Squeeze Smoothies
Malt Smoothies
Malted Date Smoothies
Mango Ginger Smoothies
Mango Mania Smoothies
Mango Nectarine Smoothie
Mango Passion
Mango Peach Smoothies
Mango Raspberry Smoothie
Mango Smoothie 1
Mango Smoothie 2
Mango Strawberry Smoothie
Morning Sunrise
Mega-Smoothie
Melon Madness Smoothies
Melon Mint Smoothies
Mexican-Style Mango Papaya Smoothie
Mixed Berry Smoothie
Morning Orange Smoothie

3
Nectarine Berry Smoothies
Nectarine Blueberry Smoothie
Non Fat-Low Calorie Strawberry Banana Smoothie
Oatmeal Strawberry
Orange Banana Smoothie
Orange Frothy Doom
Orange Fruity Smoothies
Orange Low Fat Milk Shake
Orange Pineapple Coconut Smoothies
Orange Razz Smoothie
Orange Smoothie
Orange-Avo Smoothie
Papaya Creamsicle Smoothies
Papaya Sherbet Smoothie
Peach
Peach Berry Smoothies
Peach Cinnamon Smoothies
Peach Mango Madness
Peach Melba Smoothie
Peach Raspberry Smoothie
Peach-Berry Smoothie
Peaches & Cranberry Smoothie
Peaches & Cream Smoothie
Peachy Mint Smoothie
Peanut Butter Banana Smoothie
Peanut Butter Chocolate Twist Shake
Peanut Butter Smoothies
Pear Smoothie
Peppermint Milkshakes
Persimmon Smoothie
Pina Banana Smoothie
Pina Colada Slush
Pina Colada Smoothie 1
Pina Colada Smoothie 2
Pina Colada Smoothie 3
Pina Colada Smoothie 4
Pineapple Berry
Pineapple Cantaloupe Smoothies
Pineapple Delight
Pineapple Kiwi Banana Smoothie
Pineapple Orange Smoothies
Pineapple Papaya Smoothie
Pineapple Sherbet Smoothie
Pineapple Smoothie
Pineapple-Lime Smoothie
Pink Pineapple Blizzard
Power Berry Smoothie

4
Prune Banana Smoothie
Pumpkin Smoothie
Purple Banana Shake
Purple Chow Shake
Purple Death
Rainforest Fusion Smoothies
Raspberry and Strawberry Smoothie
Raspberry Cappuccino Smoothies
Raspberry Lemonade Smoothie
Raspberry Peach Breakfast Shake
Raspberry Peach Smoothies
Raspberry Smoothie 2
Raspberry Smoothies
Raspberry-Peach Super Smoothie
Red, Red, Red Smoothie
Ruthie’s Frozen Fruit Smoothie
Saint Smoothie
Sense and Sensibility
Sherbet Smoothies
Should've Added a Banana
Smoothie Classico
Smoothies
Sour Neon Doom
Southwest Smoothie
Strawberry & Peaches Smoothie
Strawberry Banana Smoothie
Strawberry Banana Smoothie
Strawberry Fling
Strawberry fruit frost
Strawberry Kiwi
Strawberry Mango Smoothie
Strawberry Orange Smoothie
Strawberry Peach
Strawberry Peach Smoothies
Strawberry Raspberry Smoothie
Strawberry Smoothie
Strawberry Smoothie #1
Strawberry Smoothie #2
Strawberry Smoothie #3
Strawberry/Blueberry Smoothie
Strawberry-Banana Smoothie
Summer Smoothie
Sunshine on a Stick
Sunshine Smoothie
Sweet Neon Doom
Tangerine Dream Smoothie

5
Tangerine Dreams
Tangy Summer Blend Smoothie
The Ultimate Smoothie
Triple Fruit Smoothie
Tropical Five Fruit Smoothies
Tropical Fruit Smoothie
Tropical Paradise
Tropical Passion fruit Smoothies
Tropical Rum Smoothie
Tropical Smoothie #1
Tropical Smoothie #2
Tropical Strawberry Smoothie
Tropical Yogurt Smoothie
Tutti Frutti Smoothie
Two Berry Smoothie
Very Berry Smoothie
Wake & Shake
Watermelon
Wild Berry Freeze
Yellow Frothy Doom
Yogurt Smoothie
Yummy Smoothies

6
Smoothie Recipes

Smoothies are popular in juice bars around the world.

Smoothies are blended mixtures which are delicious and refreshing, satisfy your thirst and hunger at the
same time, are favorites at meal time, snack time, and holiday party time, pack a powerhouse of healthy
vitamins, minerals and antioxidants, and are quick and are easy to make if you have a convenient book of
recipes.

Depending on your preferences, smoothies may combine some proportions of fruit, berries, nuts, sherbet,
yogurt, juices, carbonated beverages, milk, grains, natural nutritional supplements, crushed ice, and/or
whatever else I'm forgetting to mention. You push the high-speed button on your blender, and quickly create
something that seems just too tasty and invigorating for being so simple and inexpensive to produce.

Here are a few tips.

1. Use frozen juice concentrate. These are found in the cylindrical containers in your grocer's freezer section
and come in a variety of flavors not limited to basic juice flavors, but also available in a assortment of
lemonade combinations and mixed drink concentrates which are used for cocktails. (A word of caution:
Don't forget to dilute.)

2. Use a frozen desert food. Sorbet provides the perfect base consistency for your smoothie and comes in a
wide selection of flavors. Ice cream or even sherbet can also be used, adding their own uniqueness. Of course
ice cream will yield more of a milk shake, but the selection of desired additional ingredients will produce a
truly novel drink.

3. Freeze the fruit. Cut up the desired fruit medley for your smoothie and pop the fruit in the freezer for a
couple of hours. This will create the needed frozen quality inherent to a smoothie but freezing the fruit will
keep the consistency softer than regular ice cubes allowing your blender to better mix the drink.

4. Freeze the drink. Create your drink using a combination of fruit juice plus your desired fresh fruit. Then
pour the drink into microwave re-heatable cups or glasses and freeze. After the drink is thoroughly frozen,
microwave on low power for a short burst of time, just enough to slightly melt into slush. Remove from the
microwave, stir and enjoy.

5. Slowly add ice to fruit and juice mixture. A common mistake is putting in the ice-cubes first and then
attempting to crush them. Even on pulse mode this won't adequately crush the ice. You also run the risk of
burning out the blender motor. The proper way is to add your juice or whatever liquid you want, then blend
the fruit. As needed, stop the motor and push the fruit to the center using a rubber spatula. Once the mixture
is evenly blended, slowly add an ice cube through the opening of the pitcher lid, sometimes referred to as the
"feed hole." Keep adding one or two ice cubes at a time until the blender sounds smooth instead of gravelly.
Once the desired consistency between fruit, ice, and juice has been achieved, your smoothie is ready.

A frozen treat alternative to a smoothie is mixing juice with honey or some other kind of flavoring and then
freezing. Once the mixture is frozen, remove from the freezer and chop with a fork until slushy. Garnish with
fresh fruit and mint or grated coconut and present in a serving dish or tall glass with a spoon.

7
Apple a la Mode Smoothie

2 cup frozen vanilla yogurt, nonfat


¾cup unsweetened applesauce
¼ cup apple juice, chilled
1 cup apple, peeled and diced
½teaspoon cinnamon
¼ teaspoon ground nutmeg

Combine the frozen yogurt, applesauce, and apple juice in a blender. Add
the apple, cinnamon, and nutmeg. Blend until smooth.
Serves 2
Per serving:
326 calories
1 grams total fat
0 grams sat fat
12 grams protein
3 grams fiber
159 mg sodium
71 grams carbohydrates
6 WW points

Apple Banana Soy Smoothie

2 ripe bananas, peeled and halved


2 apples, peeled, cored and quartered
10fl oz nonfat yogurt
2 tbsp sugar
15fl oz organic soya milk

Put all the ingredients in a blender and purée for 1 minute.


Serves 2
Per serving:
388 calories
5 grams total fat
1 grams sat fat
15 grams protein
9 grams fiber
135 mg sodium
76 grams carbohydrates
7 WW points

8
Apple Coconut Smoothie

¼ cup apple juice


1 Tbsp coconut milk
½banana
¼ tsp grated fresh ginger root
½cup crushed ice, or 2 small ice cubes

Add all ingredients to blender and process until smooth.


Serves 1

Per serving:
118 calories
4 grams total fat
3 grams sat fat
1 grams protein
2 grams fiber
5 mg sodium
22 grams carbohydrates
2 WW points

Apple Maple Smoothie


2 c applesauce
1 c apple cider
1 c orange juice
2 Tbsp. Vermont maple syrup
½tsp. nutmeg
½tsp. cinnamon
Combine all ingredients in a blender and blend until smooth. Pour into
glasses and serve.

Serves 2
Per serving:
271 calories
1 grams total fat
0 grams sat fat
1 grams protein
3 grams fiber
12 mg sodium
68 grams carbohydrates
5 WW points

9
Apple Pie Shake

14 ounces sweetened condensed milk


(NOT evaporated milk), chilled
1 cup applesauce, chilled
1/2 cup apple juice OR apple cider, chilled
1/2 teaspoon apple pie spice
3 cups crushed ice
apple wedges, optional

In a blender, combine sweetened condensed milk,


applesauce, apple juice and apple pie spice.
With blender running, gradually add ice, blending
until smooth. Serve immediately. Garnish with
apple wedges if desired.

Apple Smoothie

Yield: 2 servings
2 c Applesauce
1 c Apple cider
1 c Orange juice
2 tb Vermont maple syrup
½ts Nutmeg
½ts Cinnamon

Combine all ingredients in a blender and blend until


smooth. Pour into glasses and serve.
From In Season, a publication of the Vermont
Department of Agriculture, Food and Markets

Apple Zinger

Makes 16 ounces
¾cup apple juice
3 tablespoons Luzianne Smoothies Strawberry Banana Mix
1 ½bananas
1 cup ice

Combine all ingredients in a blender and process until smooth.

10
Apricot Peach
1 ½cups apricot nectar
1 ½cups frozen peaches
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Apricot-Papaya Shake
Ingredients
10 fresh apricots, peeled and pitted, or 10 dried, unsulphured apricots
1/2 large ripe papaya, peeled and seeded
Fresh mint leaves for garnish (optional)

Preparation
For fresh apricots: Put apricots and papaya in food processor or
blender and process until smooth. Add a little water if needed for consistency.
For dried apricots: In medium saucepan, combine dried apricots
with 1/2 cup water.

Cover and simmer until apricots are plumped and softened, about 5
minutes. Transfer to food processor or blender and add another ½
cup water and papaya. Process until smooth.

Pour or spoon mixture into serving glasses and garnish with mint
leaves. Makes 2 servings.

Per 1-Cup Serving: 105 Cal.; 3g Prot.; 1g Fat; 25g Carb.; 0 Chol.;
3mg Sod.; 5g Fiber.

Bahama Mama
1/4 cup tofu
1 ½cups tropical V-8 Splash or other pineapple/citrus blend
1/4 cup plain non fat yogurt
1/2 banana
Frozen strawberries, pineapple, and mango
water or soy milk to taste/consistency
Optional:
3 or 4 baby carrots (you’ll never know they’re in there!)
1 tbs. wheat germ or 4-5 almonds
Blend all ingredients in blender until smooth.
Serves 1. Nutrients based on addition of 1 Tbsp. wheat germ and 3 baby carrots.

11
Banana and Honey Smoothie
1 banana
2 tablespoons honey
2 heaping tablespoons peanut butter
Approximately 1 pint glass ice
1/2 pint heavy cream

Place your fruit into a blender and whiz for 30 seconds. Add the ice & cream.
Place the lid back on tightly and pulse the blender a couple of times on and off to
break up the larger pieces of ice, before whizzing up to a semi-slushy milkshake
consistency.

Banana Berry Smoothie

2 bananas
½ cup blueberries
1 cup plain yogurt

Peel bananas, slice and place on a cookie sheet. Put in freezer and freeze
until solid. Remove from freezer and place in blender. Slice berries and
add to blender. Pour in yogurt. Blend until smooth. Pour into glass and
serve.

Banana Berry Smoothie


1 banana
1 ½cup nonfat Dannon Vanilla Yogurt
3/4 cup frozen peaches
1 cup frozen strawberries
1 tablespoon orange juice concentrate

Place all ingredients in blender, add ice to fill blender and blend until smooth.
Serves 2

Banana Blueberry Smoothie

Makes 14 ounces
½cup milk
3 tablespoons Luzianne Smoothies Mixed Berry Mix
1 cup blueberries
1 banana
1 cup ice

Combine all ingredients in a blender and process until smooth.

12
Banana Breakfast Smoothie

1 ea Eggs
1 c Milk
1 sm Banana
1 tb Honey
1 Scoop of Ice Cream

Combine all ingredients in a blender and process until smooth

Banana Coffee Smoothies


2 small bananas, peeled, cut up, and frozen
1 ½cups skim milk
1 8-oz. container low-fat coffee yogurt
1/4 tsp. ground cinnamon
Dash ground nutmeg
In a blender container combine frozen bananas, milk, yogurt, cinnamon, and
nutmeg. Cover and blend till smooth. To serve, pour into glasses. If desired,
garnish with fresh bananas and mint.
Makes 2 servings.

Banana Creamsicle Smoothie

2 bananas, sliced and frozen


6 oz. container orange crème Yoplait yogurt
3/4 to 1 c. low-fat milk
2 to 4 T. orange juice or orange juice concentrate, optional

Combine all ingredients in blender; process until smooth.

Banana Molasses Smoothies

5 pitted prunes
1 medium banana, peeled and cut into 1-inch pieces
2 cups low-fat vanilla soymilk.
1 tablespoon blackstrap molasses
1/4 teaspoon ground cardamom
3 ice cubes
Place prunes in small bowl and cover with hot tap water. Let rest for 15 minutes
or until plump. Drain. Combine plumped prunes and remaining ingredients in
blender and whip until smooth.
Serves 2

13
Banana Orange Smoothie

1 banana, sliced
1 cup skim milk
1 cup orange-pineapple juice
Combine all ingredients in blender until smooth

Banana Orange Smoothies

1 8-ounce container nonfat cherry yogurt


1 banana, peeled, cut into pieces
1 orange, peeled, white pith removed, cut into segments
8 frozen dark cherries
6 frozen strawberries
Combine ingredients in blender. Blend on medium speed until smooth. Divide
between 2 glasses.
Serves 2

Banana Peach Shake

1 cup mashed ripe bananas -- (about 2 large)-- frozen


1 cup peach nectar
½ cup low-fat milk

*BANANA-APRICOT SHAKE
1 cup apricot nectar
¼ teaspoon vanilla

You can mash and freeze overripe bananas to have on hand to make this
refreshing shake. The ingredients can be doubled easily to make 6 servings.
Place all ingredients in blender. Cover and blend about 30 seconds or until
smooth. Serve immediately over ice cubes. 3 servings BANANA-APRICOT
SHAKE
Substitute 1 cup apricot nectar for the peach nectar. Add ¼ teaspoon
vanilla to mixture in blender.

14
Banana Peanut Butter Smoothie

8 oz skim milk
1/3 small banana
1 tbsp reduced fat peanut butter
2 sweet n’ low or other sugar substitute
5 ice cubes
In blender combine milk, banana, peanut butter and sweet n’ low. Add ice cubes
and pulse.
Note works best with blender ice cube blade. Bananas may be cut into thirds and
frozen for future use. They don’t need to be defrosted.

Banana Pineapple Colada


(serves 2)
Ingredients
1/2 peeled banana
1/2 cup pineapple chunks
1/2 cup pineapple juice
1/2 cup ice cubes
1 tablespoon sugar
1/4 teaspoon coconut extract
Directions
Place all ingredients in a blender and blender until SMOOTH!

Banana Raspberry Smoothie

1 cup pineapple juice


1 cup raspberries
1 cup vanilla yogurt
2 ripe medium bananas

In blender, combine pineapple juice, yogurt (or frozen yogurt),


raspberries and peeled bananas. Cover; blend until
smooth. Makes 3 servings.

Banana Smoothie
(serves 2)
Ingredients
1/2 cup milk
1 banana
1/4 cup plain or fruit yogurt
1 teaspoon honey
1-2 scoops vanilla ice cream or yogurt
Directions
Place all ingredients in blender; blend until SMOOTH! Pour into chilled glass and
serve.

15
Banana Smoothie1

1 cup cold milk


1 ripe banana, mashed
1 scoop chocolate ice cream

Blend all ingredients together in blender.


Makes 1 serving.

Banana Smoothie 2
1 banana
½cup natural yogurt
2 cups milk
2 teaspoons pure vanilla essence

Slice banana and put into a blender. Add ½cup milk, yogurt and vanilla. Blend
until banana is mashed. Add remaining milk and blend until smooth. Pour into
glasses.

Banana Soy Smoothie

¾cup soy milk


1/2 cup soft silken tofu
4 bananas, frozen
1 tablespoon honey
1 tablespoon vanilla extract
1 tablespoon carob powder
Combine soymilk and tofu in blender. Add bananas, honey, vanilla extract, and
carob powder. Blend until smooth.
Serves 2

Banana Split Shake

1 can Eagle Creamy Chocolate Sweetened Condensed milk (14-oz.)


2 ripe bananas—sliced
4 cups ice cubes -- (14-oz.)
In blender container, combine ingredients; blend until smooth. Serve
immediately. Garnish as desired. Refrigerate leftovers.

16
Banana Split Smoothie
1 cup nonfat milk
1 ½cups frozen banana slices
1/2 cup pineapple chunks
5 frozen strawberries
1 ½to 2 Tbsp sweetened cocoa powder (to taste)

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and
maximum frostiness.

Banana Strawberry Orange Smoothie


banana
1 handful of strawberries
1 cup vanilla yoghurt
1/2 cup milk
1/2 cup orange juice
a handful of ice cubes
Put it all in the blender. It makes enough for 2 really big smoothies or 3 smaller
ones.

Banana Strawberry Smoothie

1 banana
1 cup of no-fat milk
200 grams of nonfat yogurt
Handful of strawberries (usually 5)
Ice
To a large cup or blender, add the cut up banana and strawberries, milk and
yogurt. Blend well for a few minutes and add ice when ready to serve.
Serves 1

Banapple Strawberry Smoothie

1 frozen banana (peel before freezing)


1 C apple juice
1 C strawberries, frozen

Serves 1
Place all the ingredients in a blender. Blend until smooth.

17
Barlean’s Smoothie

Combine in blender
1/2 cup soy milk (can use rice or low fat milk)
2 Tbsp. Barlean’s Organic Flaxseed oil
1/2 cup plain low or non fat yogurt
1/2 to 1 apple
1 banana
2Tbsp. protein powder (I use soy)
ice cubes
1/2 to ¾cup of one or more of the following frozen fruits: strawberries,
blueberries, raspberries, peaches, pineapple.
Blend on high speed until smooth. Makes 3 servings.

Baskin Robbins Smoothie


1/2 ~ 1 cup yogurt
1/2 ~ 1 banana
1/2 ~ 1 cup blueberries (fresh or frozen)
1/2 ~ 1 cup strawberries (fresh or frozen)
Juice from one orange (when in a bind I have used orange juice from a carton)
honey or sugar to taste.
Mix in blender till smooth.

Berry Banana Smoothie

1 small banana, peeled, cut up, and frozen


1/4 cup fresh or frozen assorted berries
1 cup orange juice
3 Tbsp. nonfat vanilla yogurt

In a blender container combine the frozen banana pieces, desired berries, orange
juice, and yogurt. Cover and blend till smooth. Makes 2 servings, about 1 cup
each.

Berry Brainstorm Smoothie

½cup frozen strawberries


1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup apple juice
1/2 tsp. lemon juice
1/2 cup nonfat frozen yogurt
1/2 cup ice
Combine ingredients in blender; mix until smooth and frothy.

18
Berry Cranberry

1 ½cups cranberry juice


1/2 cup frozen banana slices
1 ½cups mixed frozen berries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Bewitching Smoothie

2 cups apple cider


2 cups vanilla ice cream
2 tablespoons honey
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
food coloring

Combine all ingredients in blender; process


until smooth. Add any color combination of
food coloring depending on how gross or cute
you want it to look! Orange, green, purple,
etc.

Big Bold Banana

¾cup soymilk
½cup soft silken tofu
4 bananas—frozen
1-tablespoon honey
1-tablespoon vanilla extract
1-tablespoon carob powder

Combine soymilk and tofu in blender. Add bananas, honey, and vanilla
extract, and carob powder. Blend until smooth.

Blackberry
3/4 cup apple juice
1/2 cup plain yogurt
1 ½cups frozen blackberries or boysenberries
1 banana
Pour liquid ingredients into the blender first.
Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Make sure everything has been well chilled for best taste and maximum frostiness.
19
Blackberry and Pineapple Smoothie:
1 Banana
2 handfuls blackberries
1 handful peeled and chopped fresh pineapple
Approximately 1 pint glass ice
1/2 pint heavy cream

Place your fruit into a blender and whiz for 30 seconds. Add the ice & cream.
Place the lid back on tightly and pulse the blender a couple of times on and off to
break up the larger pieces of ice, before whizzing up to a semi-slushy milkshake
consistency.

Blueberry Banana Smoothie

1 ripe medium banana


3/4 cup fresh or frozen blueberries
1/4 cup nonfat vanilla yogurt
3/4 cup skim milk
pinch of cinnamon (if desired)
1/2 cup of crushed ice

Combine all of the ingredients in a blender and puree until smooth.


Serves 2

Blueberry Buttermilk Smoothie

1 banana, ripe, peeled and cut into chunks


1/2 cup frozen blueberries
1 tablespoon granulated sugar
4 ice cubes
1 cup buttermilk

Place all ingredients in blender and process until smooth.


Serves 2

Blueberry Orange
2 cups orange juice
2 cups fresh frozen blueberries
1 frozen banana, sliced
1 cup (packed) orange sherbet
1/2 cup (packed) vanilla frozen yogurt
Pour orange juice into blender. Add frozen blueberries, banana, orange sherbet
and yogurt. Blend. Makes 40 ounces. Serve immediately.

20
Blueberry Pineapple Smoothie

2 cups chilled fresh or frozen blueberries, slightly thawed


1 cup chilled pineapple-orange juice, or pineapple-orange-strawberry juice
1 8-ounce carton vanilla nonfat yogurt
1 tablespoon sugar

In a blender container, combine all ingredients. Cover and blend for 1 to 2


minutes or until almost smooth.
Makes 3 servings.

Blueberry Smoothie

½frozen bannana (or unfrozen + 1 ice cube)


¼-1/2 c frozen blueberries
½-3/4 c rice dream vanilla lite
½tsp vanilla extract
1 pkt sweetner (I use sweet one)

Dump it all in the blender and whir until creamy.

Blueberry Twist
(serves 2)
Ingredients
2 cups fresh blueberries
1 cup pineapple orange juice
1- 8 ounce vanilla yogurt
2 teaspoons sugar or honey

Directions
Place everything in a blender. Blend until SMOOTH! Serve immediately.

21
Blueberry-Peach Smoothie
Ingredients
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/4 cup washed, stemmed blueberries
1/4 cup peeled, pitted and sliced peaches
honey to taste
Directions
Place all the ingredients in a blender. Blend on high speed until smooth.

Nutrition Facts
Serving Size about 1 cup
Amount Per Serving:
133 Calories
0 g Total Fat
0 g Saturated Fat
6 g Protein
3 mg Cholesterol
30 g Total Carbohydrate
1 g Dietary Fiber
71 mg Sodium
2% Calories from Fat
16% Calories from Protein
82% Calories from Carbohydrate

Boysenberry and Blueberry Smoothie

1 ½cups boysenberry or blackberry-flavor juice


1 cup boysenberries or blackberries
1 cup blueberries, frozen

Place all ingredients in blender and process until smooth.


Serves 2

Breakfast smoothies

½cup orange juice


1 banana
6-7 frozen strawberries
4-5 slices frozen peaches
5-6 frozen blueberries
6-7 ice cubes
fresh mint (optional)
dash of nutmeg (optional)
1 tsp. honey (optional)

Place all ingredients except ice cubes in blender.


Puree until smooth.
Add ice, and puree again.
Pour into a glass and sprinkle nutmeg on top and garnish the some fresh mint.
22
Build Your Own Smoothie
1/2 cup crushed or cubed ice
fruit-select 2 or 3:
1/2 cup berries (such as strawberries, blueberries, or
blackberries-fresh or frozen)
1 medium orange
1 medium kiwi
1/2 banana
1/2 cup pineapple
1/2 cup cubed papaya or mango
juice-select 1 or more -1/2 cup total:
carrot
cranberry
grape
grapefruit
guava
kiwi-strawberry
pineapple
prune
tomato
protein source-optional*-choose 1:
3/4 cup plain yogurt, nonfat or low fat
3/4 milk or soy milk
1 scoop isolated soy protein powder
frozen treats-optional
frozen sorbet
frozen yogurt
ice cream, reduced fat or regular
extras-for nutritional boost or flavor-select 1 or 2:
2 tablespoons ground nuts (for vitamin E)
2 tablespoons flaxseed meal (for omega-3 fats
1 tablespoon cocoa powder
1 tablespoon honey
1/2 teaspoon vanilla
2 tablespoons wheat germ or oat bran (these thicken the smoothie, so
you may need to add a little more liquid)
1 to 2 tablespoons peanut or other nut butter

Start with a blender (with a tightly fitting lid) that has enough
power to do some serious whirring. Cut all
ingredients to the size of golf balls or smaller so they blend completely
Put 1/2 cup crushed or cubed ice in the blender, then add the
following: fruit, juice, protein source, frozen treats,
and extras. Put all moist ingredients (fruit, yogurt, etc.) in the
blender and spin on high for about 30 seconds.
Kick the speed to low and blend for a few seconds longer. If you are
including dry ingredients like protein powder
or cocoa, add them now, on low, to help keep them from sticking to the
sides. Stop the blender and jiggle glass canister, it to get an idea of the
consistency--if you need more liquid, add it and blend for another 15 seconds.
23
Cantaloupe Banana Smoothie

1 banana, cut in chunks and frozen


1/4 cantaloupe, cut in pieces
1/2 c nonfat yogur
2 Tbsp. dry milk powder
1 ½Tbsp. orange-juice concentrate
2 tsp honey
Place all ingredients in blender and process until smooth and creamy.

Cantaloupe Banana Smoothie


Serves 1
2/3 cup diced cantaloupe
1 banana
milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Cantaloupe Berry Smoothie

½cantaloupe - peeled, seeded and cubed


1/2 cup plain yogurt
1 cup raspberries
3 tablespoons white sugar

In a blender, combine cantaloupe chunks, yogurt, raspberries and sugar. Blend


until smooth. Pour into glasses and serve.
Serves 2

Cantaloupe Smoothie

Freezing the fruit in this smoothie first will yield thicker, more flavorful results.
1 banana (peel before freezing)
1 ½C cantaloupe, diced
1/2 C orange juice
1 C frozen vanilla yogurt
2 tsp. honey

Place all the ingredients in a blender. Blend until smooth.


Serves 1

24
Cantaloupe Smoothie
Yield: 1 serving
1 Ripe banana
¼ Ripe cantaloupe
½c Nonfat or low-fat yogurt
2 tb Skim-milk powder
1 ½tb Orange-juice concentrate
2 ts Honey

Place unpeeled banana in the freezer overnight or for up to 3 months. Remove


banana from the freezer and let it sit for 2 minutes, or until the skin begins to
soften. With a paring knife, remove the skin. (Don’t worry if a little fiber
remains.) Cut the banana into chunks and put in a blender or food processor. Seed
the cantaloupe quarter and cut the flesh from the rind. Cut the flesh into chunks
and add to the blender. Add the remaining ingredients and blend until smooth.

427 calories per serving: 21 g protein, 1 g fat, 86 g carbohydrate, 290 mg sodium;


8 mg cholesterol.

Cherry Vanilla
1 cup frozen vanilla yogurt
1 cup apple juice
2 cups frozen cherries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and
maximum
frostiness.

Chocolate Banana Smoothie

1 frozen banana—peeled
6 oz. light (reduced sugar) fat-free cherry frozen yogurt
2 T. Hershey’s Chocolate Syrup
½ cup non-fat milk

Put all ingredients into blender.


Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 153

25
Chocolate Banana Smoothie
1 cup milk
3 - 4 Tbsp chocolate syrup or sweetened cocoa
1 ½cups frozen banana slices
1/4 tsp cinnamon (optional)

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and
maximum frostiness.

Chocolate Banana Smoothie

8 oz. low fat milk


1 ripe banana, in chunks
2 packets sweetener
1 T. unsweetened cocoa powder (or to taste)
2-3 ice cubes (omit if banana is frozen)
1/8 tsp vanilla (optional)
1 T smooth low fat peanut butter (optional)

Combine in blender; blend until smooth.


Serves 1

Chocolate Kitty
(serves 2)
Ingredients
1/2 bar of Heresy’s milk chocolate bar
2 scoops chocolate ice cream
1/2 cup milk
ice cubes

Directions
In a blender, puree chocolate bar. Add ice cream, milk and ice cubes. Blend until
smooth!

26
Choco-Mint Smoothie

4 scoops peppermint chocolate chip ice cream


1 1/2 cups milk
2 drops peppermint extract

Combine all ingredients in blender until


just mixed.

Cinnamon Banana Shake

3/4 cup pineapple juice


1/2 cup milk
1 ripe banana peeled
dash of cinnamon

Combine all ingredients in blender. Whir until smooth. Pour


in to frosty glass.

Cocoa Berry
3/4 cup apple juice
1 cup vanilla yogurt
2 cups mixed frozen berries
2 - 3 Tbsp sweetened powdered cocoa

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and
maximum frostiness.

Coconut Banana Smoothie


Servings: 2

1/4 cup canned light coconut milk


1 cup vanilla soy milk, chilled
2 tablespoons frozen apple juice concentrate, thawed
1 medium banana, sliced and frozen

In blender, coconut milk, banana


and apple juice concentrate.
Add soy milk and blend until smooth.
Serve right away.

Per serving: 177 cal.; 5 g prot.; 5 g total fat


(1 g sat. fat); 33 g carb.; 0 chol.; 68 mg sod.;
1 g fiber
27
Coffee Lover's Smoothie
Serves 2
1-1/2 milk
1/2 cup cold coffee
2-3 ice cubes
2 bananas
a dash of cinnamon

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Coffee or Mocha Smoothie

½cup strong brewed coffee or 1 shot espresso


1 tsp. instant coffee or espresso powder
1 cup milk
1 cup frozen vanilla yogurt
1/2 tsp. vanilla extract or 2 T chocolate syrup (for mocha)

Serves 2
Whirl all ingredients together in a blender until smooth. Serve immediately.

Colossal Berry Smoothie

I small container (6 oz) nonfat yogurt (any flavor)


1 cup skim milk
1 cup frozen berries (any type)

Blend on high till smooth. Easy and delicious. You could add a few chunks of banana if you prefer. This is a
5 point smoothie if you are following WW.
Serves 1

Colossal Cranberry Smoothie

1 ½cups Cran-Raspberry Juice


2 cups frozen mixed berries
1 ½cups nonfat vanilla frozen yogurt

Put all ingredients into blender and blend until smooth.


serves 2

28
Cranberry Orange Smoothie

1 cup cranberry juice


1/2 cup sorbet, raspberry-flavored
1 tablespoon orange juice concentrate
1 ½cup orange sections
1/2 cup fresh cranberries, or cherries

Combine the cranberry juice, sorbet, and orange juice concentrate in a blender.
Add the orange sections and cranberries. Blend until smooth.
serves 2

Cranberry Smoothie

1/2 cup cranberry juice concentrate (frozen and thawed)


1 cup milk
1/2 cup vanilla ice cream

Directions:
Blend until combined. Makes 2 cups.

Creamsicle Smoothie

2 cups cantaloupe, cubed


1 cup orange juice
1 tablespoon honey
1/4 teaspoon vanilla extract
ice cubes

Combine cantaloupe, orange juice, honey,


and vanilla in blender. Process until
smooth. Add in ice until thick.

Dairy-Free Banana Strawberry Smoothie

1 sliced ripe banana, frozen


1 ½C frozen, unsweetened strawberries
1 C unsweetened apple juice

Makes 3 ½C
Combine all ingredients in a blender and process until smooth. Serve
immediately.

29
Easy Tropical Fruit Smoothie
Serves 1-2
This shake is made with canned tropical fruit salad, a good solution when fresh
fruits are unavailable.
1 cup canned tropical fruit salad, drained of juice
1/2 cup milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Extra-Strength Pain Reliever


Four lemons, 20 oz water, two tablespoons honey, crushed ice
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Fast Track Breakfast

16 oz Low Fat Blueberry Or Strawberry Yogurt


1 ¼ C Skim Milk
3/4 C Fresh Or Frozen Blueberries Or Strawberries
3 Tbsp Dry Milk Powder
2 Tsp Honey

In a blender, blend until smooth. Good health: lower cholesterol, stronger


immunity, makes 4 servings per serving: 180 calories 1.5 g fat, ( 7 percent of cal.)
1 g. dietary fiber 7 mg. cholesterol 125 mg sodium. Can be frozen, leave in frig.
to thaw overnight, stir well before drinking.

Fat-Free Cantaloupe Smoothie

1/2 ripe cantaloupe, peeled, seeded, and cut into chunks


1 cup (250 ml) skim milk
1 cup (250 ml) unflavored or vanilla fat-free yogurt
1 cup (250 ml) crushed ice
2 Tbs (30 ml) sugar, or to taste

Combine all ingredients in an electric blender and process until smooth. Serves 2.

30
Fresh Strawberry Smoothies

Yield: 5 servings
30 Fresh medium-sized Louisiana Strawberries, hulled and
Washed well.
4 tb Honey (preferred) or sugar
8 oz Water
Crushed ice

In a blender, place strawberries, honey


and water. Blend at high speed while adding crushed ice to achieve
desired consistency. Smoothie should be stiff enough to hold a straw,
but still be pourable. It takes a little practice to get it just
right. This will yield 4 to 5 (8 oz.) drinks

Frosty Fruit Smoothie

Ingredients
3/4 cup chilled pineapple juice
1 cup fresh strawberries
1 ripe banana
ice cubes

Directions
Place all ingredients in blender. Process until smooth.

Frosty Fruit Smoothie

1c Low-fat vanilla yogurt


1c Sliced peaches fresh, frozen or canned
1 Ripe banana—cut into chunks
¼ c Wheat germ
¼ c Orange juice
1c Ice cubes
Peach or banana slices, opt.
2ts Wheat germ, optional

In blender or food processor, combine yogurt, peaches,


banana, wheat germ, ¼ cup orange juice and ice
cubes. Cover and blend about 1 minute, or until
smooth. Serve immediately, poured into tall glasses
and garnished with peach or banana slices and
sprinkled with 2 teaspoons wheat germ.
Per serving: About 290 cal, 12 g pro, 57 g car, 3 g
fat, 9% cal from fat, 5 mg chol, 80 mg sod.

31
Frozen Banana Smoothie

2 frozen bananas
Vanilla extract
Sliced seasonal fruit

Cut frozen banana into 4 pieces and cut away peel and discard. In blender,
blend banana until
thick and smooth. Add a dash of vanilla extract and blend again. Scoop out
and serve with fresh sliced seasonal fruit.

Fruit Salad Smoothie

1 med. Ripe peach


¾c Fresh OR frozen strawberries
½ Banana peeled
2 c Skimmed evaporated milk chilled
4 tsp Frozen orange juice concentrate
1 tsp Vanilla
4-6 ice cubes
Cinnamon – optional

Combine everything in blender except ice and cinnamon.


With blender running, add ice cubes one at a time.
Divide Smoothie into 4 chilled glasses and sprinkle
with cinnamon.

Fruit Smoothie 1

8 oz Fruit cocktail, can, chilled


1c Milk
¼ c Nonfat dry milk powder
½ts Vanilla
½c Ice cubes
Cinnamon, ground (dashes)

In a blender container combine un-drained fruit


cocktail and remaining ingredients. Cover; blend till
combined. Add ice cubes; cover and blend till smooth.
Sprinkle with additional cinnamon (for garnish), if
desired. Serve immediately.

32
Fruit Smoothie 2

(makes one serving)

1 frozen banana (best if cut into 1-inch chunks, then frozen)


½- 1 cup hulled strawberries (don’t need to cut them up)
¼ - ½cup soy milk, orange juice, or water
cinnamon to taste

Add all of the ingredients in a blender. I start with ¼ cup of


liquid and add more depending on how thick I want the smoothie.
Blend in spurts until smooth.
Variations:
Use peaches, blueberries, apple slices, or more bananas in place of strawberries
(or combine them!) May need to vary the liquid depending on the juiciness of the
fruit.
Use fresh bananas and 1-2 ice cubes
In addition to the cinnamon, add one or more of: nutmeg, cloves, ginger, vanilla

Fruit Smoothie 3

1 frozen banana (freezing it makes the drink super cold without diluting it with
ice)
½fresh papaya
10-12 raspberries (fresh or frozen)
½c water or fruit juice
1 tbsp toasted wheat germ (optional)

Puree in blender 30-45 seconds. Makes about 16 oz

Fruit Smoothie 4

½ c nonfat vanilla yogurt


¼ c skim milk
1 banana—frozen
½ c raspberries, frozen
½ c strawberries, frozen
1 tbsp maple syrup

Combine all in blender or food processor until smooth.

33
Fruit Smoothie 5

1 frozen banana (best if cut into 1-inch—chunks then frozen)


½ cup hulled strawberries (don’t need to cut them up)
¼ cup soy milk, orange juice or water
cinnamon to taste

Add all of the ingredients in a blender. I start with ¼ cup of liquid and add more
depending on how thick I want the smoothie. Blend in spurts until smooth.
Variations:
Use peaches, blueberries, apple slices, or more bananas in place of strawberries
(or combine them!) May need to vary the liquid depending on the juciness of the
fruit.
Use fresh bananas and 1-2 ice cubes
In addition to the cinnamon, add one or more of: nutmeg, cloves, ginger, vanilla

Fruity Soy Shakes


Ingredients
1 cup vanilla soymilk, chilled
5 oz. Japanese-style soft silken tofu, chilled and cubed
2 cups fresh or frozen fruit (one or more varieties of choice)
1 to 2 Tbs. honey or brown rice syrup
1/2 tsp. vanilla extract
Preparation:

Combine all ingredients in blender; process until smooth. Makes 2


shakes.
Variations: Peanut Butter-Banana Shake: Prepare as directed
above, substituting 1 cup sliced bananas for 2 cups fruit. Reduce
honey or rice syrup to 1 tablespoon, omit vanilla and add 3
tablespoons natural peanut butter. Peanut Butter-Chocolate Shake:
Prepare as directed above, substituting 1 cup sliced bananas for 2
cups fruit. Omit vanilla. Add 1/4 cup natural peanut butter and 2
tablespoons unsweetened cocoa. Increase honey or rice syrup to 3
tablespoons.

Per Shake: 223 Cal.; 7g Prot.; 5g Fat; 38g Carb.; 0 Chol.; 76mg
Sod.; 3g Fiber.

Fruity Tooty Smoothie

2 cups of your favorite fruit


1 cup of plain yogurt
2 tsp. of sugar
1/2 cup of juice or milk

Directions:
Mix in blender and enjoy.
34
Fuzzy Banana Navel
(serves 4)
Ingredients
2 medium bananas quartered
1 pint orange sorbet or 2 cups orange sherbet, slightly softened
1 cup Mandarin Tangerine juice

Directions
Combine bananas, sorbet and juice in blender container. Blend until thick and
smooth. Garnish with orange slices and curls. Serve immediately.

Gala Apple Smoothie

1 Gala apple, peeled, cored and chopped


1 frozen banana, peeled and chopped
1/2 cup orange juice
1/4 cup nonfat milk

In a blender combine frozen banana, orange juice, apple and milk. Blend until
smooth. pour into glasses and serve. Makes 2 servings

Ginger Tropical Smoothie

½cup orange juice


1/4 cup pineapple juice
1/2 banana
1/4 to ½tsp grated fresh ginger root
1/2 cup crushed ice, or 2 small ice cubes

Add all ingredients to blender and process until smooth.


Serves 1

Grape Explosion Smoothie

2 cups red seedless grapes


1 cup green seedless grapes
1/2 cup purple grape juice
2 teaspoons lime juice
1 teaspoon peeled and minced fresh gingerroot
3 ice cubes

Combine all ingredients in blender and whip until smooth.

35
Green Goddess
Ingredients
3 large ripe kiwifruit
2 ripe bananas
1/2 cup plain low-fat or nonfat yogurt or soft tofu, drained
1 1/2 cups water, chilled
1 cup seedless green grapes
1/2 cup vanilla soy milk
3 Tbs. honey

Preparation
In blender, combine all ingredients and process until smooth. Pour
mixture into glasses and serve. Makes 4 servings.
Per Serving: 185 Cal.; 3g Prot.; 1g Fat; 44g Carb.; 2mg Chol.;
34mg Sod.; 4g Fiber.

Guava Strawberry
2 cups guava strawberry juice or guava nectar
2 cups frozen strawberries
1 banana
1-1/2 cups orange sherbet
1 cup vanilla yogurt
Pour everything into a blender and blend on high. Makes 48 ounces.

Hair on Your Chest


Two lemons, one grapefruit, one-pint blueberries, one cup strawberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Hawaii 5-0 Smoothie

1 cup cubed peeled pineapple


1 cup cubed peeled papaya
1/2 cup pineapple juice or papaya nectar
1 ripe banana (about 6 oz.), peeled and cut into chunks
1/2 cup nonfat vanilla yogurt
1/8 to ¼ teaspoon coconut extract

Combine all ingredients in blender and blend until smooth.


Serves 2

36
Hawaiian Smoothie
Ingredients
1 cup unsweetened pineapple juice
1 banana
1/4 cup oat bran
4 ice cubes

Preparation
In a blender, process all the ingredients at high speed for 1 minute. Makes 2
servings.
Per Serving: 186 Cal.; 4g Prot.; 2g Fat; 38g Carb.; 0 Chol.; 7mg Sod.; 5g Fiber.

Healing Smoothie

1 firm kiwi fruit—peeled


¼ cantaloupe—with skin
ripe banana

Push kiwi fruit and cantaloupe through the hopper.


Place juice and banana in a blender or food processor and blend
until smooth. Pour into a tall glass, drink immediately and enjoy!!
This is a great drink for anyone, especially those with ulcers. This drink has
soothing qualities which protect and heal the stomach lining.

Healthy Fruit Smoothie

1 whole banana -- frozen


1 cup frozen peach slices
1/4 cup fresh or frozen raspberries
1/2 cup lowfat vanilla yogurt
1 tablespoon wheat germ

Place all ingredients in a blender and process


until smooth.

Hi-Fiber Berry Smoothie

1 cup blackberries
1 cup stemmed and halved strawberries
1 cup blueberries
1 cup low-fat vanilla soymilk
1/8 teaspoon ground cinnamon
3 ice cubes

Combine all ingredients in blender and whip until smooth. If berries are not fully
ripe, add a little honey or sugar substitute for sweetness. Serves 2

37
Homemade Fruit Smoothie

1 banana peeled
1 cup strawberries—hulled
1 cup peaches—sliced
1 cup orange juice
1 tablespoon honey
1 cup ice—crushed

Add fruit, juice and honey in a blender. Blend on low speed to mix. Stir
in ice. Blend on high until smooth. Makes 3- 8-ounce servings.

Island Fruit Smoothie

1 small banana, peeled and cut into chunks


2 tablespoons coconut milk
2 tablespoons lime juice
1/4 cup orange juice
1/4 cup pineapple juice
1/2 teaspoon ginger, grated
3 ice cubes

In a blender, blend all ingredients until smooth. Yield: 1 smoothie

Jade Zinger Smoothie

1 cucumber, peeled, seeded and chopped


3 tablespoons mint leaves & mint sprigs finely chopped
1 ½cups apple juice or still cider
1 cup lemon sorbet
1-cup ice cubes

Place the cucumber, mint, apple juice or cider, sorbet and ice in a blender,
and blend until smooth. Garnish with mint, and serve. Yield: 2 16-ounce
servings.

Java Smoothie
3 - 4 Tbsp instant coffee powder
1 cup milk (nonfat ok)
1 cup vanilla frozen yogurt
1 cup frozen bananas

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.
38
June Smoothie

½Mexican papaya seeded and peeled.


20-30 pitted cherries
Blend all ingredients and serve.

Kiwi Cooler Smoothie

1 ½cups diced fresh kiwi


1 ½cups lime sherbet
1 cup diced ripe banana
1 cup honeydew melon

Place all ingredients in a blender or food processor. Process until smooth.


Serves 3

Kiwi Lime Shake

2 kiwi fruit
1 banana
1-teaspoon limejuice
½teaspoon grated lime zest
2 ice cubes
1 cup skim milk
¼ cup part skim milk ricotta cheese

Peel kiwi fruits and banana; cut into large chunks. Place fruit, lime juice,
lime zest and ice cubes in food processor or blender; process until blended.
Add milk and ricotta; process for another 5-10 seconds, scraping down sides
of container with rubber spatula. Pour shake into 2 tall glasses and serve.
Serve 2.

Kiwi Melon Smoothie


1 kiwifruit, peeled and cut into 8 pieces
1 cup honeydew melon cubes, frozen
6 ounces kiwi-lemon, lemon or key-
lime soy yogurt
1 cup vanilla soy milk
1 tablespoon frozen apple juice
concentrate, thawed

In blender, combine kiwi fruit,


melon, yogurt, soy milk and apple juice
concentrate. Blend until smooth.
Serve right away. Servings: 2
39
Kiwi Strawberry Smoothie

Freezing the fruit in this smoothie first will yield thicker, more flavorful results.

3 kiwi fruit, peeled


1 banana (peel before freezing) ¾C pineapple juice
1 C frozen strawberries

Place all the ingredients in a blender. Blend until smooth. Serves 2

Lemon Apple Honey Smoothie

¼ cup lemon juice


1/2 cup apple cider
1 apple (about 8 oz.), peeled, cored, and chopped
1 peeled banana
2 to 3 tablespoons honey
1 cup nonfat or vanilla frozen yogurt

Combine in blender till smooth.

Lemon Melon Smoothie

1 ½cups diced honeydew melon


1/2 cup nonfat lemon yogurt
1 cup frozen green grapes
1 tablespoon chopped fresh mint
Fresh lemon juice to taste (optional)

Combine the honeydew melon and lemon yogurt in a blender. Add the grapes and
mint. Blend until smooth. Taste and add lemon juice if you like. Serves 2

Lemon Peach Smoothie

1 Dannon Lit N Fit Lemon Chiffon Yogurt


1 Fresh Peach or 1 small can of lite canned peaches
2 - 4 Ice Cubes

Place all in blender and blend till Smooth. Add a dash of nutmeg on top and enjoy!
Serves 1

40
Lemon Watermelon Smoothie

The tart lemon sorbet is a perfect match with the sweet, juicy watermelon. To
make an even thicker smoothie, freeze the watermelon first.

Variation:
Add a shot of vodka, for a wonderful, slushy, frozen cocktail!

1-1/2 C seeded watermelon, diced


1 C lemon sorbet
8-10 ice cubes
1 T fresh lemon juice

Place all the ingredients in a blender. Blend until smooth. Serves 2

Light Cantaloupe Smoothies


Ingredients
1/2 cup orange juice
1/2 cup peeled, seeded and cubed cantaloupe
honey to taste
1/2 cup ice
Directions
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30
seconds. Add ice
and blend until smooth.
Nutrition Facts
Serving Size about 1 1/4 cups
Amount Per Serving:
84 Calories
0 g Total Fat
0 g Saturated Fat
2 g Protein
0 mg Cholesterol
20 g Total Carbohydrate
1 g Dietary Fiber
8 mg Sodium
5% Calories from Fat
7% Calories from Protein
88% Calories from Carbohydrate

41
Madras Banana Smoothie

This smoothie can be served as is or with a splash of dark rum.


Serves two to three
Ingredients:
1 cup orange juice
1 cup cranberry/raspberry juice
3 ripe bananas
1 cup ice cubes

Combine juices and ice in a blender, and process until the ice is crushed. Add the
bananas to the blender, and process until smooth. Pour into a glass and enjoy.

Main Squeeze Smoothie

1 ½cups ripe strawberries, hulled and sliced


1 cup raspberries
1 banana, peeled and sliced
1 cup orange juice (preferably freshly squeezed)

Place all ingredients in blender and process until smooth.


Serves 2

42
Malt Smoothies

Ingredients
2 1/4 cups milk
3/4 cup chocolate-flavor syrup or strawberry preserves
3 tablespoons natural- or chocolate-flavor malted milk powder
1 quart vanilla ice cream

Directions
1. Place 3/4 cup of the milk, 1/4 cup of the chocolate-flavored syrup and 1-
tablespoon malted milk powder in blender. Cover and blend on high speed 2
seconds.
2. Add 3 scoops vanilla ice cream. Cover and blend on low speed about 5 second
longer or until smooth. Pour into two glasses.
3. Repeat 2 times with remaining milk, syrup, malted milk powder and ice cream.

Serving Size
Makes 6 smoothies (about 1 cup each)

Nutrition Facts
(per Serving):
Calories 330
(Calories from Fat 110)
Fat 12g
(Saturated 7g)
Cholesterol 45mg
Sodium 160mg
Potassium 410mg
Carbohydrate 50g
Dietary Fiber 1g
Protein 7g
% Daily Value: Vitamin A 16%
Vitamin C 8%
Vitamin D 18%
Calcium 24%
Iron 6%
Folic Acid 2%

Malted Date Smoothie

½cup pitted dates


1/2 cup nonfat milk
3 tablespoons malt powder
1 ½cups nonfat vanilla frozen yogurt

Combine all ingredients in blender and blend until smooth.


Serves 2

43
Mango Ginger Smoothie

2 ripe mangoes, peeled and chopped


2 pieces crystallized ginger, about 1 ounce
1 cup nonfat buttermilk
One 8-ounce container nonfat vanilla yogurt
Handful of chipped ice

In a blender, purée the fruit and ginger, scraping down the sides as necessary. Add
the buttermilk, yogurt and ice and purée until smooth and frothy. Serves 2

Mango Mania Smoothie

2 cups nonfat vanilla yogurt


1 cup mango nectar
2 mangos, peeled and chopped
1/4 tsp. cardamom

Add all ingredients to blender and process until smooth. Add 1 cup of ice cubes
and blend till crushed and smooth. Serves 2

Mango Nectarine Smoothie


Serves 1-2
1 nectarine, cut
1 banana
1/2 cup mango pieces
1/2 cup milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Mango Passion

2 cups of fresh-squeezed orange juice


2 cups of mango flesh (about 3-4 mangoes)

Blend for creamy heaven.

Mango Raspberry

1 ½cups orange juice


1 cup frozen raspberries
1 cup frozen mango chunks

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.
44
Mango Smoothie 2

1 ripe mango, peeled, pitted, chopped (approx.1-1/4 cups)


¾-cup milk, skim—chilled
¼-cup nonfat vanilla yogurt
¾-teaspoon vanilla extract
3 ice cubes
pinch of salt
fresh mint sprigs

Combine all ingredients except mint in blender. Blend until smooth and
creamy. Garnish with mint.

Mango Smoothie/Freeze

2 or 3 mangos, peeled and cut into chunks


1/4 cup frozen orange juice concentrate
1 cup milk
8 ice cubes, crushed in the blender

In blender, add the mangos, orange juice concentrate, and milk to the crushed ice.
Blend on high until all the ingredients are smooth. At this point you can pour into
glasses and serve as a smoothie or pour into a shallow plastic container, cover,
and put in the freezer until it is frozen to a soft ice cream consistency. Stir a
couple of times during the freezing process.
For a change, you can use a ½-cup of canned coconut milk instead of regular
milk.

Mango Strawberry Smoothie

1 ripe medium mango, peeled and cut into chunks


1 cup strawberries, cut up
1/2 cup low-fat vanilla yogurt
6 ice cubes

Place all ingredients in a blender. Blend until smooth. Makes 2 servings.

Mango-Peach Smoothie

1 cup peeled mango chunks


1 large peach (about 8 oz.), peeled, pitted, and cut into chunks
1 cup peach nectar
2 tablespoons lime juice

Combine all ingredients in blender and blend until smooth.


Makes two small drinks

45
Mega-Smoothie

1 mango peeled, seeded and chopped


2 bananas peeled and chopped
8 large strawberries
2 medium carrots chopped
2 cups ice cubes
1 tablespoon honey
1 cup yogurt -optional

In a blender combine half of each ingredient, including: mango, bananas,


strawberries, carrots, ice cubes, honey and yogurt and blend until smooth.
Pour into a glass and serve immediately.
Repeat process for remaining ingredients. Yield: 2 servings

Melon Madness Smoothie

1 ½cups seeded and chopped watermelon


1 ½cups seeded and chopped honeydew melon
Juice of 2 limes
1 cup vanilla nonfat yogurt
1 cup ice cubes

Place all ingredients in a blender and blend until smooth. Pour into glasses.
Makes 4 servings

Melon Mint Smoothie

2 cups diced cantaloupe


1 cup diced honeydew melon
1 cup diced seedless watermelon
1/2 cup passion fruit or mango juice
1 tablespoon lime juice
2 teaspoons honey
10 fresh mint leaves
3 ice cubes

Combine all ingredients in blender and whip until smooth.


Serves 2

Mexican Style Mango Papaya Smoothie


1 banana (peel before freezing)
1 C mango, diced
1/2 C papaya
1 C milk
2 T honey

Place all the ingredients in a blender. Blend until smooth. Serves 1


46
Mixed Berry Smoothie

Ingredients
1/4 cup orange juice
1/2-cup plain, low-fat yogurt
1/6 cup washed, stemmed raspberries
1/6 cup washed, stemmed blackberries
1/6 cup washed, stemmed blueberries
honey to taste
Directions
Place all the ingredients in a blender. Blend on high speed until smooth.
Serving Size
1
Nutrition Facts
Serving Size about 1 cup
Amount Per Serving:
139 Calories
0 g Total Fat
0 g Saturated Fat
6 g Protein
3 mg Cholesterol
31 g Total Carbohydrate
3 g Dietary Fiber
70 mg Sodium
3% Calories from Fat
16% Calories from Protein
81% Calories from Carbohydrate

Morning Orange Smoothie

2 oranges, peeled & sectioned


1 frozen banana, chunked
¼ c. orange juice
2 T. yogurt
1 tsp. Vanilla

Blend in blender until smooth. Yields 2 drinks.

Morning Sunrise

1 Banana, peeled and sliced


1/2 cup of strawberries
1/2 cup of orange juice
A handful of ice cubes

Place all ingredients in blender and blend until smooth. Serves 1.

47
Nectarine Berry Smoothie

1 nectarine, pitted
3/4 cup strawberries, hulled
3/4 cup blueberries, rinsed and drained
1/3 cup nonfat dry milk powder
1 cup crushed ice

In a blender combine nectarine, strawberries, blueberries, milk powder and


crushed ice. Blend until smooth. pour into glasses and serve. Serves 2

Nectarine Blueberry Smoothie


Serves 1
1 nectarine, cut
1/2 cup blueberries
milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Non Fat-Low Calorie Strawberry Banana Smoothie

Recipe for a refreshing day-If you can’t get a Maui Wowi, here is the next best
thing.
1 Cup Fresh Strawberries
1 Banana
1 cup Non-fat yogurt
1 packet sugar or sugar substitute
2 cups ice

Blend until creamy

Oatmeal Strawberry
1 cup milk
2 tablespoons Grape Nuts
3/4 cup regular oats
1/2 cup frozen strawberries
1 large banana
2 teaspoons vanilla
1/2 cup vanilla frozen yogurt
4 ice cubes
Pour everything into a blender and blend on high. Makes 20 ounces. Serve
immediately.

48
Orange Banana

1 cup orange juice


1/2 cup plain or vanilla yogurt
1 ½cups frozen banana slices
Sprinkle of nutmeg (for top, optional)

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Orange Frothy Doom


Six Valencia oranges, two lemons, one banana
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Orange Fruity Smoothie

1 medium banana, peeled and cut into 1-inch pieces


1 ripe peach, peeled, halved, pitted, and diced
1 cup raspberries
1 ½cups freshly squeezed orange juice
3 ice cubes

Combine all ingredients in blender and whip until smooth.


Serves 2

Orange Low Fat Milk Shake

2 cups skim milk


1 small package of sugar free orange Jell-O
1 cup vanilla ice cream

Place all ingredients into a blender. Cover and blend until smooth.

Orange Pineapple Coconut Smoothie

¼ cup orange juice


1/4 cup pineapple juice
1 tbsp coconut milk
1/2 banana
1/4 tsp grated fresh ginger root
1/2 cup crushed ice or 2 small ice cubes

Add all ingredients to blender and process until smooth. Serves 1


49
Orange Razz
1 cup orange juice
1 cup frozen raspberries
1 cup frozen vanilla yogurt

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Orange Smoothie

6 oz Orange juice concentrate frozen


1 c Milk
1 c Water
¼ c Sugar
½tsp Vanilla
10 Ice cubes

Place all ingredients in a blender. Cover and blend until smooth. Serve
immediately. Calories per ¾cup serving: About 115

Orange-Avo

3-4 oranges
3-4 dates
1/2 avocado
1 banana

Blend all ingredients and serve.

Papaya Creamsicle Smoothie

2 papayas
1/2 cup orange juice
1/2 cup nonfat vanilla frozen yogurt

Peel, seed, and coarsely chop papayas. Add all ingredients to blender and process
until smooth.
Serves 2

50
Papaya Smoothie

1 papaya, halved and seeded


1 pint orange sherbet
2 cups milk

Scoop papaya pulp into blender. Add sherbet and milk. Mix in blender until
smooth and frothy. Makes about 5 cups

Peach
2 cups orange juice
2 cups frozen peach slices
1 cup (packed) pineapple sherbet
6 oz. peach yogurt
Pour everything into a blender and blend on high. Very light and refreshing,
perfect for August. Makes 40 ounces. Serve immediately.

Peach Berry Smoothie

1 cup nonfat peach yogurt


3/4 cup peach nectar
1/2 cup raspberries
1 ½cup ripe medium peaches, diced

Combine the yogurt and nectar in a blender. Add the raspberries and peaches.
Blend until smooth.
Serves 2

Peach Cinnamon Smoothie

2 ripe peaches
2 cups nonfat plain yogurt
3 tablespoons firmly packed brown sugar
1/4 teaspoon ground cinnamon
1 cup ice cubes

In a 2- to 3-quart pan over high heat, bring about 1 quart water to a boil. Immerse
peaches in boiling water for 15 seconds; drain. When peaches are cool enough to
touch, in 1 to 2 minutes, peel, pit, and cut into chunks. In a blender, combine
peaches, yogurt, brown sugar, and cinnamon; whirl on high speed until smooth,
about 1 minute. Add ice and whirl until smooth, about 2 minutes longer. Pour into
tall glasses (at least 16-oz. size). Serves 2

51
Peach Mango Madness

Makes 12 ounces
6 ounces vanilla yogurt
2 tablespoons Luzianne Smoothies Peach Mango Mix
1 banana
1 ½cups ice

Combine all ingredients in a blender and process until smooth.

Peach Melba Smoothie

1 cup peeled, sliced peaches


1/4 cup fresh or frozen raspberries
1 cup chilled peach juice
1/2 vanilla yogurt
3 ice cubes

Pour all items in a blender and blend until smooth. Pour into 2 glasses and garnish
with fruit.
(serves 2)

Peach Raspberry Smoothie

½cup frozen raspberries


1 cup frozen peaches
1 cup milk
1 cup frozen vanilla yogurt
1 frozen banana (optional), peel banana before freezing

Whirl all ingredients together in a blender until smooth. Serve immediately.


Serves 3-4

Peach-Berry Smoothie
Ingredients
2 cups 1%, 2% or full-fat milk
1/2 cup frozen yogurt, frozen soy dessert or ice cream
1/2 tsp. vanilla extract
Dash nutmeg
1/4 cup peeled, sliced peaches
1/4 cup fresh berries
1/8 tsp. fresh lemon juice

Preparation
In a blender, combine all ingredients and blend until smooth. Pour into chilled
glasses. Freeze leftovers in individual serving dishes and enjoy later as a frozen
dessert. Makes 4 servings of about 3/4-cup each.
Per 3/4-Cup Serving: 113 Cal.; 5g Prot.; 5g Fat; 13g Carb.; 19mg Chol.; 72mg
Sod.; 1g Fiber.
52
Peaches & Cranberry

I strain off juice from large can of peaches...throw juice away...add 1 cup cranberry juice and ½cup of
yogurt...cup of crushed ice...Yum ..Makes enough for three or four.

Peaches & Cream Smoothie

Freezing the fruit in this smoothie first will yield thicker, more flavorful results.

1 C apple cider
2 C peach slices
1 ½frozen vanilla yogurt
1 banana (peel before freezing)
1/8 tsp. of cinnamon

Place all the ingredients in a blender. Blend until smooth. Serves 2

Peachy Mint Smoothie

2 medium bananas (peel before freezing)


1 medium cucumber
2 T fresh mint, chopped
1 C peach slices, frozen
1 C peach sorbet
1 cup peach nectar

Place all the ingredients in a blender. Blend until smooth. Serves 2

Peachy Yogurt Cooler

1 c Chilled peach nectar


½c Milk
1 Container (6 ounces) peach yogurt
Ground nutmeg

Place nectar, milk and yogurt in blender. Cover and blend on high speed about 30
seconds or until smooth. Sprinkle with nutmeg. 2 servings
(about 1-1/4 cups each); 180 calories per serving.

Peanut Butter Banana


1 cup milk
1/4 cup peanut butter
1 ½cups frozen banana slices

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.
53
Peanut Butter Chocolate Twist Shake

1 ounce chocolate chips


1 ounce peanut butter
4 ounces coconut juice or milk
6 ounces vanilla ice cream
2 curls shaved chocolate
1/2 ounce crushed roasted peanuts

Whip all ingredients together in blender until


smooth. Garnish with shaved chocolate and
crushed roasted peanuts.

Peanut Butter Smoothie

1 banana, frozen, cut in chunks


2 Tbsp. reduced fat creamy peanut butter
1 cup skim milk
1/2 cup frozen vanilla yogurt or fat free ice cream

Mix in blender till smooth. Serves 2

Pear Smoothie
Serves 1
2/3 cup canned pears, drained
2/3 cup milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Peppermint Milkshakes

4 cups vanilla ice cream


1 cup milk
4 large peppermint patties (chocolate mint candies)
Peppermint sticks

Combine all ingredients in a blender and blend until smooth.


Garnish with peppermint sticks (or more patties).

Persimmon Smoothie
5 persimmons, without skin and seeds
2 C orange juice
1 C strawberries, frozen

Place all the ingredients in a blender. Blend until smooth. Serves 2

54
Pina Banana
1 cup pineapple juice
1/3 cup coconut milk
1 ½cups frozen banana slices
1/2 cup pineapple chunks

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Pina Colada Slush

Ingredients
2 cups cubed fresh pineapple
1-1/2 cups pineapple juice, chilled
1/4 cup cream of coconut (such as Coco Lopez)
1 cup ice cubes
1 cup vanilla fat-free frozen yogurt

Directions
Prep Time: 1 hour, 15 minutes
Place pineapple into freezer; freeze until firm (about 1 hour). Remove from
freezer;
let stand 10 minutes. Combine juice and cream in a blender. With blender on, add
pineapple and ice cubes, 1 at a time; process until smooth. Add yogurt; process
until
smooth. Serve immediately.
Serving Size
4 servings (serving size: 1 cup)

Nutrition Facts
(per Serving):
175 calories
31.3 g carbohydrates
0 mg cholesterol
5.6 g fat
28 mg sodium
2.6 g protein
79 mg calcium
0.9 mg iron
1.4 g fiber

55
Pina Colada Smoothie 1

Makes 16 ounces
¾cup coconut yogurt
2 tablespoons Luzianne Smoothies Strawberry Banana Mix
1 cup crushed pineapple
1/2 banana
1 cup ice

Combine all ingredients in a blender and process until smooth.

Pina Colada Smoothie 2

This delicious smoothie makes a quick breakfast or a nutritious snack. Use frozen
fruit for an even thicker drink. As with all smoothies, you can whirl in a few ice
cubes to make your drink frostier and thicker as well.

1 cup frozen pineapple pieces


1 frozen banana (peel banana before freezing)
3/4 cups milk
1/2 cup frozen vanilla or strawberry yogurt
1/2 cup orange juice
3 T coconut

Whirl all ingredients together in a blender until smooth. Serve immediately.


Serves 2

Pina Colada Smoothie 3

1/2 cup crushed Pineapple


1/2 tsp. coconut extract
1 cup milk
1 carton (8oz) plain yogurt

Blend ingredients until frothy and serve icy cold.


Makes about 3 cups.

Pina Colada Smoothie 4

1 ½cups pineapple juice


1/3 cup coconut milk
1/2 cup frozen pineapple chunks
1 Tbsp shredded unsweetened coconut (optional)

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

56
Pineapple Berry
1-1/2 cups pineapple juice
1 cup orange juice
1 cup fresh frozen strawberries
1 cup fresh frozen blueberries
1 frozen banana, sliced
1 cup (packed) pineapple sherbet
1 tsp. lemon juice (optional)
Pour juices into blender. Add frozen strawberries & blueberries, banana and
sherbet. Add 1 tsp. of lemon juice if desired. Blend. Makes 48 ounces. Serve
immediately.

Pineapple Cantaloupe Smoothie

1 ½cups diced pineapple


1 ½cups diced cantaloupe
1/2 cup freshly squeezed orange juice
1/2 cup carrot juice
Pinch nutmeg
3 ice cubes

Combine all ingredients in blender and whip until smooth. Serves 2

Pineapple Delight Smoothie

2 cups nonfat milk


2 bananas, frozen and chunked
6 slices canned pineapple
1 tablespoon honey

In a blender combine milk, frozen bananas, pineapple and honey. Blend until
smooth.
Makes 4 cups, or 2 large servings.

Pineapple Kiwi Banana Smoothie

2 cups pineapple juice


3 kiwis, peeled
2 bananas
2 cups ice
Optional garnish: one kiwi, cut into slices or wedges

In a blender, combine the juice and ice, and process until the ice is crushed. Add
kiwis and bananas, and process until smooth. Pour into a glass, and garnish with
either a slice or wedge of kiwi on the rim. Serves two to three

57
Pineapple Orange Smoothie (alcoholic)

1 (8 ounce) can canned pineapple chunks, un-drained


1 (6 ounce) can frozen orange juice concentrate
1 cup white rum
2 tablespoons sugar
1 tablespoon lime juice
1 tray ice
4 maraschino cherries, garnish

In a blender, combine pineapple, orange juice concentrate with juice, rum, sugar,
lime juice and ice cubes. Blend until smooth. Pour into glasses, garnish with
cherries, and serve. Serves 4

Pineapple Papaya

1 cup orange juice


1 ½cups frozen papaya chunks
1 cup pineapple chunks
1 - 2 Tbsp unsweetened shredded coconut (optional)

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Pineapple Sherbet Smoothie

1 scoop (5 oz.) of pineapple sherbet


1 1/2 scoop (6 oz.) low fat or nonfat yogurt
7-8 oz. peach or apple juice
1/4 cup frozen bananas

Combine all ingredients in blender; mix until smooth.


Serve in glasses.

58
Pineapple Smoothie

20 oz Unsweetened pineapple chunks


1 c Buttermilk
2 ts Vanilla extract
2 ts Liquid sweetener
Mint Leaves-Optional

Drain pineapple, reserving ½cup juice. Freeze


pineapple chunks. Place juice, buttermilk, vanilla,
sweetener and frozen pineapple into a blender
container. Blend until smooth. Pour into glasses and
garnish with mint if desired.

DIABETIC EXCHANGES: One serving ñ/2 skim milk, ½


fruit; also, 74 calories, 52 mg sodium, 2mg
cholesterol, 16gm carbohydrate, 2 gm protein and 1gm

Pineapple-Lime Smoothie

2 cups crushed pineapple


1 pint milk
1 pint vanilla ice cream or lime sherbet 1 tbs. lemon or lime juice

Blend all ingredients until smooth. Makes 1 ½quarts.

Pink Pineapple Blizzard

2 cups unsweetened pineapple juice


1 cup strawberry nectar, chilled
1/4 cup dry milk powder
1 cup crushed ice

Combine all ingredients except nutmeg or mace in blender or food processor


and whirl at top speed until well mixed. Pour into pitcher. Serve cold.

Power Berry Smoothie

1 cup cranberry juice


1 cup fresh or frozen strawberries
1 8 ounce container of vanilla yogurt
2/3 cup uncooked oats
1 cup ice cubes
sugar to taste

Place all ingredients except ice in blender. Cover and blend on high for
2 minutes or until smooth. Gradually add ice cubes; blend on high until
smooth. Serve immediately. Serves 2

59
Prune Banana Smoothie
Serves 1
6 dried prunes
1 banana
milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Pumpkin Smoothie

1 ¾cups (15-ounce can) LIBBY’S® 100% Pure Pumpkin, chilled


1 ½cups (12 fluid-ounce can) NESTLÉ® CARNATION® Evaporated Milk,
chilled
1 ½cups orange juice
½cup (1 small) sliced banana
1/3 cup packed light brown sugar
Ice cubes (optional)
Ground cinnamon (optional)

PLACE pumpkin, evaporated milk, orange juice, banana and sugar in blender;
cover.
Blend until smooth.
Pour over ice.
Sprinkle with cinnamon, if desired.

Purple Banana Shake

1 pint blueberries
1 banana
1 cup frozen yogurt
1 cup ice cubes
1 Tablespoon sugar

Combine all in a blender or food processor and


process until smooth. Add milk if needed to
thin.

Purple Chow Shake

1/3 cup frozen grape juice concentrate, thawed


1 banana, peeled and sliced
1 cup milk
1/2 cup ice cubes

In a blender container, combine all ingredients. Cover and blend just until frothy.

60
Purple Death
Two grapefruit, one lemon, one pint blueberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Rainforest Fusion

1 cup frozen pineapple pieces


1/2 banana
1/2 cup orange juice
2 Tbsp. coconut milk
1/2 tsp. limejuice
1/2 cup nonfat frozen vanilla yogurt
1/2 cup ice

Combine ingredients in blender; mix until smooth and frothy. Serves 1

Raspberry and Strawberry Smoothie


1 handful raspberries
2 handfuls strawberries
Approximately 1 pint glass ice
1/2 pint heavy cream

Place your fruit into a blender and whiz for 30 seconds. Add the ice & cream.
Place the lid back on tightly and pulse the blender a couple of times on and off to
break up the larger pieces of ice, before whizzing up to a semi-slushy milkshake
consistency.

Raspberry Cappuccino Smoothie

¾cup chocolate milk, low-fat


1/3 cup fresh-brewed espresso
2 tablespoon chocolate syrup
1 ½cup nonfat coffee flavor frozen yogurt
1 cup raspberries
1/2 cup skim milk
1/4 teaspoon cocoa powder

Combine the chocolate milk, espresso, and chocolate syrup in a blender. Add the
frozen yogurt and raspberries. Blend until smooth. Pour into glasses. Rinse out the
blender container. Pour the milk into the blender and blend on high speed until
frothy, about 15 seconds. Divide between the smoothies and sprinkle them with
chocolate powder. Serves 2

61
Raspberry Lemonade Smoothie

If used as a cocktail, consider adding a splash of vodka.


Serves two to three

2 cups lemonade
½pint fresh raspberries
2 cups ice
Optional garnish: three slices or wedges of lemon

Combine ice and lemonade in a blender until the ice is crushed. Add raspberries,
and process until smooth. Pour into a glass, and garnish with lemon slices or
wedges.

Raspberry Peach Breakfast Smoothie

10 oz Frozen Raspberries *
1 c Canned Peach Nectar
1/2 c Buttermilk
1 tb Honey

Frozen raspberries should be thawed and in light syrup.


Place all ingredients in a blender bowl and process until smooth. Pour into glasses
and serve.

Raspberry Peach Breakfast Smoothie

10 oz frozen raspberries (in light syrup, thawed)


1 cup peach nectar
1/2 cup buttermilk
1 Tbsp. Honey

Place all ingredients in a blender and process until smooth. Serves 2

Raspberry Smoothie

1 pkg. Weight Watchers Vanilla Smoothie


1 cup cold skim milk
1/2 cup fresh or frozen raspberries
5 ice cubes

Crush ice cubes in blender. Add smoothie mix and milk and blend. Add
raspberries and frappe. If needed, add a packet or two of sugar substitute.
Serves 1

62
Raspberry Smoothie
1 cup milk
½ cup natural yogurt
1 cup raspberries
sugar or honey to taste.

Blend all ingredients on high until smooth. Pour into glasses.

Raspberry-Peach Super Smoothie


Ingredients
1/2 cup fresh or frozen unsweetened raspberries
1 fresh or frozen peach, sliced
1 fresh or frozen banana, sliced
8 oz. tofu
2 cups orange juice
Preparation
In a blender or food processor, purée all ingredients together until consistency is
smooth. Makes 2 servings.
Per Serving: 283 Cal.; 10g Prot.; 5g Fat; 47g Carb.; 0 Chol.; 11mg Sod.; 4gFiber.

Red, Red, Red Smoothie


1 C low-fat strawberry yogurt or frozen yogurt
1/2 C cranberry juice cocktail
1-1/2 C strawberries, hulled, frozen
1 C raspberries, frozen

Place all the ingredients in a blender. Blend until smooth. Serves 2

Ruthie’s Frozen Fruit Smoothie

For the fruit:


choose a mix from below
Frozen strawberries, Frozen banana slices; ½” thick
Frozen raspberries, Frozen blueberries
Frozen peach slices
Sugar to taste
For the flavoring
(choose one):
Vanilla extract-1/2 teaspoon per batch
Chocolate syrup- 2 tablespoons per batch
For the liquid
(choose one):
Milk
Orange juice
Flavored yogurt
peach/vanilla/ lemon etc

In a blender combine the fruit with the sugar, the


chosen flavoring and enough of the chosen liquid to barely
cover the fruit. Blend until smooth. Taste to adjust
seasoning. Garnish with a strawberry and a sprig of mint. Yield: 1 servings

63
Saint Smoothie

3 nectarines, peeled and de-stoned


2 bananas, sliced
1 cup nonfat vanilla yogurt
crushed ice
2 Tbsp grenadine

Place the nectarines and bananas into a blender along with the yogurt and whisk it
all together until it has a good consistency. Next, fill the glasses a quarter with
crushed ice, and pour over the grenadine. Top the glass up the rest of the way with
the smoothie mixture, and enjoy. Serves 2

Sense and Sensibility


One banana, one grapefruit, one lemon, one pint strawberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Sherbet Smoothies

2 pints lemon sherbet, softened


1 1/2 c. cold milk
2 c. frozen peaches or raspberries

In blender or food processor, combine all


ingredients. Blend until smooth. Serve
immediately in chilled glasses.

Should've Added a Banana


Two lemons, one grapefruit, one pint blueberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Smoothie Classico

1 cup orange juice


1 cup strawberries—quartered and frozen
2 bananas

Pour o.j. in blender. Add strawberries and bananas. Blend until smooth.

64
Smoothies

1 frozen banana (peel a very ripe banana and put in freezer)


1 cup (approx.) your favorite fruit - I like strawberries!
½cup to 1 cup apple juice or nonfat soymilk (or whatever, you get the
idea, amount depends on how thick or thin you like)

Blenderize.

Sour Neon Doom


Four grapefruit, two limes, half pint raspberries or blackberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Southwest Smoothie

Yield: 3 servings
½c Banana; Sliced
½c Mango, Papaya, Or Guava;-choose one; chopped
2 c Milk
1 tb Honey

Place all ingredients in food processor cover


and process on high speed until smooth. Strain if using mango.

Strawberry & Peaches Smoothie

1 cup strawberries or more


2/3 cup peach yogurt
3 tablespoons of sugar
1 cup ice

Blend all ingredients together until smooth!


(Serves 3-4)

Strawberry Banana
1 cup orange juice
1/2 cup vanilla yogurt
1 banana
1 ½cups frozen strawberries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.
65
Strawberry Banana Smoothie

1 1/2 cups strawberries, frozen


1 banana
1/2 cup non-fat vanilla yogurt
1 cup orange juice

Put all ingredients into a blender and puree.

Strawberry Fling

1 cup plain yogurt


3/4 cup milk
1 package (10-oz.) frozen sweetened strawberries.

Blend together in blender until smooth, then chill.


Makes 2-10oz servings

Strawberry fruit frost

1 ½c. Strawberries, stemmed


2 Small or 1 ½large Bananas, thoroughly ripe
1 c Frozen or canned peach Slices
1 c Apple juice
1 tb Honey
1 c Ice cubes

In blender container, combine all ingredients except


ice cubes. Blend until smooth. Add Ice cubes. Blend
until smooth. Yield: 2 Servings

Strawberry Kiwi
1 cup low fat vanilla yogurt
1 cup low fat strawberry yogurt
1 cup frozen strawberries
3 whole kiwi, peeled
1 tsp. limeade concentrate OR sweetened kiwi-lime Cool-Aid mix
1 cup crushed ice
Pour everything into a blender and blend on high. Makes 32 ounces. Serve
immediately.

66
Strawberry Mango
1 cup frozen pineapple juice
1 cup frozen mango chunks
1 cup frozen strawberries
1 banana

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Strawberry Orange Smoothie

2 cups tangerine or orange juice


1 pint fresh strawberries, stems removed (reserve three berries with stems for
garnish, sliced down the middle without cutting in half)
1 cup ice

Combine orange juice and ice in a blender until the ice is crushed. Add the
strawberries, and process until smooth. Pour into a glass and garnish with a single
whole berry on the glass rim. Serves two to three

Strawberry Peach
2 cups peach juice or nectar
1 cup frozen strawberries
1 cup frozen peach slices
1 frozen banana, sliced
1 cup peach yogurt
1 cup (packed) raspberry sherbet
Pour the juice into blender. Add strawberries, peach slices, banana, yogurt and
sherbet. Blend on high speed until smooth. Makes 48 ounces. Serve immediately.

Strawberry Pear and Peach Smoothie

1 peach, stoned and sliced


1 pear, peeled, cored and chopped
200g (7oz) strawberries, frozen and slightly thawed
good squeeze of lime

Put everything into a food blender and whiz until smooth. Serves 2.

67
Strawberry Raspberry
1 ½cups orange juice
1 banana
1 cup frozen strawberries
1 cup frozen raspberries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

Strawberry Smoothie

3/4 cup frozen strawberries


1/2 tsp. vanilla
2 pkgs Equal

Add all ingredients in blender, blend well. Makes a thick shake.

Strawberry Smoothie #1

2 cups frozen strawberries


1 cup milk
2/3 cup strawberry yogurt

Place all ingredients in a blender. Cover and blend until smooth! Serves 4

Strawberry Smoothie #2

5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry frozen yogurt
4 oz. Crystal Light or other sugar-free lemonade
1 packet Equal sweetener or 2 teaspoons of sugar -- (1 gram)

Put all ingredients into blender.


Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving: Fat: 0 g Calories: about 70

Strawberry Smoothie #3

10oz Frozen sliced strawberries - thawed


4 c Milk
1pt Strawberry ice cream
1tsp Lemon rind—grated

Combine all, one half at a time in blender on high, 1 min. (Or use a
mixer). Serve in tall glasses.

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Strawberry/Blueberry Smoothie

This delicious smoothie makes a quick breakfast or a nutritious snack. Use frozen
fruit for an even thicker drink. As with all smoothies, you can whirl in a few ice
cubes to make your drink frostier and thicker as well.

½cup frozen blueberries


1 cup frozen strawberries
1 frozen banana (peel banana before freezing)
1 ½cups milk
1/2 cup frozen vanilla or strawberry yogurt

Whirl all ingredients together in a blender until smooth. Serve immediately.


Serves 3-4

Strawberry-Banana Smoothie

10 oz. box of frozen strawberries in syrup


1 large banana, optional
1 cup milk
1 cup cold water
1 t. vanilla extract
12 to 14 ice cubes

Blend 1st five ingredients in a blender. Add ice cubes 1 or 2 at a


time through top of lid while blending. Serve immediately.

Summer Smoothie
Serves 1-2
Try this shake in the summer when peaches are in season.
1 peach, cut
1 kiwi, peeled and cut
1/2 banana
1/2 cup milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

Sunshine on a Stick
One banana, two lemons, two oranges
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

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Sunshine Smoothie

1 cup orange sherbet (or substitute frozen yogurt)


1 cup fresh strawberries, trimmed
1 1/3 cups pineapple chunks, fresh or canned in juice and drained
1 ½cups sparkling mineral water

Blend first 3 ingredients in a food processor until smooth; add mineral water until
blended.
Serves 4

Sweet Neon Doom


Three grapefruit, two bananas, half pint raspberries or blackberries
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Tangerine Dream Smoothie

1 C tangerine juice
2 bananas (peel before freezing)
1 C mango, diced, frozen

Place all the ingredients in a blender. Blend until smooth. Serves 2

Tangerine Dreams

1 cup of tangerine juice


2 ripe bananas
1 ripe papaya, seeded, skin removed, and diced

Blend all ingredients and serve.

Tangy Summer Blend Smoothie

1 Nectarine
6 oz. light (reduced sugar) fat-free peach – frozen yogurt
½ c. Dole Pine-Orange-Guava juice
½ c. Crystal Light or other sugar-free lemonade
1 packet Equal sweetener or 2 teaspoons of sugar -- (1 gram)

Put all ingredients into blender. Blend until smoothie consistency is reached!
Nutritional Information: Serves 2, per serving: Fat: 0 g , Calories: about 110

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The Ultimate Smoothie
1 cup of fresh-squeezed orange juice
Flesh of 2 mangos
8 oz. (small package) of fresh or frozen blueberries
1 frozen or fresh banana
2T flax seeds
1t honey or maple syrup (optional)

Blend all ingredients and serve.

Triple Fruit Smoothie

1 banana
4 slices fresh or frozen peaches
4 fresh or frozen strawberries
10 ounces apple juice or cider
1/8 teaspoon cinnamon

Place all ingredients in blender. Blend until SMOOTH! Pour into chilled glass
and garnish with fruit and a dash of cinnamon. Serves 2

Tropical Five Fruit Blast Smoothie

1 large banana, peeled and cut into 1-inch pieces


2 kiwi fruit, peeled and quartered
1/2 cup peeled and diced mango
1/2 cup peeled and diced papaya
1 cup freshly squeezed orange juice
3 ice cubes

Combine all ingredients in blender and whip until smooth. Serves 2

Tropical Fruit Smoothie

1 cup pineapple juice


3 tablespoons Luzianne Smoothies Peach Mango Mix
1 small mango, peeled and cubed
1 cup ice

Combine all ingredients in a blender and process until smooth. Makes 20 ounces

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Tropical Paradise

Ingredients
1 1/2 cups pineapple-orange juice
1 cup sliced banana (about 1 medium)
1 cup ice cubes
3/4 cup diced pineapple
1/2 cup vanilla fat-free frozen yogurt
1 tablespoon flaked sweetened coconut

Directions
Estimated Total Time: 10 minutes
Combine all ingredients in a blender, and process until smooth. Serve
immediately.
Serving Size
4 cups (serving size: 1 cup).

Nutrition Facts
(per Serving):
125 calories
29.6 g carbohydrates
0 mg cholesterol
0.9 g fat
21 mg sodium
1.7 g protein
45 mg calcium
0.4 mg iron
1.6 g fiber

Tropical Passion Smoothie

1 papaya
1 peach
2 passion fruit
150ml (5fl oz) freshly squeezed orange juice

Method Peel the papaya and remove the seeds, put the flesh into a blender. Wash
the peach, halve, remove the stone and chop the flesh, then add. Halve the passion
fruit and scoop the seeds straight into the blender with the orange juice. Blend.
Serve poured over ice with the remaining passion fruit on top. Serves 2

Tropical Rum Smoothie


1 cup pineapple juice
1/4 cup rum
3 tablespoons Luzianne Smoothies Peach Mango Mix
1 small mango, peeled and cubed
1 ½cups ice

Combine all ingredients in a blender and process until smooth. Makes 20 ounces

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Tropical Smoothie 1

2 ½ cups pineapple juice -unsweetened


1 cup strawberries -sliced
1 banana -sliced or mango -diced or papaya -diced

If using mangos or papaya, make sure they are ripe.

1. Peel and dice the fruit.


2. Have the pineapple juice well chilled.
3. Combine all ingredients in a blender. Puree until thick and very smooth
. Serve in a glass garnished with a whole strawberry and perhaps a mint sprig.

Tropical Smoothie 2

1 ½c Strawberries, stemmed
½c Fresh frozen or canned Pineapple chunks
8 oz Container low fat Pina Colada yogurt
½c Orange juice
1 ½c Ice cubes

In blender combine all ingredients, except ice cubes.


blend until smooth. Gradually add ice cubes. Blend
until smooth. Yield: 2 Servings

Tropical Strawberry
1 cup guava nectar
1 cup pineapple chunks
3/4 cup frozen peaches
3/4 cup frozen strawberries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.

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Tropical Yogurt Smoothie
Ingredients
1 papaya, peeled, seeded and cubed
1 kiwifruit, unpeeled and sliced into rounds (optional)
1 fresh or frozen banana, sliced
1 cup frozen strawberries
8 oz. nonfat plain yogurt
2 cups orange juice

Preparation
In a bender of food processor, purée together all ingredients until consistency is
smooth. Makes 2 servings.
Variation: In either smoothie, substitute other fruits for different flavors--mangos
and figs are particularly good. Mangos lend a cream texture and sweet flavor; figs
also add a unique sweetness.

Helpful Hint: Using frozen fruit gives a pleasing chill to the smoothies. Buy fruit
in season, then freeze in freezer bags to use later. When bananas become overripe,
peel and freeze in freezer bags.

Per Serving: 381 Cal.; 9g Prot.; 2g Fat; 83g Carb.; 3mg Chol.; 95mg Sod.; 5g
Fiber.

Tutti Frutti Smoothie

1 cup chopped strawberries


1 cup fresh blueberries
1/2 cup sliced banana
1 ¼ cups pineapple
1/2 cup firm tofu
2 cups ice cubes

In a blender, combine strawberries, blueberries, banana, and pineapple until


smooth. Add tofu and ice cubes and liquefy. Serve immediately.

Two Berry Smoothie


Serves 1-2
1 banana
1/3 cup dried cranberries
1/2 cup fresh halved strawberries
1/2 cup milk

In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.

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Very Berry Smoothie

Berries are wonderful, so full of flavor and fiber, yet really low in calories!
Freezing the fruit in this smoothie first will yield thicker, more flavorful results.

1 C frozen yogurt (vanilla or strawberry)


1/2 C milk
1/2 C strawberries
1/2 C raspberries
1/2 C blueberries

Place all the ingredients in a blender. Blend until smooth. Serves 1

Wake & Shake

3/4 cup orange juice


3/4 cup nonfat yogurt
1/2 of a medium papaya (peeled, seeds removed)
1 teaspoon lime juice
1/2 banana
3-4 ice cubes

Place all ingredients in a blender. Blend until smooth! Serves 1

Watermelon
1 cup apple juice
1 cup strawberry nectar
3 cups frozen seedless watermelon chunks
1.5 cups pineapple sherbet
Pour everything into a blender and blend on high. Makes 40 ounces. Serve
immediately.

Wild Berry Freeze

1 cup orange juice


1/4 cup pineapple juice
2 pineapple slices
6 fresh strawberries
15 frozen raspberries
10 frozen blackberries
15 frozen blueberries
3 oz. favorite berry yogurt (optional)
ice cubes

Place all ingredients in a blender; blend until SMOOTH. Pour into chilled glass
and serve.

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Yellow Frothy Doom
Two grapefruit, four lemons, two bananas
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces

Yogurt Smoothie

1 Banana
1 ½ cup Dannon Vanilla Yogurt (fat free
¾ cup frozen peaches
1 whole frozen strawberry container
1 tablespoon orange juice concentrate

Place all ingredients in blender; add ice to fill blender and blend.

Yummy Smoothies
1 banana
2 to 3 large handfuls of chosen fruit
Approximately 1 pint glass ice
1/2 pint heavy cream
Place the banana and your chosen fruit into a blender and whiz for 30 seconds.
Add the ice cream. Place the lid back on tightly and pulse the blender a couple of
times on and off to break up the larger pieces of ice, before whizzing up to a semi
slushy milkshake consistency.

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