Refresh and energize this summer with a refreshing fruit smoothie.
Yogurt, fruits, soy milk, low fat milk, coconut milk, protein powder, raw oats are all ingredients for a low fat, low calorie meal substitute or snack that can be ready in under 10 minutes.
Stay cool with these delicious recipes:
Tropical Fruit Smoothie
1 ripe mango
1 banana
1/4 cup pineapple
½ cup 100% pineapple or orange juice
¼ cup coconut milk fresh or canned
About a cup of ice
*1/2 cup mango nectar can be substituted for a whole mango.
Combine all ingredients in a blender, blend until smooth, pour into a glass and enjoy!
Berrylicious Yogurt Smoothie
1/4 cup strawberries
¼ cup blueberries
8 oz low fat plain or vanilla flavored yogurt
½ cup ice
Combine all ingredients in a blender and blend until smooth. If shake is too thick add low fat milk to get desired consistency.
*this smoothie can also be made with 100% orange or pineapple juice instead of yogurt. If using juice instead of yogurt increase fruits in recipe by ¼ cup.
If dairy is not your thing, but you still want to fuel up on protein, soy milk or almond milk can be used in place of dairy products. Substituting soy or almond milk will also benefit those needing or wanting more calcium.
Soy milk Smoothie
1 cup regular or low fat soy milk
1 and a half ripe banana
1/4 to a ½ cup raw oats
2 tsp honey or brown sugar to taste
Dash of cinnamon and nutmeg
Ice (as desired)
Blend ingredients together in blender until smooth. This smoothie is a greater starter for a busy morning, full of protein, potassium and fiber!
The Green Smoothie
2 kiwis pealed and halved
1 ripe banana
8oz plain or vanilla flavored low fat yogurt
Ice (as desired)
Blend all ingredients in a blender until smooth and enjoy!
Avocado Smoothie
1 small avocado pealed and pitted (seed removed)
1/2 cup low fat milk (soy or almond milk optional)
2 tsp honey, brown sugar or agave to taste
Blend avocado, milk, and sweetener in a blender with ice until smooth. If you find this mixture too thick adjust milk as needed for consistency.
Fruits make a great accompaniment to yogurt, low fat milk or soy milk but so do vegetables. Try adding kale, spinach, or carrots to any smoothie mixture for an exciting new flavor, texture and even more nutrients.
Power Up your smoothie with flax seeds, flax seed oil, protein powder, raw or roasted pumpkin seeds and spirulina. These ingredients can be found at health food or specialty stores.
For more delicious smoothie recipes, visit natures-health-food.com. They have a variety of smoothie's that include fruits, vegetables, yogurt, peanut butter, almond butter and even chocolate, yum! Some of the recipes are very high in calories because they are geared towards individuals that are active or athletic. Simply adjust the recipe to fit your desired calorie intake and enjoy!
