Summertime Smoothies: Easy As 1-2-3 PHILADELPHIA Smooth ies are one of the hottest trends in one-fisted foods. Maybe one reason for their popularity is that smoothies are versatile enough to be a grab-n-go breakfast, a re freshing afternoon snack or a luscious, good-for-you dessert. Yes, smoothies are America’s power drink and they are every where in airports, at health clubs, in restaurants and at the mall. Maybe the best thing about smoothies, though, is how easily they can be made at home. Take advantage of the season’s fresh est, ripest fruits. Pull out your blender: At just a whirl away, eating better is an easy as 1-2-3! 1. For consistency and a creamy texture, start with a cup of milk. Pour the milk directly into your blender to save on clean-up, measuring by the marks on the side of the blender. You can also add: • 1 carton of yogurt, any flavor • /i cup frozen yogurt, sorbet or sherbet • milk cubes-freeze milk in ice trays. Milk cubes don’t dilute the flavor like ice cubes can. 2. Add fresh or frozen fruit. Studies show that people who consume more fruit are at less risk of many diseases. Yet, even though fruits are a powerhouse of vitamins, minerals and phyto chemicals, most of us fall short of CLOSED SUNDAYS, NEW YEAR EASTER MONDAY, ASCENSION DAY, Whir MONDAY, OCT. 11, THANKSGIVING, ■ CHRISTMAS & DECEMBER 25TH FHIITHI FISHERS FURNITURE, INC, NEW AND USED FURMTURE USED COAL & WOOD HEATERS COUNTRY FURMTURE & ANTIQUES BUS HRS. MON.-THURS&6 1129 GEORGETOWN RO. FRI, M, SAT. 8-12 BAHT, PA 17508 Morton Buildings Includes An Unequaled Warranty Package With Every Building Purchase • 50-year protection against snow load damage to structures with no weight limit. • 50-year protection against decay or insect attack on columns and lumber. • 20-year protection against red rust, fading, chalking, cracking and peeling on roof and sidewall panels, including damage from atmospheric pollutants. 800-447-7436 ** BUILDINGS P.O Box 399, Morton, IL 61550 www.mortonbuildings.com ©1999 Morton Buildings, Inc WV Contractor’s License #WVOO'/848 getting the fruit we need daily. Smoothies are a simple solution. And since smoothies use the whole fruit instead of just the juice, they also are a delicious way to boost the fiber in your diet. Choose your favorite fruits or use your imagination to develop new combinations! Freezing fruit before use will make your smoothie thicker. Simply peel and cut up fruit. Freeze in indi vidual portions in self-sealing freezer bags. Here’s some ideas to get you started: medium orange, seeds re moved, half or whole banana, 1 cup melon, 1 mango, 1 cup papa ya, 1 peach, '/i-l cup fresh or canned pineapple, 1 kiwi-don’t overblend, and 1 cup berries. 3. Add flavors or fiber, if de sired. Blend and enjoy! For flavor try: • Extracts like vanilla, al mond, cherry and lemon • Zest of lemon, lime or orange • Peanut butter or ground al monds • Spices such as cinnamon or nutmeg • Syrups like chocolate or strawberry For fiber, add: • Wheat germ • Oat bran • Flaxseeds These smoothies thicken upon standing so consume immediate- BOX 57 Gettysburg, PA 717-624-3331 Mt Pleasant, PA 724-542-7930 To receive a free copy of the “Shake Up Your Shape Up Plan” recipe brochure plus a cool curly straw, call 1-888-799-6455 (MILK). BLUEBERRY SMOOTHIE 1 can (8 ounces) crushed pine apple, drained Vi small banana 1 cup fat-free milk 1 cup fresh or frozen blueber ries 1 cup blueberry yogurt Combine pineapple, banana, milk, blueberries and yogurt in the blender. Cover; blend until thick and smooth. Serve immediately. Garnish with banana, straw berry or mint, if desired. Nutrition Facts per serving: calories 150, protein 5 g, fat 1 g, vitamin C 20 mg, folate 15 mg, potassium 430 mg, calcium 155 mg, magnesium 33 mg, dietary fiber 1.6 g. CHOCOLATE BANANA BLAST Yield 3 (8-ounce) servings 2 cups fat free milk I large, peeled and sliced ba nana, frozen 'A cup chocolate flavored syrup 1 tsp. vanilla extract Combine all ingredients in a blender. Power Washing Painting - Sandblasting Specializing In Farm Wrv Buildings, Fences, Roofs, Feed Mills, Etc. ng Aerial Equipment <0 AMOS FISHER 1 5269 Paes Rd., New Holland, PA 17557 717-354*9856 717-951-2527 Mobile • 10-year protection against windload damage to Morton Buildings' AlumaSteel sliding doors with no velocity limit. • 5-year protection against windload damage on the entire structure with no wind velocity limit. • 5-year protection against roof-leaks on Morton Buildings' hi-rib steel panels. ly or adjust the liquid according- wESEEsfliif Meadville, PA 814-336-5083 Phillipsburg, NJ 908-454-7900 Cover; blend until thick and smooth. Gar nish with a cherry. Serve immedi ately. Nutri tion Facts per serv ing: cal ories 145, protein 7 g, fat 0 g, vitamin C 4.6 mg, folate 16 mg, po tassium 450 mg, calcium 170 mg, magne sium 38 mg, die tary fiber lg- TROPICAL FRUIT SMOOTHIE Yield 4 (12-ounce) servings 1 cup fat free milk 2 small, peeled and sliced ba nanas '/a cup fresh or canned pine apple chunks 'A cup mango sorbet Vi cup papaya, peeled and seeded Combine all ingredients in a blender. Cover; blend until thick, creamy and smooth. Garnish with a slice of mango and a wedge of pineapple. Serve immediately. Nutrition Facts per serving: calories 150, protein 3.3 g, fat 0 g, vitamin C 8 mg, folate 30 mg, potassium 500 mg, calcium 80 mg, magnesium 23 mg, dietary y'. V A* Lancaster Farming, Saturday, August 26, 2000-B7 STRAWBERRY BANANA SIPPER Yield 3 (6-ounce) servings 1 cup fat free milk 1 cup fresh strawberries 1 small, peeled banana 2 Tbsp. honey 1 tsp. vanilla extract Combine all ingredients in a blender. Cover; blend until thick and smooth. Garnish with a strawberry. Serve immediately. Nutrition Facts per serving; calories 145, protein 6 g, fat 0 g, vitamin C 30 mg, folate 20 mg, potassium 415 mg, calcium 170 mg, magnesium 27 mg, dietary fiber 2 g.
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