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
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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-
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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.
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ly or adjust the liquid according-
wESEEsfliif
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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.