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The Best Smoothie You’ve Ever Had (Healthy, Too)


Love your smoothies, but not the extra sugar, fat and calories that are found in most smoothies? Well, you can make a great-for-you smoothie that tastes great, too (and saves money—a homemade smoothie costs about $2 versus $5 out). Here are three simple recipes. The first two could function as a complete meal…the third is a delicious snack. Each can be made a day ahead and refrigerated.

Nutty Butter Blizzard Smoothie

  • 1½ Tablespoons crunchy natural peanut butter without added salt or sugar
  • 1 Tablespoon low-sugar fruit jam or jelly
  • ½ cup nonfat ricotta cheese, no salt added
  • ½ cup pasteurized, liquid egg whites
  • ½ teaspoon almond extract

Place the peanut butter, jam or jelly, ricotta cheese, egg whites and almond extract in a blender. Blend for 30 seconds or until smooth. Makes one 12-ounce smoothie.

Per serving: Calories 320, Calories from fat 110, Total fat 12 grams (g), Saturated fat 2.5 g, Trans fat 0 g, Cholesterol 30 milligrams (mg), Sodium 510 mg, Potassium 370 mg. Total carbohydrate 21 g, Dietary fiber 2 g, Sugars 18 g, Protein 31 g, Phosphorus 105 mg.

CoConut Pineapple Smoothie

  • 1 cup low-fat coconut yogurt
  • ½ cup fresh pineapple cubes
  • ½ Tablespoon desiccated coconut (sweetened flakes)
  • ½ cup pasteurized, liquid egg whites
  • 1 scoop (¾ ounce) vanilla whey protein powder (look for whey powder that is 80 calories per ¾ ounce)

Add coconut yogurt, pineapple, desiccated coconut, egg whites and whey protein powder to a blender. Blend on high for 45 seconds to one minute or until smooth. Makes one 16-ounce smoothie.

Per serving: Calories 330, Calories from fat 100, Total fat 12 g, Saturated fat 9 g, Trans fat 0 g, Cholesterol 50 mg, Sodium 130 mg, Potassium 360 mg. Total carbohydrate 35 g, Dietary fiber 5 g, Sugars 27 g, Protein 23 g, Phosphorus 14 mg.

Apple Pie Perfect Smoothie

  • ⅓ cup peeled apple slices
  • ⅓ cup nonfat apple-flavored yogurt
  • 1 Tablespoon broken, unsalted walnuts
  • ½ teaspoon cinnamon
  • Sugar substitute equivalent to 2 teaspoons sugar
  • ¼ cup water
  • 1 cup ice cubes

Place the apple slices, yogurt, walnuts, cinnamon, sugar substitute and water in a blender. Blend for about 30 seconds. Add the cup of ice cubes. Blend for about 30 seconds or until smooth. Makes one 16-ounce smoothie.

Per serving: Calories 190, Calories from fat 90, Total fat 10 g, Saturated fat 1 g, Trans fat 0 g, Cholesterol 5 mg, Sodium 60 mg, Potassium 180 mg. Total carbohydrate 22 g, Dietary fiber 3 g, Sugars 16 g, Protein 5 g, Phosphorus 100 mg.

Source: Linda Gassenheimer, an award-winning author of several cookbooks, most recently, Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals from which these three recipes were taken. Date: April 15, 2014 Publication: Bottom Line Personal
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