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.