A smoothie is a cool, creamy, fruity drink that is made by blending milk and yogurt with fruit. If you want a frosty cold drink, just add a little ice.
Each recipe serves 2
TOOLS:
measuring spoons
long-handled wooden spoon
blender or food processor
cutting board and small, sharp knife
can opener
measuring cups
Strawberry Smoothie
INGREDIENTS:
1 cup frozen strawberries, packed without syrup
1/2 teaspoon vanilla extract
1 cup nonfat or low-fat vanilla yogurt
1 cup ice cubes (optional)
DIRECTIONS:
1. Place the strawberries, vanilla, yogurt, and ice in a blender or food processor. Blend until the mixture looks frothy and the ice cubes have been crushed, about 4 minutes.
2. Stir with a wooden spoon to check that all of the strawberries and ice cubes are blended. Pour into tall glasses.
Per serving: Calories: 102; Total Fat: less than 1 gram; Saturated Fat: 0.1 gram; Sodium: 75 milligrams; Cholesterol: 3 milligrams.
Banana Smoothie
INGREDIENTS:
1 medium-size banana
1 cup skim milk
1 teaspoon vanilla extract
1 teaspoon honey
1 cup ice cubes (optional)
DIRECTIONS:
1. Peel the banana and cut into chunks.
2. Place the banana, milk, vanilla, honey, and ice in a blender or food processor. Blend until the mixture looks smooth, about 4 minutes.
3. Turn off the blender or processor. Stir with a wooden spoon to check that all of the ingredients are thoroughly mixed. Serve in tall glasses.
Per serving: Calories: 114; Total Fat: less than 1 gram; Saturated Fat: 0.3 gram; Sodium: 64 milligrams; Cholesterol: 2 milligrams.
Mixed-Fruit Smoothie
INGREDIENTS:
1 medium-size peach (or 1 can sliced peaches in juice or light syrup)
1 medium-size banana
1 cup nonfat or low-fat fruit-flavored (strawberry or blueberry) yogurt
1 cup ice cubes (optional)
DIRECTIONS:
1. Peel and slice the peach (or open the can and drain the liquid). Peel and slice the banana.
2. Place the peach slices, banana, yogurt, and ice in a blender or food processor and blend until smooth, about 3 minutes. Turn the blender or processor off. Stir with a wooden spoon to make sure the fruit is completely blended. Pour into tall glasses and serve.
Per serving: Calories: 160; Total Fat: less than 1 gram; Saturated Fat: less than 1 gram; Sodium: 41 milligrams; Cholesterol: 3 milligrams.
Note: Nutritional analyses for all smoothies are based on using low-fat yogurt.
Some information about soda pop
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