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5 Easy Smoothies

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Katherine Brooking, RD - Blogs
By Katherine Brooking, MS, RDRegistered dietitianSeptember 8, 2016
From the WebMD Archives

Smoothies are a terrific way to help you meet your daily recommended produce servings.  If you’re not a fan of salads, smoothies are ideal for adding nutrient-packed greens like kale, broccoli, spinach, and Swiss chard to your diet. Combining greens with sweeter flavors from melon, berries or bananas will help reduce the bitterness.

Thinking of a smoothie as a meal replacement? Great idea! They can be a convenient, portion-controlled alternative to a main meal. Be mindful of calories, though (keep it between 250 and 500), and incorporate healthy fats, such as avocado or nuts, and protein, like Greek yogurt, soy or dairy milk, to help you stay full.

FOR A SNACK:

Cucumber Melon Smoothie

  • 1/4 cup soy milk
  • 1 cup red or green grapes
  • 1 1/2 cups cantaloupe chunks
  • 1/2 cup cucumber, peeled and chopped
  • 1 cup honeydew chunks
  • 1 small lime, peeled and halved
  • 1 cup ice cubes

Place all ingredients into blender in the order listed and secure lid. Blend for 1 minute or until desired consistency is reached.

Makes: 5 cups
Serving size: 1 cup

Nutrition info (per serving)
Calories: 70
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 30 mg
Carbohydrate: 18 g
Dietary Fiber: 2 g
Sugars: 15 g
Protein: 2 g

Recipe courtesy of Vitamix

Emerald Smoothie

  • 4 ounces low fat vanilla yogurt or vanilla soy milk
  • 2 cups fresh, ripe pineapple, with core (or a 2-inch thick slice)
  • 1 celery stalk, halved or about 1/3 cup chopped
  • 2 cups spinach or kale, gently packed
  • 2 cups ice cubes
  • Sweetener to taste if pineapple is a bit tart

Place all ingredients into blender in the order listed and secure lid. Turn machine on and slowly increase speed. Blend for 1 minute or until desired consistency is reached. Serve immediately.

Makes: 4 cups
Serving size:  1 cup

Nutrition info (per serving)
Calories: 70
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 40 mg
Carbohydrate: 16 g
Dietary Fiber: 2 g
Sugars: 12 g
Protein: 2 g

Recipe courtesy of Vitamix

Mango Smoothie

  • 3/4 cup low fat vanilla yogurt
  • 1/4 cup water
  • 1 orange, peeled, halved
  • 1 cup mango chunks, fresh or frozen
  • 1/2 cup ice cubes

Place all ingredients into blender. Turn machine on and slowly increase speed. Blend for 30 seconds to 1 minute or until desired consistency is reached. Serve immediately.

Makes: 3 cups
Serving size: 1 cup

Nutrition info (per serving)
Calories: 110
Total Fat: 1 g
Saturated Fat: 0.5 g
Cholesterol: 5 mg
Sodium: 40 mg
Carbohydrate: 24 g
Dietary Fiber: 2 g
Sugars: 22 g
Protein: 4 g

Recipe courtesy of Vitamix

FOR MEAL REPLACEMENT

Skinny Green Monster

  • 1 small frozen ripe banana, peeled
  • 2 cups baby spinach, kale, or Swiss chard
  • 1 tbsp Peanut Butter
  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 cup plain fat-free Greek yogurt

Place all the ingredients into the blender, add ice (optional) and blend until smooth.

Makes: 1 serving
Serving Size: about 2 cups

Nutritional info (per serving)
Calories: 253
Fat: 4.0 g
Carbohydrate: 38 g
Fiber: 5.5 g
Protein: 17 g
Sugar: 18 g
Sodium: 236.7 mg

Recipe courtesy of Skinnytaste.com

Banana-Walnut Smoothie

  • 1 banana, medium, very ripe, frozen
  • 1/2 cup yogurt, vanilla, low-fat
  • 1/4 cup walnuts, chopped
  • 1-2 tablespoons honey

Place banana, yogurt, walnuts, and 1 tablespoon honey in a blender. Blend on low speed until ingredients start to mix together. Then increase to high speed and blend until smooth. For a sweeter shake, add another tablespoon of honey. Serve immediately. (Tip: To make a frozen banana, peel and cut the banana into chunks. Wrap in plastic and place in freezer several hours or overnight)

Makes: 2 servings

Nutrition info (per serving)
Calories: 267
Fat: 11 g
Saturated Fat: 2 g
Sodium: 42 mg
Carbohydrate: 41 g
Fiber: 2.5 g
Protein: 6 g

Recipe courtesy of California Walnuts

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About the Author
Katherine Brooking, MS, RD

Katherine Brooking is a registered dietitian with a master’s degree in nutrition education from Columbia University. She is dedicated to helping people have better health and live richer lives through sound nutrition and good lifestyle choices.

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