Fruit Shake 1 (with yogurt)

Fruit Shake 1 (with yogurt)

Prep time: 5 minutes
Makes: 5 tazas
Serving Size 1 cup

Ingredients

1 cup low-fat vanilla yogurt
2 cups fruit, sliced (see Notes)
2 cups cold water

Directions

1. Place yogurt, fruit and water in a blender. To prevent spills, do not fill past the top line of the blender.
2. Blend and serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Use any flavor of yogurt.
• Use fresh, canned or frozen fruit.
• If shake is too thick, add more water.

Un-beet-able Berry Smoothie

Un-beet-able Berry Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup pineapple juice
1 cup low-fat or nonfat vanilla yogurt
1 cup fresh or frozen strawberries
1⁄2 cup fresh or frozen blueberries
1⁄2 cup canned sliced beets, drained

Directions

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.
• Use plain yogurt and 1/2 teaspoon vanilla
• Add a banana.

Tropical Smoothie

Tropical Smoothie

Prep time: 5 minutes
Yield: 5 servings
Serving Size 1 cup 

Ingredients

1 cup non-fat or 1% milk
2 cups pineapple chunks (fresh, frozen or canned and drained)
1 banana
1 cup cold water

Directions

1. Put all ingredients in a blender. Put lid on tightly.
2. Blend until smooth.
3. Pour into cups or glasses. Serve chilled.
4. Refrigerate or freeze extra portions for a fast, healthy snack.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.

Razzleberry Shiver

Razzleberry Shiver

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1/2 cup
Chill Time: 2 hours

Ingredients

1 cup raspberries
2 bananas
1⁄2 cup plain, low-fat yogurt
1⁄4 cup nonfat or 1% milk
1 teaspoon Sugar

Directions

1. Put all ingredients into a blender. Blend until smooth.
2. Divide the mixture among four small bowls.
3. Freeze for about 2 hours. Enjoy as you would ice cream!
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• No blender?  Mash fruit well with a fork.
• Make popsicles!  Spoon mixture into small paper cups or popsicle forms.  Add a smooth wooden craft stick.  Freeze until very firm so the sticks don't pull out.

Pumpkin Smoothie in a Cup

Pumpkin Smoothie in a Cup

Prep time: 5 minutes
Yield: 1 serving
Serving Size 1 cup

Ingredients

2⁄3 cup low fat vanilla yogurt or 1 container (6 ounces)
4 Tablespoons canned pumpkin
2 teaspoons brown sugar
1⁄4 teaspoon cinnamon
1⁄8 teaspoon nutmeg (optional)

Directions

1. Stir all ingredients together in a bowl. Serve.
2. Refrigerate leftovers within 2 hours.

Notes

• Top with granola or nugget type cereal for extra crunch.
• Extra canned pumpkin can be frozen.

Popeye Power Smoothie

Popeye Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup orange juice (juice from 2 oranges)
1⁄2 cup pineapple juice
1⁄2 cup low-fat plain or vanilla yogurt
1 banana, peeled and sliced
2 cups fresh spinach leaves
crushed ice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.

Peanut Power Smoothie

Peanut Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1⁄4 cup peanut butter
1 3⁄4 cups banana (or any other fresh or canned and drained fruit)
1⁄4 cup nonfat dry milk powder
1 1⁄2 cups cold water

Directions

1. Put all ingredients in blender. Blend on low until smooth, and serve.
2. Refrigerate leftovers within 2 hours.

Notes

• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Peach and Carrot Smoothie

Peach and Carrot Smoothie

Prep time: 5 minutes
Yield: 3 servings
Serving Size 1 cup

Ingredients

1 medium banana, peeled fresh or frozen
1 cup frozen carrots
1 can (15 ounce) peaches, undrained

Directions

1. Combine all ingredients in a blender or food processor including the juice or syrup from the canned peaches.
2. Blend until smooth.
3. Serve immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• Juice or syrup can be replaced with ¾ cup water and sweetener of your choice.
• Canned carrots work too! Drain them before adding.
• Try using fresh carrots but cook them first.

Peach Yogurt Smoothie

Peach Yogurt Smoothie

Prep time: 10 minutes
Yield: 3 servings
Serving Size 1 cup 

Ingredients

1 cup low-fat yogurt (try peach, vanilla or lemon)
1⁄3 cup non-fat dry milk
1⁄2 banana
3⁄4 cup orange juice
1⁄2 cup frozen peaches

Directions

1. Put all ingredients into a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2 hours.

Notes

• 1 cup chopped or sliced peaches (about 1.5 to 2 medium fresh)
• Serve as a snack or dessert during the summer months.

Fruit Smoothie 2 (with milk)

Fruit Smoothie 2 (with milk)

Prep time: 5 minutes
Yield: 6 servings
Serving Size 1 cup

Ingredients

3 cups non-fat or 1% milk
3 cups fruit, sliced

Directions

1. Combine milk and fruit in a blender and put lid on tightly.
2. Blend until smooth. Serve immediately.
3. Refrigerate leftovers within 2 hours.

Notes

• Use fresh, frozen, or canned fruit.
• Fresh fruits ideas: banana, mango, papaya or strawberry.

Fruit Smoothie 1 (with yogurt)

Fruit Smoothie 1 (with yogurt)

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

2 cups fresh, frozen, or canned (drained) fruit
1 cup nonfat plain yogurt
1 cup orange juice (el jugo de 2 naranjas)
6 ice cubes

Directions

1. Place all of the ingredients in a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2 hours.

Notes

• Read blender instructions if you are using it for the first time.
• Crush ice first to prevent small ice lumps.

Blueberry Tofu Smoothie

Blueberry Tofu Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients
3⁄4 cup frozen blueberries
1 ripe banana
1 cup vanilla soy milk
3 ounces silken tofu
1⁄2 cup orange juice (juice from 1 orange)
1 teaspoon lime juice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Add 2-3 more teaspoons of lime juice for more tartness.
• Freeze extra lime juice to use later.

Bell Pepper Smoothie

Bell Pepper Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup
 

Ingredients
1 medium banana, peeled fresh or frozen
1 can (8 ounces) pineapple, drained
1⁄2 cup red bell pepper, seeded and chopped
2 cups frozen mixed berries
1 cup water

Directions

1. Combine all ingredients in a blender or food processor.
2. Blend until smooth.
3. Serve Immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a sweeter smoothie reserve and add juice from the canned pineapple. Use less water if adding juice.
• Use any combination of berries.

Banana Berry Smoothie

Banana Berry Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients
1 cup sliced banana
1 cup unsweetened frozen berries
1 cup non-fat or 1% milk
1 cup orange juice (juice from 2 oranges)

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend until smooth. If too thick, add 1/2 cup cold water and blend again.
3. Refrigerate leftovers within 2 hours.

Notes

• Try using strawberries, blueberries, and/or blackberries.