Smoothie sensations: healthful summertime treats

Very Berry Shake

SERVES 1

This healthful drink can be made with just about any type of fruit.

1 generous cup of chopped
  strawberries or whole blueberries
1/2  Cup low-fat or nonfat yogurt or
  rice milk
1 tsp. sugar, or to taste
1/4 tsp. vanilla extract
2 ice cubes

In blender, combine all ingredients. Process on and off until finely chopped, then blend on high speed until smooth and creamy.

PER SERVING: 143 CAL; 5G PROT; 1G TOTAL FAT (0G SAT. FAT); 31G CARB; 0MG CHOL; 59MG SOD; 5G FIBER

Purple Passion

SERVES 4

Blueberries, bananas and apples combine for a scintillating violet-colored drink that's filled with vitamin C, potassium and flavonoids.

1/2 cup fresh or frozen, thawed
  blueberries
1/2 cup unsweetened applesauce
3 cups water
2 ripe medium bananas
1/2 cup plain low-fat or nonfat yogurt
  or soft tofu, drained
2 tsp. vanilla extract
1 1/2 Tbs. honey

In blender, combine all ingredients, and process until smooth. Pour mixture into glasses, and serve.

PER SERVING: 130 CAL; 2G PROT; 1G TOTAL FAT (0G SAT. FAT); 31G CARB; 2MG CHOL; 21MG SOD; 2G FIBER

Papaya Cream Smoothie

SERVES 2

This delicious and healthful beverage has just a flavor hint of the tropics. It can be made with your choice of papaya or mango.

1 cup cubed papaya or mango
1 Tbs. frozen orange juice
  concentrate
1 cup lemon yogurt
1/2 cup nonfat powdered milk
1/2 cup whole milk
1/2 cup papaya or mango juice

Place all ingredients in blender, and blend until smooth. Pour into tall glasses, and serve.

PER SERVING: 270 CAL; 12G PROT; 4G TOTAL FAT (2.5G SAT. FAT); 47G CARB; 15MG CHOL; 160MG SOD; 2G FIBER

Wild Orange Shake

SERVES 2

A refreshing drink charged with citrus flavor, this frothy refresher would work well for breakfast or for a between-meal pick-me-up.

1/2 cup vanilla yogurt
1 cup nonfat milk
1/2 cup frozen orange juice
  concentrate
2 tsp. grated orange peel
2 tsp. vanilla extract

Place all ingredients in blender, and blend until smooth. Pour into tall glasses, and serve.

PER SERVING: 220 CAL; 9G PROT; 1G TOTAL FAT (0.5G SAT. FAT); 42G CARB; 5MG CHOL; 105MG SOD; <1G FIBER

Beta Blaster

SERVES 4

This drink's vibrant orange color is enough of a reason to like it, but its flesh fruit flavor will send you back for more. Plus, it provides a huge dose of beta-carotene and vitamins A and C.

3/4 cup carrot juice, chilled
3/4 cup orange juice, chilled
1/2 cup peeled, chopped ripe
  cantaloupe
1/2 cup chopped ripe mango
1 cup chopped ripe papaya

In blender, combine all ingredients, and process until smooth. Pour mixture into glasses, and serve.

PER SERVING: 77 CAL; 1G PROT; 0G TOTAL FAT (0G SAT. FAT); 19G CARB; 0MG CHOL; 18MG SOD; 2G FIBER

Nut "Milk Shake"

SERVES 4

This nondairy "milk shake" combines the great tastes of frozen bananas, soaked nuts and dates.

3/4 cup almonds, soaked 2 to 8 hours,
  or 3/4 cup cashews, soaked 1 to
  2 hours
4 dates, soaked 1 to 2 hours
3 cups cold filtered
  water or apple juice
3 to 4 peeled frozen bananas
Optional flavorings: 1 tsp.
  vanilla extract, 2 Tbs. raw
  carob powder, a few fresh
  berries, 1 tsp. ground cinnamon

Put nuts, dates and water or juice in blender, and puree until smooth. Break frozen bananas into pieces, add to mixture and blend until smooth. Add one or more optional flavors, if desired. Pour into glasses.

PER SERVING: 277 CAL; 6G PROT; 14G TOTAL FAT (1G SAT. FAT); 38G CARB; 0MG CHOL; 4MC SOD; 6G FIBER

Raspberry-Banana Smoothie

SERVES 2

You can make this smoothie according to the recipe. But if you want an extra-thick and frothy drink, add 1/2 cup nonfat powdered milk.

1 banana
1/2 cup frozen raspberries
8 oz. raspberry yogurt
5 Tbs. frozen orange juice
  concentrate
2 Tbs. frozen white grape
  juice concentrate
1 cup nonfat milk

Place all ingredients in blender, and blend until smooth. Pour into tall glasses, and serve.

PER SERVING: 330 CAL; 11G PROT; 1.5G TOTAL FAT (1G SAT. FAT); 70G CARB; 10MG; CHOL; 130MG SOD; 3G FIBER

Chilled Ginger Chai

SERVES 2

Spicy" Indian-style tea, pre-brewed chai is usually presweetened and packaged ready for use so that you can pour it out of a container, and whip up this bracing drink quickly.

1 cup prepared chai, chilled
1/2 cup whole milk
1/4 cup nonfat powdered milk
1 tsp. minced fresh ginger
1 tsp. ground cinnamon
1/2 banana, peeled

Place all ingredients in blender, and blend until smooth. Pour into tall glasses, and serve.

PER SERVING: 180 CAL; 5G PROT; 2G TOTAL FAT (1.5G SAT. FAT); 34G CARB; 10MG CHOL; 85MG SOD; 2G FIBER

Peach-Guava Cooler

SERVES 2

Perfect partners, peach and guava combine for a just-sweet drink that's perfect for hot summer days.

1/2 cup guava juice
8 oz. peach yogurt
2 Tbs. frozen orange juice
  concentrate
1/2 cup whole milk
1/2 cup nonfat powdered milk

Place all ingredients in blender, and blend until smooth. Pour into tall glasses, and serve.

PER SERVING: 260 CAL; 11G PROT; 3.5G TOTAL FAT (2G SAT. FAT); 45G CARB; 20MG CHOL; 160MG SOD; <1G FIBER

Tropical Smoothie