Delicious Smoothies - The Performance Corner

Very Berry Breakfast

Start your day off with a bang with this fruit-packed smoothie recipe.

SERVINGS: 2

1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.

NUTRITION (per serving)

112 cals,

1.5 g fat,

0 g sat fat,

0.056 g sodium,

25.5 g carbs,

20 g sugars,

3 g fiber,

1 g protein

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World’s Best Smoothie

Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime.

SERVINGS: 1

1 c plain non-fat yogurt
1 banana
½ c orange juice
6 frozen strawberries

COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

NUTRITION (per serving)

300 cal,

14 g pro,

63 g carb,

5 g fiber,

45 g sugars,

0.5 g fat,

0 g sat fat,

0.180 g sodium

Pineapple Passion

This decadently thick smoothie recipe can even satisfy your desire for ice cream and it’s healthy!

SERVINGS: 1

1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks

COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at “whip” speed until smooth.

NUTRITION (per serving)

283 cals,

3.5 g fat,

2 g sat fat,

167 mg sodium,

53.5 g carbs,

48 g sugars,

2 g fiber,

13 g protein

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Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.

SERVINGS: 4

1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey

COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

NUTRITION (per serving)

87 cals,

0.3 g fat,

0 g sat fat,

3.5 mg sodium,

22 g carbs,

16.5 g sugars,

1.5 g fiber,

0.5 g protein

Orange Dream Creamsicle

Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused healthy smoothie recipe.

SERVINGS: 1

1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes

COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

NUTRITION (per serving)

160 cal,

3 g pro,

36 g carb,

3 g fiber,

28 g sugars,

1 g fat,

0.5 g sat fat,

60 mg sodium

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Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.

SERVINGS: 1

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk

MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
COMBINE berries, banana, and milk in a blender with ice crushing ability.
ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

NUTRITION (per serving)

269 cals,

2.5 g fat,

0.2 g sat fat,

52 mg sodium,

63 g carbs,

38.5 g sugars,

8 g fiber,

3.5 g protein

Pineapple Passion

This decadently thick smoothie recipe can even satisfy your desire for ice cream and it’s healthy!

SERVINGS: 1

1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks

COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at “whip” speed until smooth.

NUTRITION (per serving)

283 cals,

3.5 g fat,

2 g sat fat,

167 mg sodium,

53.5 g carbs,

48 g sugars,

2 g fiber,

13 g protein

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Banana-Blueberry-Soy Smoothie

Succulent, summer-ripe blueberries burst with flavor in this delicious smoothie. Skip the sugar or artificial sweetener for a healthier pick; the fruit makes it naturally sweet.

SERVINGS: 2

1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract

COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.

NUTRITION (per serving)

125 cals,

1.5 g fat,

0.1 g sat fat,

60 mg sodium,

25 g carbs,

11 g sugars,

2 g fiber,

3 g protein

Tropical Papaya Perfection

Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.

SERVINGS: 1

1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed

COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

NUTRITION (per serving)

299 cals,

1.5 g fat,

0.1 g sat fat,

149 mg sodium,

64 g carbs,

44 g sugars,

7 g fiber,

13 g protein

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Just Peachy

Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.

SERVINGS: 2

1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder
3 ice cubes

BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.

NUTRITION (per serving)

150 cals,

2 g fat,

1 g sat fat,

73 mg sodium,

26.5 g carbs,

24 g sugars,

2 g fiber,

9 g protein

Apricot-Mango Madness

Fresh lemon juice adds a tangy splash to this sweet smoothie.

SERVINGS: 2

6 apricots, peeled, pitted, and chopped (about 2 c)
2 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
4 tsp fresh lemon juice
¼ tsp vanilla extract
8 ice cubes
Lemon peel twists (garnish)

PLACE the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender. Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
2. POUR into tall glasses, garnish with lemon twists, if desired, and serve immediately.

NUTRITION (per serving)

252 cals,

3.5 g fat,

1.5 g sat fat,
57 mg sodium,

53 g carbs,

45.5 g sugars,

6 g fiber,

7 g protein

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Watermelon Wonder

Transform a summer fruit favorite into a delightful healthy smoothie. Just remember to buy seedless watermelon or remove the seeds before you blend!

SERVINGS: 2

2 c chopped watermelon
¼ c fat-free milk
2 c ice

COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.

NUTRITION (per serving)

56 cals,

0.3 g fat,

0 g sat fat,

19.5 mg sodium,

13 g carbs,

11 g sugars,

0.5 g fiber,

2 g protein

Berry Good Workout Smoothie

Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.

SERVINGS: 1

1½ c chopped strawberries
1 c blueberries
½ c raspberries
2 Tbsp honey
1 tsp fresh lemon juice
½ c ice cubes

BLEND all ingredients.

NUTRITION (per serving)

162.5 cals,

1 g fat,

0.1 g sat fat,

5 mg sodium,

41.5 g carbs,

32 g sugars,

6 g fiber,

2 g protein

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Tutti-Frutti Smoothie

A splash of orange juice infuses summer citrus into this healthy and refreshing snack.

SERVINGS: 2

½ c loose-pack mixed frozen berries or strawberries
½ c canned crushed pineapple in juice
½ c plain yogurt
½ c sliced ripe banana
½ c orange juice

COMBINE the berries, pineapple (with juice), yogurt, banana, and orange juice in a food processor fitted with the metal blade, in a blender, or in a large measuring cup with an immersion blender. Process for about 2 minutes, or until smooth.

NUTRITION (per serving)

140 cals,

2.5 g fat,

1.5 g sat fat,

30 mg sodium,

29 g carbs,

16 g sugars,

2.5 g fiber,

3.5 g protein

LeeAnn’s Luscious Smoothie

To eliminate processed sugar, this reader created a sweet, sugar-free smoothie.

SERVINGS: 1

1 c skim milk
1 c frozen, unsweetened strawberries
1 Tbsp cold-pressed organic flaxseed oil
1 Tbsp sunflower or pumpkin seeds (optional)

MIX milk and frozen strawberries in a blender for 1 minute.
2. TRANSFER to a glass and stir in the tablespoon of flaxseed oil or serve with a tablespoon of sunflower or pumpkin seeds instead.

NUTRITION (per serving)

256 cals,

14 g fat,

1.5 g sat fat,

106 mg sodium,

26 g carbs,

19 g sugars,

3 g fiber,

9 g protein

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Slim-Down Smoothie

Wonderfully thick and tasty, this healthy smoothie recipe easily substitutes for milkshakes and ice cream.

SERVINGS: 1

1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice

PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.

NUTRITION (per serving)

185 cals,

2 g fat,

1 g sat fat,

90 mg sodium,

35 g carbs,

26 g sugars,

3.5 g fiber,

8 g protein

Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go soy smoothie.

SERVINGS: 1

1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced

COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

NUTRITION (per serving)

350 cals,

3.5 g fat,

0.1 g sat fat,

192 mg sodium,

74 g carbs,

44 g sugars,

7 g fiber,

9 g protein

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Mango Madness

Take advantage ripe mango’s disease-fighting ability with this delicious smoothie recipe.

SERVINGS: 2

1 can (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
1 ripe banana, sliced
Crushed or cracked ice

COMBINE the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
2. WITH the blender running. gradually drop in enough ice to bring the level up to 4 cups. Blend until the ice is pureed.

NUTRITION (per serving)

251 cals,

0.5 g fat,

0.2 g sat fat,

68 mg sodium,

60 g carbs,

50 g sugars,

4 g fiber,

6.5 g protein