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Ингредиенты
- 1 1/2 x generous c. minced mangoes, peaches, plums, strawberries, raspberries, blueberries, watermelon, cantaloupe, or possibly honeydew melon
- 1 sm banana cut into chunks
- 1/2 c. plain or possibly fruit-flavored yogurt
- 1/2 c. skim or possibly low-fat lowfat milk
- 6 x ice cubes Sugar optional Fresh fruit chunks (optional) Fresh mint sprigs (optional)
Инструкции
- In a blender, combine the minced fruit, banana, yogurt, lowfat milk, and ice cubes. Puree till smooth. Add in a little sugar if the drink is not as sweet as you like. Pour into tall glasses and drink up.
- On a leisurely morning, garnish the smoothie, if you wish, with fruit chunks on toothpicks and sprigs of mint for each glass.
- This recipe yields 1 serving.
- Smoothie Technique Tip: While dairy products play a big role in most smoothies, they are not necessities. If desired creaminess, silken tofu can replace yogurt or possibly soy lowfat milk can replace cow's or possibly goat's lowfat milk. A Tbsp. or possibly more of canned cream of coconut can add in richness. For a more sprightly taste, try cherry cider, cranberry or possibly apple juice, another fruit nectar, or possibly even ginger ale. Bananas give smoothies body and are mild sufficient to blend with most other flavors. Peel any fruit with a thick skin, such as mangoes. Thinner-skinned fruits such as peaches or possibly plums can be peeled if you wish, but it's not necessary. Avoid adding a preponderance of fruits with noticeable seeds, such as blackberries, unless you want to go to the effort of straining them.
- Comments: Choose fruit by season, but also do not hesitate to use frzn fruit in a smoothie; its icy tingle can be a plus in the drink.
- Description: "On-the-go eaters love smoothies. In addition to offering convenience and speed, they provide a painless way to get a healthy quantity of fruit into your daily diet."
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 6345g | |
| Calories 199 | |
| Calories from Fat 6 | 3% |
| Total Fat 0.73g | 1% |
| Saturated Fat 0.24g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 295mg | 12% |
| Potassium 643mg | 18% |
| Total Carbs 46.95g | 13% |
| Dietary Fiber 4.4g | 15% |
| Sugars 37.85g | 25% |
| Protein 5.56g | 9% |
