Just because it's a smoothie, doesn't mean it's good for you. These cool drinks may have a reputation as a healthful food, but beware: Many contain more calories and fat than a fast-food meal and more sugar than a milkshake. Rather than banish smoothies from your diet, try one of these recipes for lighter versions.
Groovy Green Smoothie
Trimming tip: If you are craving a creamy smoothie, opt for varieties made with nonfat milk or low-fat yogurt, not ice cream. And sneak a serving of veggies into the smoothie for extra vitamins and minerals.
Ingredients
1 (6-ounce) container of low-fat vanilla yogurt
1 banana, cut in chunks
1 cup grapes
½ apple, cored and chopped
1½ cups fresh spinach leaves
Preparation
- Place ingredients into a blender.
- Cover, and blend until smooth.
- Pour into glasses and serve.
Nutrition
Per serving (makes two servings): 205 calories; 1.9 g fat; 4 mg cholesterol; 45 g carbohydrates; 6.1 g protein; 3.7 g fiber; 76 mg sodium.
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Banana-Cocoa Soy Smoothie
Trimming tip: If you're craving a chocolate milkshake, try this instead. It's packed with protein and fiber, which will help keep you feeling full rather than give you a sugar crash.
Ingredients
1 banana
½ cup silken tofu
½ cup soymilk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey
Preparation
- Slice banana and freeze until firm.
- Blend tofu, soymilk, cocoa and honey in a blender until smooth.
- Add the banana slices and continue to puree until smooth.
Nutrition
Per serving (makes one serving): 340 calories; 8 g fat; 60 g carbohydrates; 17 g protein; 10 g fiber; 121 mg sodium; 749 mg potassium.
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Orange Flax Smoothie
Trimming tip: Flaxseeds are a good source of omega-3s, antioxidants and fiber. Adding just a couple of tablespoons to your smoothie boosts nutritional value and helps keep you feeling full.
Ingredients
1 cup carrot juice
1 cup orange juice
2 cups frozen peach slices
2 tablespoons ground flaxseed
1 tablespoon fresh ginger, chopped
Preparation
- Blend ingredients until smooth.
- Serve immediately.
Nutrition
Per 1½-cup serving (makes two servings): 209 calories; 4 g fat; 41 g carbohydrates; 5 g protein; 6 g fiber; 38 mg sodium; 964 mg potassium.
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