Blueberry Smoothie

Two Servings

• 1 pint fresh blueberries or 2 cups (10 oz.) frozen blueberries -- slightly thawed
• 1 cup pineapple or orange juice
• 1 container (8 oz.) lowfat vanilla yogurt
• 2 teaspoon sugar

Combine all ingredients in your blender and blend until smooth.

Nutritional Facts Per Serving:

Calories 175
Total Fat 2 grams
Saturated Fat 1 grams
Cholesterol 8 milligrams
Sodium 80 milligrams
Total Carbohydrate 35 grams
Dietary Fiber 0 grams
Sugars 32 grams
Protein 6 grams

Tropical Fruit Shake

One Serving

• 1/2 mango
• 2 Tablespoon frozen pina coloda mix (non-alcoholic)
• 1/2 banana -- frozen
• 4 strawberries -- frozen
• 6 ice cubes
• 1 and 1/4 cup cold water

Combine all ingredients in a blender and blend until smooth.

Nutritional Facts Per Serving:

Calories 149
Total Fat 2 grams
Saturated Fat 0 grams
Cholesterol 0 milligrams
Sodium 10 milligrams
Total Carbohydrate 30 grams
Dietary Fiber 1 grams
Sugars 18 grams
Protein 0 grams


Orange Splash Smoothie

Two Servings

• 1 6-ounce can frozen orange juice concentrate
• 1 cup cold water
• 1 cup non-fat milk
• 1/3 cup sugar
• 1 teaspoon vanilla extract
• 10 ice cubes

Combine the first five ingredients in a blender; process at high speed. Add ice cubes, a few at a time, blending until smooth.

Nutritional Facts Per Serving:

Calories 190
Total Fat 0 grams
Saturated Fat 0 grams
Cholesterol 2 milligrams
Sodium 62 milligrams
Total Carbohydrate 45 grams
Dietary Fiber 0 grams
Sugars 44 grams
Protein 4 grams

Strawberry-Banana  Smoothie

One Serving

• 1 cup orange juice
• 3 tbsp nonfat dry milk powder
• 1/2 banana; cut into pieces
• 10 fresh strawberries; hulled
• 3 ice cubes

Combine all the ingredients in your blender.
Blend until thick and frothy.

Nutritional Facts Per Serving:

Calories 209
Total Fat 0 grams
Saturated Fat 0 grams
Cholesterol 0 milligrams
Sodium 70 milligrams
Total Carbohydrate 45 grams
Dietary Fiber 1 grams
Sugars 29 grams
Protein 7 grams

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