A smoothie is a drink which is made from fruit or vegetables usually with added liquids such as yogurt, milk or juices. They can have additional flavorings such as honey, sugar or spices, which is blended until liquefied. The benefit of smoothies against juices is that they contain the whole fruit/vegetable which means they have the advantage of providing fiber (also called roughage) which is necessary in the diet to maintain a healthy digestive system. Another health benefit is that smoothies are an easy and pleasant way to consume the recommended 5-A-Day of fruit and vegetables. ď Š
As you know breakfast is the most important meal of the day. Many skip it due to the lack of time or morning duties, like getting the kids ready for school, feeding the cat or walking the dog. However, breakfast gives us the energy to make it through the day and keeps our metabolism high. But fixing a healthy and nutritious breakfast for many just doesn’t seem to fit in! So what’s the solution…
Guess what‌ A Smoothie!
Whilst you can buy a smoothie maker, these are usually just blenders with a tap, so if you already have a blender or liquidizer, unless very old, it will suffice. When using soft fruit or vegetables, the hand-held blenders are perfectly adequate for smaller quantities. The only other necessity in most cases is a knife to peel and/or cut up the ingredients.
Strawberry-Banana Breakfast Smoothie • • • • •
1 cup orange juice 3 tbsp non fat dry milk powder ½ banana – cut into pieces 10 fresh strawberries 3 ice cubes
One Serving Combine all and blend until smooth.
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½ mango 2 tbsp frozen pina coloda mix (non-alcoholic) ½ banana – frozen 4 strawberries – frozen 6 ice cubes 1 and ¼ cup cold water
One Serving Combine all and blend until smooth.
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1 Pint fresh or 2 cups frozen blueberries – slightly thawed 1 cup pineapple or orange juice 1 container/8oz low fat vanilla yogurt 2 tsp sugar
Two Servings Combine all and blend until smooth.
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1 cup orange juice 2 bananas – cut 2 tbsp honey 1 orange – peeled & cut ¼ cup granola
Two Servings Combine all and blend until smooth.
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1 cup apple juice 1 frozen banana 3 heaped tbsp uncooked oats 3 tbsp maple syrup Additional frozen fruit if required
One Serving Combine all and blend until smooth.
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2 small frozen bananas 1 and ½ cups low fat milk 1 container/8oz low fat coffee yogurt ¼ tsp ground cinnamon Dash of nutmeg
Two Servings Combine all and blend until smooth.
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½ frozen peach ¼ cup soft tofu 1 cup soy milk 1 tsp splenda 1 x 20g scoop low carb soy powder
One Serving Combine all and blend until smooth.