Applesauce Smoothie

applesmoothie

Ingredients:

2 medium apples – cored, chopped, peeled (some people like this skin on but I find it’s a hassle getting the skin to mix properly.
1/4 c. unsweetended applesauce
1/2 c. skim milk
1/2 t. cinnamon
1/2 c. ice

1 scoop protein powder if this is a meal replacement.

Directions:

Mix apples, milk, and cinnamon (and powder if using). Pay special attention for lumps if you decided not to peel.
Add applesauce and ice.
Blend on whip setting until smooth.

Optional: Note that you can replace the apples completely with around a 1/2 c. applesauce per apple but note that the calories will go up somewhat.

Warm Banana Bread Smoothie

warm banana smoothie

Ingredients:

1 c. warm water (milk works too) (not too hot if using a glass blender, as it could break)
1 medium banana (overripe if you have it)
1/2 tsp. cinnamon
1/4 tsp. ginger (I’ve also used nutmeg and omitted altogether)
1 T. ground walnut (optional)

I drink this as is, but hubby adds sugar to it so sweeten to taste :)

Directions:

Mix all ingredients until smooth and drink warm.

Broccoli Peanut Butter Smoothie

broc-straw

Broccoli is very good for you, and good for the kids, but not everyone likes the taste. It’s just loaded with vitamins C and K, has alittle of almost everything else, and is a great form of fiber. So here we’re going to have our broccoli but hide the taste :)

Ingredients:

1 slightly overripe banana
6 strawberries (my sister says blueberries work too but haven’t tried it myself)
3 raw cauliflower florets
3 raw broccoli florets
2/3 c vanilla yogurt (strawberry flavor works too but will up the calorie content)
1/2 T smooth light peanut butter
1. T. honey (optional, for sweetness)
skim milk as needed

Directions:

Toss the broccoli and cauliflower and banana into the blender with a tablespoon or so of milk and whirl on low a bit until it’s smushy.
Add the peanut butter, berries, (honey if using) and yogurt and blend until smooth. Use more milk if needed to make it thinner if you like.

This smoothie has around 300 calories and comes out tasting sweet.

Cauliflower and Cabbage Smoothie

cauliflower smoothie

Ingredients:

1 cup skim milk
1/2 large banana
3/4 cup frozen Mango or Papaya
1/2 cup vanilla yogurt
3/4 cup cauliflower floretts
3/4 cup shredded cabbage
3 Tbsp. Vanilla Protein Powder
2 T. Flax seed (powdered, or you can use oil but oil wont add fiber). Optional, for Vitamin B, fiber, antioxidants, omega 3 benefits.

Directions:

Add milk, banana, and veggies to blender and whirl until chopped up well.
Add Yogurt and blend.
Add Mango and blend
Add Protein powder and flax seed and blend until smooth.

Smoothie for Bone and Joint Health

orange-smoothie

So it has come to my attention that one of our subscribers is suffering from some bone related health issues, so I promised to find her a smoothie good for bones and joints.

Orange-Banana Smoothie

Ingredients:

1 frozen banana
1/2 cup plain or vanilla yogurt
1 cup calcium-fortified orange juice

Directions:

Mix in blender until smooth.

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For a veggie alternative try this one:

1 cup green grapes
1 cup baby spinach leaves
1 cup low-fat vanilla yogurt
1 frozen banana, sliced into chunks
1/2 cup pineapple chunks (packed in water not syrup)
1 cup calcium-fortified orange juice

spin the grapes, leaves and juice first to avoid lumps. Add everything else and blend until smooth. The yogurt hides the taste of the spinach :)

There are no fruits that contain vitamin D and the only veggie that does is a white mushroom so I suggest that unless you spend lots of time outdoors in the sun, pick up a bottle of vitamin d drops from your pharmacy or health food store. 1 drop a day is all you need and it’s tasteless :)

Valentine Chocolate-Cherry Smoothie

valentine cherries

Makes a single serving, double recipe to share.

Ingredients:

3/4 c frozen (not thawed) sweet cherries
1/2 c vanilla yogurt
1/4 c skim milk
1 T unsweetened cocoa powder
ice if needed

Directions

In blender, combine the cherries, yogurt, milk, cocoa and ice cubes.
Blend on high speed or ice-crush setting for 30 to 60 seconds, or until smooth. Pour into a glass. Serve immediately.

Calories: 160

Blackberry Smoothie

blackberry-smoothie

Blackberries are a great source of vitamin C, manganese, and vitamin K. Also a great source of fiber.

Ingredients:

1 1/2 c frozen blackberries
1/2 c vanilla yogurt
1/2 c skim milk
1 T honey
1/8 t ground cinnamon

Directions:

Blend until smooth.

This full recipe yields about 250 calories total. Note that blackberries do have a 1% fat content and are about 60 calories per cup so don’t overdo them :)