1 cup frozen cranberries (you can substitute juice, around 1/2 – 3/4 cup but it adds a bunch of preservatives and crap)
1 medium orange, seeded, peeled and skinned, then divided into sections.
Zest of 1 medium orange
1 cup unsweetened orange juice
1/2 cup skim milk
small handful of fresh spinach leaves
Combine spinach, cranberries, oranges, and orange juice.
Blend until thick but smooth. Add more juice by the tablespoon if needed to thin out the cranberries enough to blend.
Add remainder of ingredients and mix until smooth.
1 cup seedless green grapes
1 cup baby spinach
1/2 cup ice
1/4 cup milk
Place all ingredients in a blender.
1 med sweet potato
1 med banana chunked
1/2 c. unsweetened applesauce
2 cups lowfat milk
1/2 tsp. cinnamon
Bake sweet potato. Remove skin and cool completely
Add all ingredients to blender in order and mix until smooth, then whip until frothy.
photo by highclassjackass
1 c frozen raspberries (fresh works too, just might want to add ice)
3/4 c nonfat milk milk
1 med. banana in chunks
1 1/2 Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
1-2 tsp fresh lemon juice
Place all ingredients in blender and mix until smooth.
2 cups of low-fat frozen vanilla yogurt
2 cups of 1% milk
2 tbs crushed peppermint candy or 1 teaspoon real peppermint extract
1 1/2 cups of ice
optional crushed peppermint and candy cane for garnish
Add to a blender and create your Peppermint Smoothie! You may need to blend a little longer to get the peppermint candy pulverized.
6 c. nonfat milk
1 t. pure vanilla extract (you can use imitation but it will alter the taste)
1 small box sugar-free instant vanilla pudding mix
3 1/4 tablespoons Splenda sugar substitute
1/4 teaspoon nutmeg
pinch of cinnamon
Combine wet ingredients
Combine dry ingredients except cinnamon
Whisk the dry mix into the milk mixture until smooth.
Refrigerate 1 hour
Serve with a sprinkling of cinnamon on the top
1 can pumpkin puree (or use the homemade recipe below and make it fresh)
1 c skim milk
1 med banana
1 t honey
1/8 t. cinnamon
1 pinch nutmeg
Put all ingredients into blender and whirl until smooth. You can add more milk a tablespoon at a time to reach desired consistency.
Homemade pumpkin puree
Preheat oven to 325 degrees.
Cut the pumpkin in half, stem to base.
Remove seeds and pulp (you can roast seeds if you like)
Cover each half with foil.
Bake in the preheated oven, foil side up, 1 hour, or until tender.
Scrape pumpkin meat from shell halves and puree in a blender or food processor.
Strain to remove any remaining stringy pieces.
Store frozen in freezer bags.
Nectarine smoothie with unpeeled fruit
2 medium fresh nectarines (peeled and pitted)
1/2 cup skim milk
1 TBSP honey
1/3 cup plain or vanilla Greek yogurt
3 or 4 ice cubes
Slice nectarines and add ingredients in order to the blender.
Whip until smooth.
You can use unpeeled nectarines, but you should blend them with half the milk first before adding remainder of ingredients.
(You can use regular yogurt but you should add a scoop of protein powder to replace the greek yogurt)
Nectarines provide some vitamin A 9%, vitamin C 15%, and dietary fiber 10%. % based on a 2000 calorie diet. Your daily requirements may be higher or lower.
3/4 cup Frozen Blueberries (can also use fresh, but you’ll want to add ice to make it thicker)
1 cup low fat Milk
1/2 cup Water
1/2 cup low fat and low sodium Cottage Cheese (I use 1%)
1/2 cup vanilla low-fat yogurt
1 scoop vanilla protein powder (if using as a meal replacement or post workout drink)
If using, put protein powder in the blender first.
Add the rest of the ingredients in order
Blend until smooth.
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.
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.
1 can frozen concentrated orange juice
1 cup lowfat milk
1 cup water
1/4 cup vanilla yogurt
1/4 t. pure vanilla extract (or 1/2 tsp of the imitation stuff)
Blend until smooth. If its too thick for you, increase water until you’re happy with it
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.
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.