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.
Handful of strawberries
1/2 c blueberries
1/2 c orange juice
1 1/2 c skim milk
2 T powdered almonds (can be replaced with a couple tablespoons of protein powder)
2 t flax seed (optional)
2 t wheat germ (optional)
1/2 c peach
1/2 c nectarine
1/2 c mango
1/2 c guava
1/2 c pineapple
(Pick and choose your fruits based on your preferences, but in all cases fresh is best, frozen is good, and canned is last resort.)
Toss all ingredients in blender and mix until smooth. Add ice for a cold, dessert smoothie.
Fat: 6 g
Protein: 15 g
Carbs: 85 g