Smoothie Recipes

Apple a la Mode Smoothies
Apple Banana Soy Smoothies

Apple Coconut Smoothies
Apple Maple Smoothies
Apple Pie Shake
Apple Smoothie
Apple Zinger
Apricot Peach Smoothie
Apricot-Papaya Shake
Banana and Honey Smoothie
Banana Berry Smoothie 1
Banana Berry Smoothies 2
Banana Blueberry Smoothie
Banana Breakfast
Banana Coffee Smoothies
Banana Creamsicle Smoothie
Banana Mama Smoothies
Banana Molasses Smoothies
Banana Orange Smoothies
Banana Peach Shake
Banana Peanut Butter Smoothies
Banana Pineapple Colada
Banana Raspberry Smoothie
Banana Smoothie 1
Banana Smoothie 2
Banana Smoothie 3
Banana Smoothie 4
Banana Soy Smoothies
Banana Split Shake
Banana Split Smoothie
Banana Strawberry Orange Smoothie
Banana Strawberry Smoothies
Banapple Strawberry Smoothie
Barlean Smoothies
Baskin Robbins Smoothie
Berry Banana Smoothies
Berry Brainstorm Smoothies
Berry Cranberry Smoothie
Bewitching Smoothie
Big Bold Banana
Blackberry and Pineapple Smoothie
Blackberry Smoothie
Blueberry Banana Smoothies
Blueberry Buttermilk Smoothies
Blueberry Orange
Blueberry Pineapple Smoothies

Blueberry Smoothie
Blueberry Twist
Blueberry-Peach Smoothie
Boysenberry Blueberry Smoothies
Breakfast smoothies
Build Your Own Smoothie
Cantaloupe Banana Smoothie
Cantaloupe Banana Smoothies
Cantaloupe Berry Smoothies
Cantaloupe Smoothie
Cantaloupe Smoothie
Cherry Vanilla Smoothie
Chocolate Banana Smoothie 1
Chocolate Kitty
Cocoa Berry Smoothie
Choco-Mint Smoothie
Cinnamon Banana Shake
Coconut Banana Smoothie
Coffee Lover's Smoothie
Coffee or Mocha Smoothie
Colossal Berry Smoothies
Colossal Cranberry Smoothies
Cranberry Orange Smoothies
Cranberry Smoothie
Creamsicle Smoothie
Dairy-Free Banana Strawberry Smoothie
Easy Tropical Fruit Smoothie
Extra-Strength Pain Reliever
Fast Track Breakfast Smoothie
Fat-Free Cantaloupe Smoothie
Fresh Strawberry Smoothies
Frosty Fruit Smoothie
Frozen Banana Smoothie
Fruit Salad Smoothie
Fruit Smoothie 1
Fruit Smoothie 2
Fruit Smoothie 3
Fruit Smoothie 4
Fruit Smoothie 5
Fruity Soy Shakes
Fruity Tooty Smoothie
Fuzzy Banana Navel

Gala Apple Smoothies
Ginger Tropical Smoothies
Grape Explosion Smoothies
Green Goddess
Guava Strawberry
Hair on Your Chest
Hawaii 5-0 Smoothies
Hawaiian Smoothie
Healing Smoothie
Healthy Fruit Smoothie
Hi Fiber Berry Smoothies
Homemade Fruit Smoothie
Island Fruit Smoothies
Jade Zinger Smoothie
Java Smoothie
June Smoothie
Kiwi Cooler Smoothies
Kiwi Lime Shake
Kiwi Melon Smoothie
Kiwi Strawberry Smoothie
Lemon Apple Honey Smoothies
Lemon Melon Smoothies
Lemon Peach Smoothies
Lemon Watermelon Smoothie
Light Cantaloupe Smoothies
Madras Banana Smoothie
Main Squeeze Smoothies
Malt Smoothies
Malted Date Smoothies
Mango Ginger Smoothies
Mango Mania Smoothies
Mango Nectarine Smoothie
Mango Passion
Mango Peach Smoothies
Mango Raspberry Smoothie
Mango Smoothie 1
Mango Smoothie 2
Mango Strawberry Smoothie
Morning Sunrise
Mega-Smoothie
Melon Madness Smoothies
Melon Mint Smoothies
Mexican-Style Mango Papaya Smoothie
Mixed Berry Smoothie
Morning Orange Smoothie
Nectarine Berry Smoothies

Nectarine Blueberry Smoothie
Non Fat-Low Calorie Strawberry Banana Smoothie
Oatmeal Strawberry
Orange Banana Smoothie
Orange Frothy Doom
Orange Fruity Smoothies
Orange Low Fat Milk Shake
Orange Pineapple Coconut Smoothies
Orange Razz Smoothie
Orange Smoothie
Orange-Avo Smoothie
Papaya Creamsicle Smoothies
Papaya Sherbet Smoothie
Peach
Peach Berry Smoothies
Peach Cinnamon Smoothies
Peach Mango Madness
Peach Melba Smoothie
Peach Raspberry Smoothie
Peach-Berry Smoothie
Peaches & Cranberry Smoothie
Peaches & Cream Smoothie
Peachy Mint Smoothie
Peanut Butter Banana Smoothie
Peanut Butter Chocolate Twist Shake
Peanut Butter Smoothies
Pear Smoothie
Peppermint Milkshakes
Persimmon Smoothie
Pina Banana Smoothie
Pina Colada Slush
Pina Colada Smoothie 1
Pineapple Berry
Pineapple Cantaloupe Smoothies
Pineapple Delight
Pineapple Kiwi Banana Smoothie
Pineapple Orange Smoothies
Pineapple Papaya Smoothie
Pineapple Sherbet Smoothie
Pineapple Smoothie
Pineapple-Lime Smoothie
Pink Pineapple Blizzard
Power Berry Smoothie
Prune Banana Smoothie

Pumpkin Smoothie
Purple Banana Shake
Purple Chow Shake
Purple Death
Rainforest Fusion Smoothies
Raspberry and Strawberry Smoothie
Raspberry Cappuccino Smoothies
Raspberry Lemonade Smoothie
Raspberry Peach Breakfast Shake
Raspberry Peach Smoothies
Raspberry Smoothie 2
Raspberry Smoothies
Raspberry-Peach Super Smoothie
Red, Red, Red Smoothie
Ruthies Frozen Fruit Smoothie
Saint Smoothie
Sense and Sensibility
Sherbet Smoothies
Should've Added a Banana
Smoothie Classico
Smoothies
Sour Neon Doom
Southwest Smoothie
Strawberry & Peaches Smoothie
Strawberry Banana Smoothie
Strawberry Fling
Strawberry fruit frost
Strawberry Kiwi
Strawberry Mango Smoothie
Strawberry Orange Smoothie
Strawberry Peach
Strawberry Peach Smoothies
Strawberry Raspberry Smoothie
Strawberry Smoothie
Strawberry Smoothie #1
Strawberry/Blueberry Smoothie
Strawberry-Banana Smoothie
Summer Smoothie
Sunshine on a Stick
Sunshine Smoothie
Sweet Neon Doom
Tangerine Dream Smoothie
Tangerine Dreams
Tangy Summer Blend Smoothie
The Ultimate Smoothie
Triple Fruit Smoothie
Tropical Five Fruit Smoothies
Tropical Fruit Smoothie
Tropical Paradise
Tropical Passion fruit Smoothies
Tropical Rum Smoothie
Tropical Smoothie #1
Tropical Smoothie #2
Tropical Strawberry Smoothie
Tropical Yogurt Smoothie
Tutti Frutti Smoothie
Two Berry Smoothie
Very Berry Smoothie
Wake & Shake
Watermelon
Wild Berry Freeze
Yellow Frothy Doom
Yogurt Smoothie
Yummy Smoothies
Smoothie Recipes
Smoothies are popular in juice bars around the world.
Smoothies are blended mixtures which are delicious and refreshing, satisfy your thirst and hunger at the
same time, are favorites at meal time, snack time, and holiday party time, pack a powerhouse of healthy
vitamins, minerals and antioxidants, and are quick and are easy to make if you have a convenient book of
recipes.
Depending on your preferences, smoothies may combine some proportions of fruit, berries, nuts, sherbet,
yogurt, juices, carbonated beverages, milk, grains, natural nutritional supplements, crushed ice, and/or
whatever else I'm forgetting to mention. You push the high-speed button on your blender, and quickly create
something that seems just too tasty and invigorating for being so simple and inexpensive to produce.
Here are a few tips.
1. Use frozen juice concentrate. These are found in the cylindrical containers in your grocer's freezer section
and come in a variety of flavors not limited to basic juice flavors, but also available in a assortment of
lemonade combinations and mixed drink concentrates which are used for cocktails. (A word of caution:
Don't forget to dilute.)
2. Use a frozen desert food. Sorbet provides the perfect base consistency for your smoothie and comes in a
wide selection of flavors. Ice cream or even sherbet can also be used, adding their own uniqueness. Of course
ice cream will yield more of a milk shake, but the selection of desired additional ingredients will produce a
truly novel drink.
3. Freeze the fruit. Cut up the desired fruit medley for your smoothie and pop the fruit in the freezer for a
couple of hours. This will create the needed frozen quality inherent to a smoothie but freezing the fruit will
keep the consistency softer than regular ice cubes allowing your blender to better mix the drink.
4. Freeze the drink. Create your drink using a combination of fruit juice plus your desired fresh fruit. Then
pour the drink into microwave re-heatable cups or glasses and freeze. After the drink is thoroughly frozen,
microwave on low power for a short burst of time, just enough to slightly melt into slush. Remove from the
microwave, stir and enjoy.
5. Slowly add ice to fruit and juice mixture. A common mistake is putting in the ice-cubes first and then
attempting to crush them. Even on pulse mode this won't adequately crush the ice. You also run the risk of
burning out the blender motor. The proper way is to add your juice or whatever liquid you want, then blend
the fruit. As needed, stop the motor and push the fruit to the center using a rubber spatula. Once the mixture
is evenly blended, slowly add an ice cube through the opening of the pitcher lid, sometimes referred to as the
"feed hole." Keep adding one or two ice cubes at a time until the blender sounds smooth instead of gravelly.
Once the desired consistency between fruit, ice, and juice has been achieved, your smoothie is ready.
A frozen treat alternative to a smoothie is mixing juice with honey or some other kind of flavoring and then
freezing. Once the mixture is frozen, remove from the freezer and chop with a fork until slushy. Garnish with
fresh fruit and mint or grated coconut and present in a serving dish or tall glass with a spoon.
Apple a la Mode Smoothie

2 cup frozen vanilla yogurt, nonfat
cup unsweetened applesauce
cup apple juice, chilled
1 cup apple, peeled and diced
teaspoon cinnamon
teaspoon ground nutmeg
Combine the frozen yogurt, applesauce, and apple juice in a blender. Add
the apple, cinnamon, and nutmeg. Blend until smooth.
Serves 2
Per serving:
326 calories
1 grams total fat
0 grams sat fat
12 grams protein
3 grams fiber
159 mg sodium
71 grams carbohydrates
6 WW points
Apple Banana Soy Smoothie
2 ripe bananas, peeled and halved
2 apples, peeled, cored and quartered
10fl oz nonfat yogurt
2 tbsp sugar
15fl oz organic soya milk
Put all the ingredients in a blender and pure for 1 minute.
Serves 2
Per serving:
388 calories
5 grams total fat
1 grams sat fat
15 grams protein
9 grams fiber
135 mg sodium
7 WW points
Apple Coconut Smoothie

cup apple juice
1 Tbsp coconut milk
banana
tsp grated fresh ginger root
cup crushed ice, or 2 small ice cubes
Add all ingredients to blender and process until smooth.
Serves 1
Per serving:
118 calories
4 grams total fat
3 grams sat fat
1 grams protein
2 grams fiber
5 mg sodium
2 WW points
Apple Maple Smoothie
2 c applesauce
1 c apple cider
1 c orange juice
2 Tbsp. Vermont maple syrup
tsp. nutmeg
tsp. cinnamon
Combine all ingredients in a blender and blend until smooth. Pour into
glasses and serve.
Serves 2
Per serving:
271 calories
1 grams total fat
0 grams sat fat
1 grams protein
3 grams fiber
12 mg sodium
5 WW points
Apple Pie Shake

14 ounces sweetened condensed milk
(NOT evaporated milk), chilled
1 cup applesauce, chilled
1/2 cup apple juice OR apple cider, chilled
1/2 teaspoon apple pie spice
3 cups crushed ice
apple wedges, optional
In a blender, combine sweetened condensed milk,
applesauce, apple juice and apple pie spice.
With blender running, gradually add ice, blending
until smooth. Serve immediately. Garnish with
apple wedges if desired.
Apple Smoothie
Yield: 2 servings
2 c Applesauce
1 c Apple cider
1 c Orange juice
2 tb Vermont maple syrup
ts Nutmeg
ts Cinnamon
Combine all ingredients in a blender and blend until
smooth. Pour into glasses and serve.
From In Season, a publication of the Vermont
Department of Agriculture, Food and Markets
Apple Zinger
Makes 16 ounces
cup apple juice
3 tablespoons Luzianne Smoothies Strawberry Banana Mix
1 bananas
1 cup ice
Combine all ingredients in a blender and process until smooth.
10
Apricot Peach
1 cups apricot nectar
1 cups frozen peaches
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
All fruit goes into blender at one time, put cover on, and blend until smooth.
Drink. Make sure everything has been well chilled for best taste and maximum
frostiness.
Apricot-Papaya Shake
Ingredients
10 fresh apricots, peeled and pitted, or 10 dried, unsulphured apricots
1/2 large ripe papaya, peeled and seeded
Fresh mint leaves for garnish (optional)
Preparation
For fresh apricots: Put apricots and papaya in food processor or
blender and process until smooth. Add a little water if needed for consistency.
For dried apricots: In medium saucepan, combine dried apricots
with 1/2 cup water.
Cover and simmer until apricots are plumped and softened, about 5
minutes. Transfer to food processor or blender and add another
cup water and papaya. Process until smooth.
Pour or spoon mixture into serving glasses and garnish with mint
leaves. Makes 2 servings.
Per 1-Cup Serving: 105 Cal.; 3g Prot.; 1g Fat; 25g Carb.; 0 Chol.;
3mg Sod.; 5g Fiber.
Bahama Mama
1/4 cup tofu
1 cups tropical V-8 Splash or other pineapple/citrus blend
1/4 cup plain non fat yogurt
1/2 banana
Frozen strawberries, pineapple, and mango
water or soy milk to taste/consistency
Optional:
3 or 4 baby carrots (youll never know theyre in there!)
1 tbs. wheat germ or 4-5 almonds
Blend all ingredients in blender until smooth.
Serves 1. Nutrients based on addition of 1 Tbsp. wheat germ and 3 baby carrots.
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Banana and Honey Smoothie

1 banana
2 tablespoons honey
2 heaping tablespoons peanut butter
Approximately 1 pint glass ice
1/2 pint heavy cream
Place your fruit into a blender and whiz for 30 seconds. Add the ice & cream.
Place the lid back on tightly and pulse the blender a couple of times on and off to
break up the larger pieces of ice, before whizzing up to a semi-slushy milkshake
consistency.
Banana Berry Smoothie
2
cup
1 cup
bananas
blueberries
plain yogurt
Peel bananas, slice and place on a cookie sheet. Put in freezer and freeze
until solid. Remove from freezer and place in blender. Slice berries and
add to blender. Pour in yogurt. Blend until smooth. Pour into glass and
serve.
Banana Berry Smoothie

1 banana
1 cup nonfat Dannon Vanilla Yogurt
3/4 cup frozen peaches
1 cup frozen strawberries
1 tablespoon orange juice concentrate
Place all ingredients in blender, add ice to fill blender and blend until smooth.
Serves 2
Banana Blueberry Smoothie

Makes 14 ounces
cup milk
3 tablespoons Luzianne Smoothies Mixed Berry Mix
1 cup blueberries
1 banana
1 cup ice
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Banana Breakfast Smoothie

1 ea Eggs
1 c Milk
1 sm Banana
1 tb Honey
1 Scoop of Ice Cream
Combine all ingredients in a blender and process until smooth
Banana Coffee Smoothies

2 small bananas, peeled, cut up, and frozen
1 cups skim milk
1 8-oz. container low-fat coffee yogurt
1/4 tsp. ground cinnamon
Dash ground nutmeg
In a blender container combine frozen bananas, milk, yogurt, cinnamon, and
nutmeg. Cover and blend till smooth. To serve, pour into glasses. If desired,
garnish with fresh bananas and mint.
Makes 2 servings.
Banana Creamsicle Smoothie

2 bananas, sliced and frozen
6 oz. container orange crme Yoplait yogurt
3/4 to 1 c. low-fat milk
2 to 4 T. orange juice or orange juice concentrate, optional
Combine all ingredients in blender; process until smooth.
Banana Molasses Smoothies
5 pitted prunes
1 medium banana, peeled and cut into 1-inch pieces
2 cups low-fat vanilla soymilk.
1 tablespoon blackstrap molasses
1/4 teaspoon ground cardamom
3 ice cubes
Place prunes in small bowl and cover with hot tap water. Let rest for 15 minutes
or until plump. Drain. Combine plumped prunes and remaining ingredients in
blender and whip until smooth.
Serves 2
13
Banana Orange Smoothie

1 banana, sliced
1 cup skim milk
1 cup orange-pineapple juice
Combine all ingredients in blender until smooth
Banana Orange Smoothies

1 8-ounce container nonfat cherry yogurt
1 banana, peeled, cut into pieces
1 orange, peeled, white pith removed, cut into segments
8 frozen dark cherries
6 frozen strawberries
Combine ingredients in blender. Blend on medium speed until smooth. Divide
between 2 glasses.
Serves 2
Banana Peach Shake

1 cup mashed ripe bananas -- (about 2 large)-- frozen
1 cup peach nectar
cup low-fat milk
*BANANA-APRICOT SHAKE
1 cup
apricot nectar
teaspoon vanilla
You can mash and freeze overripe bananas to have on hand to make this
refreshing shake. The ingredients can be doubled easily to make 6 servings.
Place all ingredients in blender. Cover and blend about 30 seconds or until
smooth. Serve immediately over ice cubes. 3 servings BANANA-APRICOT
SHAKE
Substitute 1 cup apricot nectar for the peach nectar. Add teaspoon
vanilla to mixture in blender.
14
Banana Peanut Butter Smoothie

8 oz skim milk
1/3 small banana
1 tbsp reduced fat peanut butter
2 sweet n low or other sugar substitute
5 ice cubes
In blender combine milk, banana, peanut butter and sweet n low. Add ice cubes
and pulse.
Note works best with blender ice cube blade. Bananas may be cut into thirds and
frozen for future use. They dont need to be defrosted.
Banana Pineapple Colada

(serves 2)
Ingredients
1/2 peeled banana
1/2 cup pineapple chunks
1/2 cup pineapple juice
1/2 cup ice cubes
1 tablespoon sugar
1/4 teaspoon coconut extract
Directions
Place all ingredients in a blender and blender until SMOOTH!
Banana Raspberry Smoothie
1 cup pineapple juice
1 cup raspberries
1 cup vanilla yogurt
2 ripe medium bananas
In blender, combine pineapple juice, yogurt (or frozen yogurt),
raspberries and peeled bananas. Cover; blend until
smooth. Makes 3 servings.
Banana Smoothie
(serves 2)
Ingredients
1/2 cup milk
1 banana
1/4 cup plain or fruit yogurt
1 teaspoon honey
1-2 scoops vanilla ice cream or yogurt
Directions
Place all ingredients in blender; blend until SMOOTH! Pour into chilled glass and
serve.
15
Banana Smoothie1
1 cup cold milk
1 ripe banana, mashed
1 scoop chocolate ice cream
Blend all ingredients together in blender.
Makes 1 serving.
Banana Smoothie 2
1 banana
cup natural yogurt
2 cups milk
2 teaspoons pure vanilla essence
Slice banana and put into a blender. Add cup milk, yogurt and vanilla. Blend
until banana is mashed. Add remaining milk and blend until smooth. Pour into
glasses.
Banana Soy Smoothie
cup soy milk
1/2 cup soft silken tofu
4 bananas, frozen
1 tablespoon honey
1 tablespoon vanilla extract
1 tablespoon carob powder
Combine soymilk and tofu in blender. Add bananas, honey, vanilla extract, and
carob powder. Blend until smooth.
Serves 2
Banana Split Shake

1 can Eagle Creamy Chocolate Sweetened Condensed milk (14-oz.)
2 ripe bananassliced
4 cups ice cubes -- (14-oz.)
In blender container, combine ingredients; blend until smooth. Serve
immediately. Garnish as desired. Refrigerate leftovers.
16
Banana Split Smoothie

1 cup nonfat milk
1 cups frozen banana slices
5 frozen strawberries
1 to 2 Tbsp sweetened cocoa powder (to taste)
All fruit goes into blender at one time, put cover on, and blend until
smooth.
Drink. Make sure everything has been well chilled for best taste and
maximum frostiness.
Banana Strawberry Orange Smoothie

banana
1 handful of strawberries
1 cup vanilla yoghurt
1/2 cup milk
1/2 cup orange juice
a handful of ice cubes
Put it all in the blender. It makes enough for 2 really big smoothies or 3 smaller
ones.
Banana Strawberry Smoothie

1 banana
1 cup of no-fat milk
200 grams of nonfat yogurt
Handful of strawberries (usually 5)
Ice
To a large cup or blender, add the cut up banana and strawberries, milk and
yogurt. Blend well for a few minutes and add ice when ready to serve.
Serves 1
Banapple Strawberry Smoothie
1 frozen banana (peel before freezing)
1 C apple juice
1 C strawberries, frozen
Serves 1
Place all the ingredients in a blender. Blend until smooth.
17
Barleans Smoothie
Combine in blender
1/2 cup soy milk (can use rice or low fat milk)
2 Tbsp. Barleans Organic Flaxseed oil
1/2 cup plain low or non fat yogurt
1/2 to 1 apple
1 banana
2Tbsp. protein powder (I use soy)
ice cubes
1/2 to cup of one or more of the following frozen fruits: strawberries,
blueberries, raspberries, peaches, pineapple.
Blend on high speed until smooth. Makes 3 servings.
Baskin Robbins Smoothie

1/2 ~ 1 cup yogurt
1/2 ~ 1 banana
1/2 ~ 1 cup blueberries (fresh or frozen)
1/2 ~ 1 cup strawberries (fresh or frozen)
Juice from one orange (when in a bind I have used orange juice from a carton)
honey or sugar to taste.
Mix in blender till smooth.
Berry Banana Smoothie

1 small banana, peeled, cut up, and frozen
1/4 cup fresh or frozen assorted berries
1 cup orange juice
3 Tbsp. nonfat vanilla yogurt
In a blender container combine the frozen banana pieces, desired berries, orange
juice, and yogurt. Cover and blend till smooth. Makes 2 servings, about 1 cup
each.
Berry Brainstorm Smoothie

cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup apple juice
1/2 tsp. lemon juice
1/2 cup nonfat frozen yogurt
1/2 cup ice
Combine ingredients in blender; mix until smooth and frothy.
18
Berry Cranberry
1 cups cranberry juice
1/2 cup frozen banana slices
1 cups mixed frozen berries
smooth.
frostiness.
Bewitching Smoothie
2 cups apple cider
2 cups vanilla ice cream
2 tablespoons honey
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
food coloring
Combine all ingredients in blender; process
until smooth. Add any color combination of
food coloring depending on how gross or cute
you want it to look! Orange, green, purple,
etc.
Big Bold Banana

cup soymilk
cup soft silken tofu
4 bananasfrozen
1-tablespoon honey
1-tablespoon vanilla extract
1-tablespoon carob powder
Combine soymilk and tofu in blender. Add bananas, honey, and vanilla
extract, and carob powder. Blend until smooth.
Blackberry
3/4 cup apple juice
1/2 cup plain yogurt
1 cups frozen blackberries or boysenberries
1 banana
Pour liquid ingredients into the blender first.
Yogurt is a liquid ingredient.
Make sure everything has been well chilled for best taste and maximum frostiness.
19
Blackberry and Pineapple Smoothie:

1 Banana
2 handfuls blackberries
1 handful peeled and chopped fresh pineapple
consistency.
Blueberry Banana Smoothie

1 ripe medium banana
3/4 cup fresh or frozen blueberries
1/4 cup nonfat vanilla yogurt
3/4 cup skim milk
pinch of cinnamon (if desired)
1/2 cup of crushed ice
Combine all of the ingredients in a blender and puree until smooth.
Serves 2
Blueberry Buttermilk Smoothie

1 banana, ripe, peeled and cut into chunks
1/2 cup frozen blueberries
1 tablespoon granulated sugar
4 ice cubes
1 cup buttermilk
Place all ingredients in blender and process until smooth.
Serves 2
Blueberry Orange
2 cups orange juice
2 cups fresh frozen blueberries
1 frozen banana, sliced
1 cup (packed) orange sherbet
1/2 cup (packed) vanilla frozen yogurt
Pour orange juice into blender. Add frozen blueberries, banana, orange sherbet
and yogurt. Blend. Makes 40 ounces. Serve immediately.
20
Blueberry Pineapple Smoothie

2 cups chilled fresh or frozen blueberries, slightly thawed
1 cup chilled pineapple-orange juice, or pineapple-orange-strawberry juice
1 8-ounce carton vanilla nonfat yogurt
1 tablespoon sugar
In a blender container, combine all ingredients. Cover and blend for 1 to 2
minutes or until almost smooth.
Makes 3 servings.
Blueberry Smoothie
frozen bannana (or unfrozen + 1 ice cube)
-1/2 c frozen blueberries
-3/4 c rice dream vanilla lite
tsp vanilla extract
1 pkt sweetner (I use sweet one)
Dump it all in the blender and whir until creamy.
Blueberry Twist
(serves 2)
Ingredients
2 cups fresh blueberries
1 cup pineapple orange juice
1- 8 ounce vanilla yogurt
2 teaspoons sugar or honey
Directions
Place everything in a blender. Blend until SMOOTH! Serve immediately.
21
Blueberry-Peach Smoothie
Ingredients
1/2 cup plain, low-fat yogurt
1/4 cup washed, stemmed blueberries
1/4 cup peeled, pitted and sliced peaches
honey to taste
Directions
Place all the ingredients in a blender. Blend on high speed until smooth.
Nutrition Facts
Serving Size about 1 cup
Amount Per Serving:
133 Calories
0 g Total Fat
0 g Saturated Fat
6 g Protein
3 mg Cholesterol
30 g Total Carbohydrate
1 g Dietary Fiber
71 mg Sodium
2% Calories from Fat
16% Calories from Protein
82% Calories from Carbohydrate
Boysenberry and Blueberry Smoothie
1 cups boysenberry or blackberry-flavor juice
1 cup boysenberries or blackberries
1 cup blueberries, frozen
Serves 2
Breakfast smoothies
cup orange juice
1 banana
6-7 frozen strawberries
4-5 slices frozen peaches
5-6 frozen blueberries
6-7 ice cubes
fresh mint (optional)
dash of nutmeg (optional)
1 tsp. honey (optional)
Place all ingredients except ice cubes in blender.
Puree until smooth.
Add ice, and puree again.
Pour into a glass and sprinkle nutmeg on top and garnish the some fresh mint.
22
Build Your Own Smoothie

1/2 cup crushed or cubed ice
fruit-select 2 or 3:
1/2 cup berries (such as strawberries, blueberries, or
blackberries-fresh or frozen)
1 medium orange
1 medium kiwi
1/2 banana
1/2 cup pineapple
1/2 cup cubed papaya or mango
juice-select 1 or more -1/2 cup total:
carrot
cranberry
grape
grapefruit
guava
kiwi-strawberry
pineapple
prune
tomato
protein source-optional*-choose 1:
3/4 cup plain yogurt, nonfat or low fat
3/4 milk or soy milk
1 scoop isolated soy protein powder
frozen treats-optional
frozen sorbet
frozen yogurt
ice cream, reduced fat or regular
extras-for nutritional boost or flavor-select 1 or 2:
2 tablespoons ground nuts (for vitamin E)
2 tablespoons flaxseed meal (for omega-3 fats
1 tablespoon cocoa powder
1 tablespoon honey
1/2 teaspoon vanilla
2 tablespoons wheat germ or oat bran (these thicken the smoothie, so
you may need to add a little more liquid)
1 to 2 tablespoons peanut or other nut butter
Start with a blender (with a tightly fitting lid) that has enough
power to do some serious whirring. Cut all
ingredients to the size of golf balls or smaller so they blend completely
Put 1/2 cup crushed or cubed ice in the blender, then add the
following: fruit, juice, protein source, frozen treats,
and extras. Put all moist ingredients (fruit, yogurt, etc.) in the
blender and spin on high for about 30 seconds.
Kick the speed to low and blend for a few seconds longer. If you are
including dry ingredients like protein powder
or cocoa, add them now, on low, to help keep them from sticking to the
sides. Stop the blender and jiggle glass canister, it to get an idea of the
consistency--if you need more liquid, add it and blend for another 15 seconds.
23

1 banana, cut in chunks and frozen
1/4 cantaloupe, cut in pieces
1/2 c nonfat yogur
2 Tbsp. dry milk powder
1 Tbsp. orange-juice concentrate
2 tsp honey
Place all ingredients in blender and process until smooth and creamy.

Serves 1
2/3 cup diced cantaloupe
1 banana
milk
In blender, combine all ingredients and process until smooth. Pour mixture into
glasses and serve.
Cantaloupe Berry Smoothie

cantaloupe - peeled, seeded and cubed
1/2 cup plain yogurt
1 cup raspberries
3 tablespoons white sugar
In a blender, combine cantaloupe chunks, yogurt, raspberries and sugar. Blend
until smooth. Pour into glasses and serve.
Serves 2
Cantaloupe Smoothie
Freezing the fruit in this smoothie first will yield thicker, more flavorful results.
1 banana (peel before freezing)
1 C cantaloupe, diced
1/2 C orange juice
1 C frozen vanilla yogurt
2 tsp. honey
Place all the ingredients in a blender. Blend until smooth.
Serves 1
24
Cantaloupe Smoothie
Yield: 1 serving
1 Ripe banana
Ripe cantaloupe
c Nonfat or low-fat yogurt
2 tb Skim-milk powder
1 tb Orange-juice concentrate
2 ts Honey
Place unpeeled banana in the freezer overnight or for up to 3 months. Remove
banana from the freezer and let it sit for 2 minutes, or until the skin begins to
soften. With a paring knife, remove the skin. (Dont worry if a little fiber
remains.) Cut the banana into chunks and put in a blender or food processor. Seed
the cantaloupe quarter and cut the flesh from the rind. Cut the flesh into chunks
and add to the blender. Add the remaining ingredients and blend until smooth.
427 calories per serving: 21 g protein, 1 g fat, 86 g carbohydrate, 290 mg sodium;
8 mg cholesterol.
Cherry Vanilla
1 cup frozen vanilla yogurt
1 cup apple juice
2 cups frozen cherries
smooth.
maximum
frostiness.
Chocolate Banana Smoothie

1 frozen bananapeeled
6 oz. light (reduced sugar) fat-free cherry frozen yogurt
2 T. Hersheys Chocolate Syrup
cup non-fat milk
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 153
25

1 cup milk
3 - 4 Tbsp chocolate syrup or sweetened cocoa
1/4 tsp cinnamon (optional)
smooth.
maximum frostiness.

8 oz. low fat milk
1 ripe banana, in chunks
2 packets sweetener
1 T. unsweetened cocoa powder (or to taste)
2-3 ice cubes (omit if banana is frozen)
1/8 tsp vanilla (optional)
1 T smooth low fat peanut butter (optional)
Combine in blender; blend until smooth.
Serves 1
Chocolate Kitty
(serves 2)
Ingredients
1/2 bar of Heresys milk chocolate bar
2 scoops chocolate ice cream
1/2 cup milk
ice cubes
Directions
In a blender, puree chocolate bar. Add ice cream, milk and ice cubes. Blend until
smooth!
26
Choco-Mint Smoothie
4 scoops peppermint chocolate chip ice cream
1 1/2 cups milk
2 drops peppermint extract
Combine all ingredients in blender until
just mixed.
Cinnamon Banana Shake

1/2 cup milk
1 ripe banana peeled
dash of cinnamon
Combine all ingredients in blender. Whir until smooth. Pour
in to frosty glass.
Cocoa Berry
3/4 cup apple juice
2 cups mixed frozen berries
2 - 3 Tbsp sweetened powdered cocoa
smooth.
maximum frostiness.
Coconut Banana Smoothie

Servings: 2
1/4 cup canned light coconut milk
1 cup vanilla soy milk, chilled
2 tablespoons frozen apple juice concentrate, thawed
1 medium banana, sliced and frozen
In blender, coconut milk, banana
and apple juice concentrate.
Add soy milk and blend until smooth.
Serve right away.
Per serving: 177 cal.; 5 g prot.; 5 g total fat
(1 g sat. fat); 33 g carb.; 0 chol.; 68 mg sod.;
1 g fiber
27
Coffee Lover's Smoothie

Serves 2
1-1/2 milk
1/2 cup cold coffee
2-3 ice cubes
2 bananas
a dash of cinnamon
glasses and serve.
Coffee or Mocha Smoothie

cup strong brewed coffee or 1 shot espresso
1 tsp. instant coffee or espresso powder
1 cup milk
1/2 tsp. vanilla extract or 2 T chocolate syrup (for mocha)
Serves 2
Whirl all ingredients together in a blender until smooth. Serve immediately.
Colossal Berry Smoothie

I small container (6 oz) nonfat yogurt (any flavor)
1 cup skim milk
1 cup frozen berries (any type)
Blend on high till smooth. Easy and delicious. You could add a few chunks of banana if you prefer. This is a
5 point smoothie if you are following WW.
Serves 1
Colossal Cranberry Smoothie

1 cups Cran-Raspberry Juice
2 cups frozen mixed berries
1 cups nonfat vanilla frozen yogurt
Put all ingredients into blender and blend until smooth.
serves 2
28
Cranberry Orange Smoothie

1 cup cranberry juice
1/2 cup sorbet, raspberry-flavored
1 cup orange sections
1/2 cup fresh cranberries, or cherries
Combine the cranberry juice, sorbet, and orange juice concentrate in a blender.
Add the orange sections and cranberries. Blend until smooth.
serves 2
Cranberry Smoothie
1/2 cup cranberry juice concentrate (frozen and thawed)
1 cup milk
1/2 cup vanilla ice cream
Directions:
Blend until combined. Makes 2 cups.
Creamsicle Smoothie
2 cups cantaloupe, cubed
1 cup orange juice
1 tablespoon honey
1/4 teaspoon vanilla extract
ice cubes
Combine cantaloupe, orange juice, honey,
and vanilla in blender. Process until
smooth. Add in ice until thick.
Dairy-Free Banana Strawberry Smoothie

1 sliced ripe banana, frozen
1 C frozen, unsweetened strawberries
1 C unsweetened apple juice
Makes 3 C
Combine all ingredients in a blender and process until smooth. Serve
immediately.
29
Easy Tropical Fruit Smoothie

Serves 1-2
This shake is made with canned tropical fruit salad, a good solution when fresh
fruits are unavailable.
1 cup canned tropical fruit salad, drained of juice
1/2 cup milk
glasses and serve.
Extra-Strength Pain Reliever

Four lemons, 20 oz water, two tablespoons honey, crushed ice
Blend ingredients in a blender. Add ice cubes 1 or 2 at a
time through top of lid while blending. Serve immediately.
Makes approx 30 ounces
Fast Track Breakfast

16 oz Low Fat Blueberry Or Strawberry Yogurt
1 C Skim Milk
3/4 C Fresh Or Frozen Blueberries Or Strawberries
3 Tbsp Dry Milk Powder
2 Tsp Honey
In a blender, blend until smooth. Good health: lower cholesterol, stronger
immunity, makes 4 servings per serving: 180 calories 1.5 g fat, ( 7 percent of cal.)
1 g. dietary fiber 7 mg. cholesterol 125 mg sodium. Can be frozen, leave in frig.
to thaw overnight, stir well before drinking.
Fat-Free Cantaloupe Smoothie

1/2 ripe cantaloupe, peeled, seeded, and cut into chunks
1 cup (250 ml) skim milk
1 cup (250 ml) unflavored or vanilla fat-free yogurt
1 cup (250 ml) crushed ice
2 Tbs (30 ml) sugar, or to taste
Combine all ingredients in an electric blender and process until smooth. Serves 2.
30
Fresh Strawberry Smoothies

Yield: 5 servings
30 Fresh medium-sized Louisiana Strawberries, hulled and
Washed well.
4 tb Honey (preferred) or sugar
8 oz Water
Crushed ice
In a blender, place strawberries, honey
and water. Blend at high speed while adding crushed ice to achieve
desired consistency. Smoothie should be stiff enough to hold a straw,
but still be pourable. It takes a little practice to get it just
right. This will yield 4 to 5 (8 oz.) drinks

Ingredients
3/4 cup chilled pineapple juice
1 cup fresh strawberries
1 ripe banana
ice cubes
Directions
Place all ingredients in blender. Process until smooth.

1c Low-fat vanilla yogurt
1c Sliced peaches fresh, frozen or canned
1 Ripe bananacut into chunks
c Wheat germ
c Orange juice
1c Ice cubes
Peach or banana slices, opt.
2ts Wheat germ, optional
In blender or food processor, combine yogurt, peaches,
banana, wheat germ, cup orange juice and ice
cubes. Cover and blend about 1 minute, or until
smooth. Serve immediately, poured into tall glasses
and garnished with peach or banana slices and
sprinkled with 2 teaspoons wheat germ.
Per serving: About 290 cal, 12 g pro, 57 g car, 3 g
fat, 9% cal from fat, 5 mg chol, 80 mg sod.
31
Frozen Banana Smoothie

2 frozen bananas
Vanilla extract
Sliced seasonal fruit
Cut frozen banana into 4 pieces and cut away peel and discard. In blender,
blend banana until
thick and smooth. Add a dash of vanilla extract and blend again. Scoop out
and serve with fresh sliced seasonal fruit.
Fruit Salad Smoothie

1 med. Ripe peach
c Fresh OR frozen strawberries
Banana peeled
2 c Skimmed evaporated milk chilled
4 tsp Frozen orange juice concentrate
1 tsp Vanilla
4-6 ice cubes
Cinnamon optional
Combine everything in blender except ice and cinnamon.
With blender running, add ice cubes one at a time.
Divide Smoothie into 4 chilled glasses and sprinkle
with cinnamon.
Fruit Smoothie 1
8 oz Fruit cocktail, can, chilled
1c
Milk
c Nonfat dry milk powder
ts Vanilla
c Ice cubes
Cinnamon, ground (dashes)
In a blender container combine un-drained fruit
cocktail and remaining ingredients. Cover; blend till
combined. Add ice cubes; cover and blend till smooth.
Sprinkle with additional cinnamon (for garnish), if
desired. Serve immediately.
32
Fruit Smoothie 2
(makes one serving)
1 frozen banana (best if cut into 1-inch chunks, then frozen)
- 1 cup hulled strawberries (dont need to cut them up)
- cup soy milk, orange juice, or water
cinnamon to taste
Add all of the ingredients in a blender. I start with cup of
liquid and add more depending on how thick I want the smoothie.
Blend in spurts until smooth.
Variations:
Use peaches, blueberries, apple slices, or more bananas in place of strawberries
(or combine them!) May need to vary the liquid depending on the juiciness of the
fruit.
Use fresh bananas and 1-2 ice cubes
In addition to the cinnamon, add one or more of: nutmeg, cloves, ginger, vanilla
Fruit Smoothie 3
1 frozen banana (freezing it makes the drink super cold without diluting it with
ice)
fresh papaya
10-12 raspberries (fresh or frozen)
c water or fruit juice
1 tbsp toasted wheat germ (optional)
Puree in blender 30-45 seconds. Makes about 16 oz
Fruit Smoothie 4
c nonfat vanilla yogurt
c skim milk
1 bananafrozen
c raspberries, frozen
c strawberries, frozen
1 tbsp maple syrup
Combine all in blender or food processor until smooth.
33
Fruit Smoothie 5
1 frozen banana (best if cut into 1-inchchunks then frozen)
cup hulled strawberries (dont need to cut them up)
cup soy milk, orange juice or water
cinnamon to taste
Add all of the ingredients in a blender. I start with cup of liquid and add more
depending on how thick I want the smoothie. Blend in spurts until smooth.
Variations:
Use peaches, blueberries, apple slices, or more bananas in place of strawberries
(or combine them!) May need to vary the liquid depending on the juciness of the
fruit.
Use fresh bananas and 1-2 ice cubes
In addition to the cinnamon, add one or more of: nutmeg, cloves, ginger, vanilla
Fruity Soy Shakes

Ingredients
1 cup vanilla soymilk, chilled
5 oz. Japanese-style soft silken tofu, chilled and cubed
2 cups fresh or frozen fruit (one or more varieties of choice)
1 to 2 Tbs. honey or brown rice syrup
1/2 tsp. vanilla extract
Preparation:
Combine all ingredients in blender; process until smooth. Makes 2
shakes.
Variations: Peanut Butter-Banana Shake: Prepare as directed
above, substituting 1 cup sliced bananas for 2 cups fruit. Reduce
honey or rice syrup to 1 tablespoon, omit vanilla and add 3
tablespoons natural peanut butter. Peanut Butter-Chocolate Shake:
Prepare as directed above, substituting 1 cup sliced bananas for 2
cups fruit. Omit vanilla. Add 1/4 cup natural peanut butter and 2
tablespoons unsweetened cocoa. Increase honey or rice syrup to 3
tablespoons.
Per Shake: 223 Cal.; 7g Prot.; 5g Fat; 38g Carb.; 0 Chol.; 76mg
Sod.; 3g Fiber.
Fruity Tooty Smoothie

2 cups of your favorite fruit
1 cup of plain yogurt
2 tsp. of sugar
1/2 cup of juice or milk
Directions:
Mix in blender and enjoy.
34
Fuzzy Banana Navel

(serves 4)
Ingredients
2 medium bananas quartered
1 pint orange sorbet or 2 cups orange sherbet, slightly softened
1 cup Mandarin Tangerine juice
Directions
Combine bananas, sorbet and juice in blender container. Blend until thick and
smooth. Garnish with orange slices and curls. Serve immediately.
Gala Apple Smoothie

1 Gala apple, peeled, cored and chopped
1 frozen banana, peeled and chopped
1/4 cup nonfat milk
In a blender combine frozen banana, orange juice, apple and milk. Blend until
smooth. pour into glasses and serve. Makes 2 servings
Ginger Tropical Smoothie

cup orange juice
1/2 banana
1/4 to tsp grated fresh ginger root
1/2 cup crushed ice, or 2 small ice cubes
Add all ingredients to blender and process until smooth.
Serves 1
Grape Explosion Smoothie

2 cups red seedless grapes
1 cup green seedless grapes
1/2 cup purple grape juice
2 teaspoons lime juice
1 teaspoon peeled and minced fresh gingerroot
3 ice cubes
Combine all ingredients in blender and whip until smooth.
35
Green Goddess
Ingredients
3 large ripe kiwifruit
2 ripe bananas
1/2 cup plain low-fat or nonfat yogurt or soft tofu, drained
1 1/2 cups water, chilled
1 cup seedless green grapes
1/2 cup vanilla soy milk
3 Tbs. honey
Preparation
In blender, combine all ingredients and process until smooth. Pour
mixture into glasses and serve. Makes 4 servings.
Per Serving: 185 Cal.; 3g Prot.; 1g Fat; 44g Carb.; 2mg Chol.;
34mg Sod.; 4g Fiber.
Guava Strawberry
2 cups guava strawberry juice or guava nectar
2 cups frozen strawberries
1 banana
1-1/2 cups orange sherbet
Pour everything into a blender and blend on high. Makes 48 ounces.
Hair on Your Chest

Two lemons, one grapefruit, one-pint blueberries, one cup strawberries
Hawaii 5-0 Smoothie

1 cup cubed peeled pineapple
1 cup cubed peeled papaya
1/2 cup pineapple juice or papaya nectar
1 ripe banana (about 6 oz.), peeled and cut into chunks
1/2 cup nonfat vanilla yogurt
1/8 to teaspoon coconut extract
Combine all ingredients in blender and blend until smooth.
Serves 2
36
Hawaiian Smoothie
Ingredients
1 cup unsweetened pineapple juice
1 banana
1/4 cup oat bran
4 ice cubes
Preparation
In a blender, process all the ingredients at high speed for 1 minute. Makes 2
servings.
Per Serving: 186 Cal.; 4g Prot.; 2g Fat; 38g Carb.; 0 Chol.; 7mg Sod.; 5g Fiber.
Healing Smoothie
1 firm kiwi fruitpeeled
cantaloupewith skin
ripe banana
Push kiwi fruit and cantaloupe through the hopper.
Place juice and banana in a blender or food processor and blend
until smooth. Pour into a tall glass, drink immediately and enjoy!!
This is a great drink for anyone, especially those with ulcers. This drink has
soothing qualities which protect and heal the stomach lining.
Healthy Fruit Smoothie

1 whole banana -- frozen
1 cup frozen peach slices
1/4 cup fresh or frozen raspberries
1/2 cup lowfat vanilla yogurt
1 tablespoon wheat germ
Place all ingredients in a blender and process
until smooth.
Hi-Fiber Berry Smoothie

1 cup blackberries
1 cup stemmed and halved strawberries
1 cup blueberries
1 cup low-fat vanilla soymilk
3 ice cubes
Combine all ingredients in blender and whip until smooth. If berries are not fully
ripe, add a little honey or sugar substitute for sweetness. Serves 2
37
Homemade Fruit Smoothie

1
1
1
1
1
1
banana peeled
cup strawberrieshulled
cup peachessliced
cup orange juice
tablespoon honey
cup icecrushed
Add fruit, juice and honey in a blender. Blend on low speed to mix. Stir
in ice. Blend on high until smooth. Makes 3- 8-ounce servings.
Island Fruit Smoothie

1 small banana, peeled and cut into chunks
2 tablespoons coconut milk
2 tablespoons lime juice
1/2 teaspoon ginger, grated
3 ice cubes
In a blender, blend all ingredients until smooth. Yield: 1 smoothie
Jade Zinger Smoothie

1 cucumber, peeled, seeded and chopped
3 tablespoons mint leaves & mint sprigs finely chopped
1 cups apple juice or still cider
1 cup lemon sorbet
1-cup ice cubes
Place the cucumber, mint, apple juice or cider, sorbet and ice in a blender,
and blend until smooth. Garnish with mint, and serve. Yield: 2 16-ounce
servings.
Java Smoothie
3 - 4 Tbsp instant coffee powder
1 cup milk (nonfat ok)
1 cup vanilla frozen yogurt
1 cup frozen bananas
frostiness.
38
June Smoothie
Mexican papaya seeded and peeled.
20-30 pitted cherries
Blend all ingredients and serve.
Kiwi Cooler Smoothie

1 cups diced fresh kiwi
1 cups lime sherbet
1 cup diced ripe banana
1 cup honeydew melon
Place all ingredients in a blender or food processor. Process until smooth.
Serves 3
Kiwi Lime Shake

2 kiwi fruit
1 banana
1-teaspoon limejuice
teaspoon grated lime zest
2 ice cubes
1 cup skim milk
cup part skim milk ricotta cheese
Peel kiwi fruits and banana; cut into large chunks. Place fruit, lime juice,
lime zest and ice cubes in food processor or blender; process until blended.
Add milk and ricotta; process for another 5-10 seconds, scraping down sides
of container with rubber spatula. Pour shake into 2 tall glasses and serve.
Serve 2.
Kiwi Melon Smoothie

1 kiwifruit, peeled and cut into 8 pieces
1 cup honeydew melon cubes, frozen
6 ounces kiwi-lemon, lemon or keylime soy yogurt
1 cup vanilla soy milk
1 tablespoon frozen apple juice
concentrate, thawed
In blender, combine kiwi fruit,
melon, yogurt, soy milk and apple juice
concentrate. Blend until smooth.
Serve right away. Servings: 2
39
Kiwi Strawberry Smoothie

3 kiwi fruit, peeled
1 banana (peel before freezing) C pineapple juice
1 C frozen strawberries
Place all the ingredients in a blender. Blend until smooth. Serves 2
Lemon Apple Honey Smoothie

cup lemon juice
1/2 cup apple cider
1 apple (about 8 oz.), peeled, cored, and chopped
1 peeled banana
2 to 3 tablespoons honey
1 cup nonfat or vanilla frozen yogurt
Combine in blender till smooth.
Lemon Melon Smoothie

1 cups diced honeydew melon
1/2 cup nonfat lemon yogurt
1 cup frozen green grapes
1 tablespoon chopped fresh mint
Fresh lemon juice to taste (optional)
Combine the honeydew melon and lemon yogurt in a blender. Add the grapes and
mint. Blend until smooth. Taste and add lemon juice if you like. Serves 2
Lemon Peach Smoothie

1 Dannon Lit N Fit Lemon Chiffon Yogurt
1 Fresh Peach or 1 small can of lite canned peaches
2 - 4 Ice Cubes
Place all in blender and blend till Smooth. Add a dash of nutmeg on top and enjoy!
Serves 1
40
Lemon Watermelon Smoothie

The tart lemon sorbet is a perfect match with the sweet, juicy watermelon. To
make an even thicker smoothie, freeze the watermelon first.
Variation:
Add a shot of vodka, for a wonderful, slushy, frozen cocktail!
1-1/2 C seeded watermelon, diced
1 C lemon sorbet
8-10 ice cubes
1 T fresh lemon juice
Light Cantaloupe Smoothies

Ingredients
1/2 cup peeled, seeded and cubed cantaloupe
honey to taste
1/2 cup ice
Directions
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30
seconds. Add ice
and blend until smooth.
Nutrition Facts
Serving Size about 1 1/4 cups
Amount Per Serving:
84 Calories
0 g Total Fat
0 g Saturated Fat
2 g Protein
0 mg Cholesterol
1 g Dietary Fiber
8 mg Sodium
41
Madras Banana Smoothie

This smoothie can be served as is or with a splash of dark rum.
Serves two to three
Ingredients:
1 cup orange juice
1 cup cranberry/raspberry juice
3 ripe bananas
1 cup ice cubes
Combine juices and ice in a blender, and process until the ice is crushed. Add the
bananas to the blender, and process until smooth. Pour into a glass and enjoy.
Main Squeeze Smoothie

1 cups ripe strawberries, hulled and sliced
1 cup raspberries
1 banana, peeled and sliced
1 cup orange juice (preferably freshly squeezed)
Serves 2
42
Malt Smoothies
Ingredients
2 1/4 cups milk
3/4 cup chocolate-flavor syrup or strawberry preserves
3 tablespoons natural- or chocolate-flavor malted milk powder
1 quart vanilla ice cream
Directions
1. Place 3/4 cup of the milk, 1/4 cup of the chocolate-flavored syrup and 1tablespoon malted milk powder in blender. Cover and blend on high speed 2
seconds.
2. Add 3 scoops vanilla ice cream. Cover and blend on low speed about 5 second
longer or until smooth. Pour into two glasses.
3. Repeat 2 times with remaining milk, syrup, malted milk powder and ice cream.
Serving Size
Makes 6 smoothies (about 1 cup each)
Nutrition Facts
(per Serving):
Calories 330
(Calories from Fat 110)
Fat 12g
(Saturated 7g)
Cholesterol 45mg
Sodium 160mg
Potassium 410mg
Carbohydrate 50g
Dietary Fiber 1g
Protein 7g
% Daily Value: Vitamin A 16%
Vitamin C 8%
Vitamin D 18%
Calcium 24%
Iron 6%
Folic Acid 2%
Malted Date Smoothie

cup pitted dates
1/2 cup nonfat milk
3 tablespoons malt powder
1 cups nonfat vanilla frozen yogurt
Serves 2
43
Mango Ginger Smoothie

2 ripe mangoes, peeled and chopped
2 pieces crystallized ginger, about 1 ounce
1 cup nonfat buttermilk
One 8-ounce container nonfat vanilla yogurt
Handful of chipped ice
In a blender, pure the fruit and ginger, scraping down the sides as necessary. Add
the buttermilk, yogurt and ice and pure until smooth and frothy. Serves 2
Mango Mania Smoothie

2 cups nonfat vanilla yogurt
1 cup mango nectar
2 mangos, peeled and chopped
1/4 tsp. cardamom
Add all ingredients to blender and process until smooth. Add 1 cup of ice cubes
and blend till crushed and smooth. Serves 2
Mango Nectarine Smoothie

Serves 1-2
1 nectarine, cut
1 banana
1/2 cup mango pieces
1/2 cup milk
glasses and serve.
Mango Passion
2 cups of fresh-squeezed orange juice
2 cups of mango flesh (about 3-4 mangoes)
Blend for creamy heaven.
Mango Raspberry
1 cups orange juice
1 cup frozen raspberries
1 cup frozen mango chunks
frostiness.
44
Mango Smoothie 2
1 ripe mango, peeled, pitted, chopped (approx.1-1/4 cups)
-cup milk, skimchilled
-cup nonfat vanilla yogurt
-teaspoon vanilla extract
3 ice cubes
pinch of salt
fresh mint sprigs
Combine all ingredients except mint in blender. Blend until smooth and
creamy. Garnish with mint.
Mango Smoothie/Freeze
2 or 3 mangos, peeled and cut into chunks
1/4 cup frozen orange juice concentrate
1 cup milk
8 ice cubes, crushed in the blender
In blender, add the mangos, orange juice concentrate, and milk to the crushed ice.
Blend on high until all the ingredients are smooth. At this point you can pour into
glasses and serve as a smoothie or pour into a shallow plastic container, cover,
and put in the freezer until it is frozen to a soft ice cream consistency. Stir a
couple of times during the freezing process.
For a change, you can use a -cup of canned coconut milk instead of regular
milk.
Mango Strawberry Smoothie
1 ripe medium mango, peeled and cut into chunks
1 cup strawberries, cut up
1/2 cup low-fat vanilla yogurt
6 ice cubes
Place all ingredients in a blender. Blend until smooth. Makes 2 servings.
Mango-Peach Smoothie
1 cup peeled mango chunks
1 large peach (about 8 oz.), peeled, pitted, and cut into chunks
1 cup peach nectar
2 tablespoons lime juice
Makes two small drinks
45
Mega-Smoothie
1
2
8
2
2
1
1
mango peeled, seeded and chopped

bananas peeled and chopped
large strawberries
medium carrots chopped
cups ice cubes
tablespoon honey
cup yogurt -optional
In a blender combine half of each ingredient, including: mango, bananas,

strawberries, carrots, ice cubes, honey and yogurt and blend until smooth.
Pour into a glass and serve immediately.
Repeat process for remaining ingredients. Yield: 2 servings
Melon Madness Smoothie

1 cups seeded and chopped watermelon
1 cups seeded and chopped honeydew melon
Juice of 2 limes
1 cup vanilla nonfat yogurt
1 cup ice cubes
Place all ingredients in a blender and blend until smooth. Pour into glasses.
Makes 4 servings
Melon Mint Smoothie

2 cups diced cantaloupe
1 cup diced honeydew melon
1 cup diced seedless watermelon
1/2 cup passion fruit or mango juice
1 tablespoon lime juice
2 teaspoons honey
10 fresh mint leaves
3 ice cubes
Serves 2
Mexican Style Mango Papaya Smoothie
1 C mango, diced
1/2 C papaya
1 C milk
2 T honey
46
Mixed Berry Smoothie

Ingredients
1/2-cup plain, low-fat yogurt
1/6 cup washed, stemmed raspberries
1/6 cup washed, stemmed blackberries
1/6 cup washed, stemmed blueberries
honey to taste
Directions
Place all the ingredients in a blender. Blend on high speed until smooth.
Serving Size
1
Nutrition Facts
Serving Size about 1 cup
Amount Per Serving:
139 Calories
0 g Total Fat
0 g Saturated Fat
6 g Protein
3 mg Cholesterol
3 g Dietary Fiber
70 mg Sodium
Morning Orange Smoothie

2 oranges, peeled & sectioned
1 frozen banana, chunked
c. orange juice
2 T. yogurt
1 tsp. Vanilla
Blend in blender until smooth. Yields 2 drinks.
Morning Sunrise
1 Banana, peeled and sliced
1/2 cup of strawberries
1/2 cup of orange juice
A handful of ice cubes
Place all ingredients in blender and blend until smooth. Serves 1.
47
Nectarine Berry Smoothie

1 nectarine, pitted
3/4 cup strawberries, hulled
3/4 cup blueberries, rinsed and drained
1/3 cup nonfat dry milk powder
1 cup crushed ice
In a blender combine nectarine, strawberries, blueberries, milk powder and
crushed ice. Blend until smooth. pour into glasses and serve. Serves 2
Nectarine Blueberry Smoothie

Serves 1
1 nectarine, cut
1/2 cup blueberries
milk
glasses and serve.
Non Fat-Low Calorie Strawberry Banana Smoothie

Recipe for a refreshing day-If you cant get a Maui Wowi, here is the next best
thing.
1 Cup Fresh Strawberries
1 Banana
1 cup Non-fat yogurt
1 packet sugar or sugar substitute
2 cups ice
Blend until creamy
Oatmeal Strawberry
1 cup milk
2 tablespoons Grape Nuts
3/4 cup regular oats
1/2 cup frozen strawberries
1 large banana
2 teaspoons vanilla
1/2 cup vanilla frozen yogurt
4 ice cubes
Pour everything into a blender and blend on high. Makes 20 ounces. Serve
immediately.
48
Orange Banana
1 cup orange juice
1/2 cup plain or vanilla yogurt
Sprinkle of nutmeg (for top, optional)
frostiness.
Orange Frothy Doom

Six Valencia oranges, two lemons, one banana
Orange Fruity Smoothie

1 medium banana, peeled and cut into 1-inch pieces
1 ripe peach, peeled, halved, pitted, and diced
1 cup raspberries
1 cups freshly squeezed orange juice
3 ice cubes
Serves 2
Orange Low Fat Milk Shake

2 cups skim milk
1 small package of sugar free orange Jell-O
1 cup vanilla ice cream
Place all ingredients into a blender. Cover and blend until smooth.
Orange Pineapple Coconut Smoothie
cup orange juice
1 tbsp coconut milk
1/2 banana
1/4 tsp grated fresh ginger root
1/2 cup crushed ice or 2 small ice cubes
Add all ingredients to blender and process until smooth. Serves 1
49
Orange Razz
1 cup orange juice
frostiness.
Orange Smoothie
6 oz Orange juice concentrate frozen
1 c Milk
1 c Water
c Sugar
tsp Vanilla
10 Ice cubes
Place all ingredients in a blender. Cover and blend until smooth. Serve
immediately. Calories per cup serving: About 115
Orange-Avo
3-4 oranges
3-4 dates
1/2 avocado
1 banana
Papaya Creamsicle Smoothie

2 papayas
1/2 cup nonfat vanilla frozen yogurt
Peel, seed, and coarsely chop papayas. Add all ingredients to blender and process
until smooth.
Serves 2
50
Papaya Smoothie
1 papaya, halved and seeded
1 pint orange sherbet
2 cups milk
Scoop papaya pulp into blender. Add sherbet and milk. Mix in blender until
smooth and frothy. Makes about 5 cups
Peach
2 cups orange juice
2 cups frozen peach slices
1 cup (packed) pineapple sherbet
6 oz. peach yogurt
Pour everything into a blender and blend on high. Very light and refreshing,
perfect for August. Makes 40 ounces. Serve immediately.
Peach Berry Smoothie
1 cup nonfat peach yogurt
3/4 cup peach nectar
1/2 cup raspberries
1 cup ripe medium peaches, diced
Combine the yogurt and nectar in a blender. Add the raspberries and peaches.
Blend until smooth.
Serves 2
Peach Cinnamon Smoothie

2 ripe peaches
2 cups nonfat plain yogurt
3 tablespoons firmly packed brown sugar
1 cup ice cubes
In a 2- to 3-quart pan over high heat, bring about 1 quart water to a boil. Immerse
peaches in boiling water for 15 seconds; drain. When peaches are cool enough to
touch, in 1 to 2 minutes, peel, pit, and cut into chunks. In a blender, combine
peaches, yogurt, brown sugar, and cinnamon; whirl on high speed until smooth,
about 1 minute. Add ice and whirl until smooth, about 2 minutes longer. Pour into
tall glasses (at least 16-oz. size). Serves 2
51
Peach Mango Madness

Makes 12 ounces
6 ounces vanilla yogurt
2 tablespoons Luzianne Smoothies Peach Mango Mix
1 banana
1 cups ice
Peach Melba Smoothie
1 cup peeled, sliced peaches
1 cup chilled peach juice
1/2 vanilla yogurt
3 ice cubes
Pour all items in a blender and blend until smooth. Pour into 2 glasses and garnish
with fruit.
(serves 2)
Peach Raspberry Smoothie
cup frozen raspberries
1 cup frozen peaches
1 cup milk
1 frozen banana (optional), peel banana before freezing
Serves 3-4
Peach-Berry Smoothie
Ingredients
2 cups 1%, 2% or full-fat milk
1/2 cup frozen yogurt, frozen soy dessert or ice cream
1/2 tsp. vanilla extract
Dash nutmeg
1/4 cup peeled, sliced peaches
1/4 cup fresh berries
1/8 tsp. fresh lemon juice
Preparation
In a blender, combine all ingredients and blend until smooth. Pour into chilled
glasses. Freeze leftovers in individual serving dishes and enjoy later as a frozen
dessert. Makes 4 servings of about 3/4-cup each.
Per 3/4-Cup Serving: 113 Cal.; 5g Prot.; 5g Fat; 13g Carb.; 19mg Chol.; 72mg
Sod.; 1g Fiber.
52
Peaches & Cranberry

I strain off juice from large can of peaches...throw juice away...add 1 cup cranberry juice and cup of
yogurt...cup of crushed ice...Yum ..Makes enough for three or four.
Peaches & Cream Smoothie

1 C apple cider
2 C peach slices
1 frozen vanilla yogurt
1/8 tsp. of cinnamon
Peachy Mint Smoothie

2 medium bananas (peel before freezing)
1 medium cucumber
2 T fresh mint, chopped
1 C peach slices, frozen
1 C peach sorbet
1 cup peach nectar
Peachy Yogurt Cooler
1 c Chilled peach nectar
c Milk
1 Container (6 ounces) peach yogurt
Ground nutmeg
Place nectar, milk and yogurt in blender. Cover and blend on high speed about 30
seconds or until smooth. Sprinkle with nutmeg. 2 servings
(about 1-1/4 cups each); 180 calories per serving.
Peanut Butter Banana
1 cup milk
1/4 cup peanut butter
frostiness.
53
Peanut Butter Chocolate Twist Shake

1 ounce chocolate chips
1 ounce peanut butter
4 ounces coconut juice or milk
6 ounces vanilla ice cream
2 curls shaved chocolate
1/2 ounce crushed roasted peanuts
Whip all ingredients together in blender until
smooth. Garnish with shaved chocolate and
crushed roasted peanuts.
Peanut Butter Smoothie

1 banana, frozen, cut in chunks
2 Tbsp. reduced fat creamy peanut butter
1 cup skim milk
1/2 cup frozen vanilla yogurt or fat free ice cream
Mix in blender till smooth. Serves 2
Pear Smoothie
Serves 1
2/3 cup canned pears, drained
2/3 cup milk
glasses and serve.
Peppermint Milkshakes
4 cups vanilla ice cream
1 cup milk
4 large peppermint patties (chocolate mint candies)
Peppermint sticks
Combine all ingredients in a blender and blend until smooth.
Garnish with peppermint sticks (or more patties).
Persimmon Smoothie
5 persimmons, without skin and seeds
2 C orange juice
1 C strawberries, frozen
54
Pina Banana
1/3 cup coconut milk
frostiness.
Pina Colada Slush

Ingredients
2 cups cubed fresh pineapple
1-1/2 cups pineapple juice, chilled
1/4 cup cream of coconut (such as Coco Lopez)
1 cup ice cubes
1 cup vanilla fat-free frozen yogurt
Directions
Prep Time: 1 hour, 15 minutes
Place pineapple into freezer; freeze until firm (about 1 hour). Remove from
freezer;
let stand 10 minutes. Combine juice and cream in a blender. With blender on, add
pineapple and ice cubes, 1 at a time; process until smooth. Add yogurt; process
until
smooth. Serve immediately.
Serving Size
4 servings (serving size: 1 cup)
Nutrition Facts
(per Serving):
175 calories
31.3 g carbohydrates
0 mg cholesterol
5.6 g fat
28 mg sodium
2.6 g protein
79 mg calcium
0.9 mg iron
1.4 g fiber
55

Makes 16 ounces
cup coconut yogurt
2 tablespoons Luzianne Smoothies Strawberry Banana Mix
1 cup crushed pineapple
1/2 banana
1 cup ice
This delicious smoothie makes a quick breakfast or a nutritious snack. Use frozen
fruit for an even thicker drink. As with all smoothies, you can whirl in a few ice
cubes to make your drink frostier and thicker as well.
1 cup frozen pineapple pieces
1 frozen banana (peel banana before freezing)
3/4 cups milk
1/2 cup frozen vanilla or strawberry yogurt
3 T coconut
Serves 2
1/2 cup crushed Pineapple
1/2 tsp. coconut extract
1 cup milk
1 carton (8oz) plain yogurt
Blend ingredients until frothy and serve icy cold.
Makes about 3 cups.
1 cups pineapple juice
1/3 cup coconut milk
1/2 cup frozen pineapple chunks
1 Tbsp shredded unsweetened coconut (optional)
frostiness.
56
Pineapple Berry
1-1/2 cups pineapple juice
1 cup orange juice
1 cup fresh frozen strawberries
1 cup fresh frozen blueberries
1 cup (packed) pineapple sherbet
1 tsp. lemon juice (optional)
Pour juices into blender. Add frozen strawberries & blueberries, banana and
sherbet. Add 1 tsp. of lemon juice if desired. Blend. Makes 48 ounces. Serve
immediately.
Pineapple Cantaloupe Smoothie

1 cups diced pineapple
1 cups diced cantaloupe
1/2 cup freshly squeezed orange juice
1/2 cup carrot juice
Pinch nutmeg
3 ice cubes
Combine all ingredients in blender and whip until smooth. Serves 2
Pineapple Delight Smoothie

2 cups nonfat milk
2 bananas, frozen and chunked
6 slices canned pineapple
1 tablespoon honey
In a blender combine milk, frozen bananas, pineapple and honey. Blend until
smooth.
Makes 4 cups, or 2 large servings.
Pineapple Kiwi Banana Smoothie

2 cups pineapple juice
3 kiwis, peeled
2 bananas
2 cups ice
Optional garnish: one kiwi, cut into slices or wedges
In a blender, combine the juice and ice, and process until the ice is crushed. Add
kiwis and bananas, and process until smooth. Pour into a glass, and garnish with
either a slice or wedge of kiwi on the rim. Serves two to three
57
Pineapple Orange Smoothie (alcoholic)

1 (8 ounce) can canned pineapple chunks, un-drained
1 (6 ounce) can frozen orange juice concentrate
1 cup white rum
2 tablespoons sugar
1 tablespoon lime juice
1 tray ice
4 maraschino cherries, garnish
In a blender, combine pineapple, orange juice concentrate with juice, rum, sugar,
lime juice and ice cubes. Blend until smooth. Pour into glasses, garnish with
cherries, and serve. Serves 4
Pineapple Papaya
1 cup orange juice
1 cups frozen papaya chunks
1 cup pineapple chunks
1 - 2 Tbsp unsweetened shredded coconut (optional)
frostiness.
Pineapple Sherbet Smoothie

1 scoop (5 oz.) of pineapple sherbet
1 1/2 scoop (6 oz.) low fat or nonfat yogurt
7-8 oz. peach or apple juice
1/4 cup frozen bananas
Combine all ingredients in blender; mix until smooth.
Serve in glasses.
58
Pineapple Smoothie
20 oz Unsweetened pineapple chunks
1 c Buttermilk
2 ts Vanilla extract
2 ts Liquid sweetener
Mint Leaves-Optional
Drain pineapple, reserving cup juice. Freeze
pineapple chunks. Place juice, buttermilk, vanilla,
sweetener and frozen pineapple into a blender
container. Blend until smooth. Pour into glasses and
garnish with mint if desired.
DIABETIC EXCHANGES: One serving /2 skim milk,
fruit; also, 74 calories, 52 mg sodium, 2mg
cholesterol, 16gm carbohydrate, 2 gm protein and 1gm
Pineapple-Lime Smoothie
2 cups crushed pineapple
1 pint milk
1 pint vanilla ice cream or lime sherbet 1 tbs. lemon or lime juice
Blend all ingredients until smooth. Makes 1 quarts.
Pink Pineapple Blizzard
2 cups unsweetened pineapple juice
1 cup strawberry nectar, chilled
1/4 cup dry milk powder
1 cup crushed ice
Combine all ingredients except nutmeg or mace in blender or food processor
and whirl at top speed until well mixed. Pour into pitcher. Serve cold.
Power Berry Smoothie
1 cup cranberry juice
1 cup fresh or frozen strawberries
1 8 ounce container of vanilla yogurt
2/3 cup uncooked oats
1 cup ice cubes
sugar to taste
Place all ingredients except ice in blender. Cover and blend on high for
2 minutes or until smooth. Gradually add ice cubes; blend on high until
smooth. Serve immediately. Serves 2
59
Prune Banana Smoothie

Serves 1
6 dried prunes
1 banana
milk
glasses and serve.
Pumpkin Smoothie
1 cups (15-ounce can) LIBBYS 100% Pure Pumpkin, chilled
1 cups (12 fluid-ounce can) NESTL CARNATION Evaporated Milk,
chilled
1 cups orange juice
cup (1 small) sliced banana
1/3 cup packed light brown sugar
Ice cubes (optional)
Ground cinnamon (optional)
PLACE pumpkin, evaporated milk, orange juice, banana and sugar in blender;
cover.
Blend until smooth.
Pour over ice.
Sprinkle with cinnamon, if desired.
Purple Banana Shake

1 pint blueberries
1 banana
1 cup frozen yogurt
1 cup ice cubes
1 Tablespoon sugar
Combine all in a blender or food processor and
process until smooth. Add milk if needed to
thin.
Purple Chow Shake
1/3 cup frozen grape juice concentrate, thawed
1 banana, peeled and sliced
1 cup milk
1/2 cup ice cubes
In a blender container, combine all ingredients. Cover and blend just until frothy.
60
Purple Death
Two grapefruit, one lemon, one pint blueberries
Rainforest Fusion
1 cup frozen pineapple pieces
1/2 banana
2 Tbsp. coconut milk
1/2 tsp. limejuice
1/2 cup nonfat frozen vanilla yogurt
1/2 cup ice
Combine ingredients in blender; mix until smooth and frothy. Serves 1
Raspberry and Strawberry Smoothie

1 handful raspberries
2 handfuls strawberries
consistency.
Raspberry Cappuccino Smoothie

cup chocolate milk, low-fat
1/3 cup fresh-brewed espresso
2 tablespoon chocolate syrup
1 cup nonfat coffee flavor frozen yogurt
1 cup raspberries
1/2 cup skim milk
1/4 teaspoon cocoa powder
Combine the chocolate milk, espresso, and chocolate syrup in a blender. Add the
frozen yogurt and raspberries. Blend until smooth. Pour into glasses. Rinse out the
blender container. Pour the milk into the blender and blend on high speed until
frothy, about 15 seconds. Divide between the smoothies and sprinkle them with
chocolate powder. Serves 2
61
Raspberry Lemonade Smoothie

If used as a cocktail, consider adding a splash of vodka.
Serves two to three
2 cups lemonade
pint fresh raspberries
2 cups ice
Optional garnish: three slices or wedges of lemon
Combine ice and lemonade in a blender until the ice is crushed. Add raspberries,
and process until smooth. Pour into a glass, and garnish with lemon slices or
wedges.
Raspberry Peach Breakfast Smoothie

10 oz Frozen Raspberries *
1 c Canned Peach Nectar
1/2 c Buttermilk
1 tb Honey
Frozen raspberries should be thawed and in light syrup.
Place all ingredients in a blender bowl and process until smooth. Pour into glasses
and serve.
Raspberry Peach Breakfast Smoothie

10 oz frozen raspberries (in light syrup, thawed)
1 cup peach nectar
1/2 cup buttermilk
1 Tbsp. Honey
Place all ingredients in a blender and process until smooth. Serves 2
Raspberry Smoothie
1 pkg. Weight Watchers Vanilla Smoothie
1 cup cold skim milk
5 ice cubes
Crush ice cubes in blender. Add smoothie mix and milk and blend. Add
raspberries and frappe. If needed, add a packet or two of sugar substitute.
Serves 1
62
Raspberry Smoothie
1 cup milk
cup natural yogurt
1 cup raspberries
sugar or honey to taste.
Blend all ingredients on high until smooth. Pour into glasses.
Raspberry-Peach Super Smoothie
Ingredients
1/2 cup fresh or frozen unsweetened raspberries
1 fresh or frozen peach, sliced
1 fresh or frozen banana, sliced
8 oz. tofu
2 cups orange juice
Preparation
In a blender or food processor, pure all ingredients together until consistency is
Per Serving: 283 Cal.; 10g Prot.; 5g Fat; 47g Carb.; 0 Chol.; 11mg Sod.; 4gFiber.
Red, Red, Red Smoothie
1 C low-fat strawberry yogurt or frozen yogurt
1/2 C cranberry juice cocktail
1-1/2 C strawberries, hulled, frozen
1 C raspberries, frozen
Ruthies Frozen Fruit Smoothie
For the fruit:
choose a mix from below
Frozen strawberries, Frozen banana slices; thick
Frozen raspberries, Frozen blueberries
Frozen peach slices
Sugar to taste
For the flavoring
(choose one):
Vanilla extract-1/2 teaspoon per batch
Chocolate syrup- 2 tablespoons per batch
For the liquid
(choose one):
Milk
Orange juice
Flavored yogurt
peach/vanilla/ lemon etc
In a blender combine the fruit with the sugar, the
chosen flavoring and enough of the chosen liquid to barely
cover the fruit. Blend until smooth. Taste to adjust
seasoning. Garnish with a strawberry and a sprig of mint. Yield: 1 servings
63
Saint Smoothie
3 nectarines, peeled and de-stoned
2 bananas, sliced
1 cup nonfat vanilla yogurt
crushed ice
2 Tbsp grenadine
Place the nectarines and bananas into a blender along with the yogurt and whisk it
all together until it has a good consistency. Next, fill the glasses a quarter with
crushed ice, and pour over the grenadine. Top the glass up the rest of the way with
the smoothie mixture, and enjoy. Serves 2
Sense and Sensibility

One banana, one grapefruit, one lemon, one pint strawberries
Sherbet Smoothies
2 pints lemon sherbet, softened
1 1/2 c. cold milk
2 c. frozen peaches or raspberries
In blender or food processor, combine all
ingredients. Blend until smooth. Serve
immediately in chilled glasses.
Should've Added a Banana

Two lemons, one grapefruit, one pint blueberries
Smoothie Classico
1 cup orange juice
1 cup strawberriesquartered and frozen
2 bananas
Pour o.j. in blender. Add strawberries and bananas. Blend until smooth.
64
Smoothies
1 frozen banana (peel a very ripe banana and put in freezer)
1 cup (approx.) your favorite fruit - I like strawberries!
cup to 1 cup apple juice or nonfat soymilk (or whatever, you get the
idea, amount depends on how thick or thin you like)
Blenderize.
Sour Neon Doom

Four grapefruit, two limes, half pint raspberries or blackberries
Southwest Smoothie
Yield: 3 servings
c Banana; Sliced
c Mango, Papaya, Or Guava;-choose one; chopped
2 c Milk
1 tb Honey
Place all ingredients in food processor cover
and process on high speed until smooth. Strain if using mango.
Strawberry & Peaches Smoothie

1 cup strawberries or more
2/3 cup peach yogurt
3 tablespoons of sugar
1 cup ice
Blend all ingredients together until smooth!
(Serves 3-4)
Strawberry Banana
1 cup orange juice
1/2 cup vanilla yogurt
1 banana
frostiness.
65

1 1/2 cups strawberries, frozen
1 banana
1/2 cup non-fat vanilla yogurt
1 cup orange juice
Put all ingredients into a blender and puree.
Strawberry Fling
1 cup plain yogurt
3/4 cup milk
1 package (10-oz.) frozen sweetened strawberries.
Blend together in blender until smooth, then chill.
Makes 2-10oz servings
Strawberry fruit frost

1 c. Strawberries, stemmed
2 Small or 1 large Bananas, thoroughly ripe
1 c Frozen or canned peach Slices
1 c Apple juice
1 tb Honey
1 c Ice cubes
In blender container, combine all ingredients except
ice cubes. Blend until smooth. Add Ice cubes. Blend
until smooth. Yield: 2 Servings
Strawberry Kiwi
1 cup low fat vanilla yogurt
1 cup low fat strawberry yogurt
3 whole kiwi, peeled
1 tsp. limeade concentrate OR sweetened kiwi-lime Cool-Aid mix
1 cup crushed ice
immediately.
66
Strawberry Mango
1 cup frozen pineapple juice
1 cup frozen mango chunks
1 banana
frostiness.
Strawberry Orange Smoothie

2 cups tangerine or orange juice
1 pint fresh strawberries, stems removed (reserve three berries with stems for
garnish, sliced down the middle without cutting in half)
1 cup ice
Combine orange juice and ice in a blender until the ice is crushed. Add the
strawberries, and process until smooth. Pour into a glass and garnish with a single
whole berry on the glass rim. Serves two to three
Strawberry Peach
2 cups peach juice or nectar
1 cup frozen peach slices
1 cup peach yogurt
1 cup (packed) raspberry sherbet
Pour the juice into blender. Add strawberries, peach slices, banana, yogurt and
sherbet. Blend on high speed until smooth. Makes 48 ounces. Serve immediately.
Strawberry Pear and Peach Smoothie

1 peach, stoned and sliced
1 pear, peeled, cored and chopped
200g (7oz) strawberries, frozen and slightly thawed
good squeeze of lime
Put everything into a food blender and whiz until smooth. Serves 2.
67
Strawberry Raspberry
1 cups orange juice
1 banana
frostiness.
Strawberry Smoothie
1/2 tsp. vanilla
2 pkgs Equal
Add all ingredients in blender, blend well. Makes a thick shake.
1 cup milk
2/3 cup strawberry yogurt
Place all ingredients in a blender. Cover and blend until smooth! Serves 4
5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry frozen yogurt
4 oz. Crystal Light or other sugar-free lemonade
1 packet Equal sweetener or 2 teaspoons of sugar -- (1 gram)
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving: Fat: 0 g Calories: about 70
10oz Frozen sliced strawberries - thawed
4 c Milk
1pt Strawberry ice cream
1tsp Lemon rindgrated
Combine all, one half at a time in blender on high, 1 min. (Or use a
mixer). Serve in tall glasses.
68
Strawberry/Blueberry Smoothie
This delicious smoothie makes a quick breakfast or a nutritious snack. Use frozen
fruit for an even thicker drink. As with all smoothies, you can whirl in a few ice
cubes to make your drink frostier and thicker as well.
cup frozen blueberries
1 frozen banana (peel banana before freezing)
1 cups milk
1/2 cup frozen vanilla or strawberry yogurt
Serves 3-4
Strawberry-Banana Smoothie
10 oz. box of frozen strawberries in syrup
1 large banana, optional
1 cup milk
1 cup cold water
1 t. vanilla extract
12 to 14 ice cubes
Blend 1st five ingredients in a blender. Add ice cubes 1 or 2 at a
Summer Smoothie
Serves 1-2
Try this shake in the summer when peaches are in season.
1 peach, cut
1 kiwi, peeled and cut
1/2 banana
1/2 cup milk
glasses and serve.
Sunshine on a Stick
One banana, two lemons, two oranges
69
Sunshine Smoothie
1 cup orange sherbet (or substitute frozen yogurt)
1 cup fresh strawberries, trimmed
1 1/3 cups pineapple chunks, fresh or canned in juice and drained
1 cups sparkling mineral water
Blend first 3 ingredients in a food processor until smooth; add mineral water until
blended.
Serves 4
Sweet Neon Doom

Three grapefruit, two bananas, half pint raspberries or blackberries
Tangerine Dream Smoothie

1 C tangerine juice
2 bananas (peel before freezing)
1 C mango, diced, frozen
Tangerine Dreams
1 cup of tangerine juice
2 ripe bananas
1 ripe papaya, seeded, skin removed, and diced
Tangy Summer Blend Smoothie

1 Nectarine
6 oz. light (reduced sugar) fat-free peach frozen yogurt
c. Dole Pine-Orange-Guava juice
c. Crystal Light or other sugar-free lemonade
1 packet Equal sweetener or 2 teaspoons of sugar -- (1 gram)
Put all ingredients into blender. Blend until smoothie consistency is reached!
Nutritional Information: Serves 2, per serving: Fat: 0 g , Calories: about 110
70
The Ultimate Smoothie

1 cup of fresh-squeezed orange juice
Flesh of 2 mangos
8 oz. (small package) of fresh or frozen blueberries
1 frozen or fresh banana
2T flax seeds
1t honey or maple syrup (optional)
Triple Fruit Smoothie
1 banana
4 slices fresh or frozen peaches
4 fresh or frozen strawberries
10 ounces apple juice or cider
1/8 teaspoon cinnamon
Place all ingredients in blender. Blend until SMOOTH! Pour into chilled glass
and garnish with fruit and a dash of cinnamon. Serves 2
Tropical Five Fruit Blast Smoothie

1 large banana, peeled and cut into 1-inch pieces
2 kiwi fruit, peeled and quartered
1/2 cup peeled and diced mango
1/2 cup peeled and diced papaya
1 cup freshly squeezed orange juice
3 ice cubes
Combine all ingredients in blender and whip until smooth. Serves 2
Tropical Fruit Smoothie

1 small mango, peeled and cubed
1 cup ice
Combine all ingredients in a blender and process until smooth. Makes 20 ounces
71
Tropical Paradise
Ingredients
1 1/2 cups pineapple-orange juice
1 cup sliced banana (about 1 medium)
1 cup ice cubes
3/4 cup diced pineapple
1/2 cup vanilla fat-free frozen yogurt
1 tablespoon flaked sweetened coconut
Directions
Estimated Total Time: 10 minutes
Combine all ingredients in a blender, and process until smooth. Serve
immediately.
Serving Size
4 cups (serving size: 1 cup).
Nutrition Facts
(per Serving):
125 calories
29.6 g carbohydrates
0 mg cholesterol
0.9 g fat
21 mg sodium
1.7 g protein
45 mg calcium
0.4 mg iron
1.6 g fiber
Tropical Passion Smoothie
1 papaya
1 peach
2 passion fruit
150ml (5fl oz) freshly squeezed orange juice
Method Peel the papaya and remove the seeds, put the flesh into a blender. Wash
the peach, halve, remove the stone and chop the flesh, then add. Halve the passion
fruit and scoop the seeds straight into the blender with the orange juice. Blend.
Serve poured over ice with the remaining passion fruit on top. Serves 2
Tropical Rum Smoothie
1/4 cup rum
1 small mango, peeled and cubed
1 cups ice
Combine all ingredients in a blender and process until smooth. Makes 20 ounces
72
Tropical Smoothie 1
2 cups pineapple juice -unsweetened
1 cup strawberries -sliced
1 banana -sliced or mango -diced or papaya -diced
If using mangos or papaya, make sure they are ripe.
1. Peel and dice the fruit.
2. Have the pineapple juice well chilled.
3. Combine all ingredients in a blender. Puree until thick and very smooth
. Serve in a glass garnished with a whole strawberry and perhaps a mint sprig.
Tropical Smoothie 2
1 c Strawberries, stemmed
c Fresh frozen or canned Pineapple chunks
8 oz Container low fat Pina Colada yogurt
c Orange juice
1 c Ice cubes
In blender combine all ingredients, except ice cubes.
blend until smooth. Gradually add ice cubes. Blend
until smooth. Yield: 2 Servings
Tropical Strawberry
1 cup guava nectar
1 cup pineapple chunks
3/4 cup frozen peaches
frostiness.
73
Tropical Yogurt Smoothie

Ingredients
1 papaya, peeled, seeded and cubed
1 kiwifruit, unpeeled and sliced into rounds (optional)
1 fresh or frozen banana, sliced
8 oz. nonfat plain yogurt
2 cups orange juice
Preparation
In a bender of food processor, pure together all ingredients until consistency is
Variation: In either smoothie, substitute other fruits for different flavors--mangos
and figs are particularly good. Mangos lend a cream texture and sweet flavor; figs
also add a unique sweetness.
Helpful Hint: Using frozen fruit gives a pleasing chill to the smoothies. Buy fruit
in season, then freeze in freezer bags to use later. When bananas become overripe,
peel and freeze in freezer bags.
Per Serving: 381 Cal.; 9g Prot.; 2g Fat; 83g Carb.; 3mg Chol.; 95mg Sod.; 5g
Fiber.
Tutti Frutti Smoothie

1 cup chopped strawberries
1 cup fresh blueberries
1/2 cup sliced banana
1 cups pineapple
1/2 cup firm tofu
2 cups ice cubes
In a blender, combine strawberries, blueberries, banana, and pineapple until
smooth. Add tofu and ice cubes and liquefy. Serve immediately.
Two Berry Smoothie

Serves 1-2
1 banana
1/3 cup dried cranberries
1/2 cup fresh halved strawberries
1/2 cup milk
glasses and serve.
74
Very Berry Smoothie

Berries are wonderful, so full of flavor and fiber, yet really low in calories!
1 C frozen yogurt (vanilla or strawberry)
1/2 C milk
1/2 C strawberries
1/2 C raspberries
1/2 C blueberries
Wake & Shake

3/4 cup nonfat yogurt
1/2 of a medium papaya (peeled, seeds removed)
1 teaspoon lime juice
1/2 banana
3-4 ice cubes
Place all ingredients in a blender. Blend until smooth! Serves 1
Watermelon
1 cup apple juice
1 cup strawberry nectar
3 cups frozen seedless watermelon chunks
1.5 cups pineapple sherbet
immediately.
Wild Berry Freeze

1 cup orange juice
2 pineapple slices
6 fresh strawberries
15 frozen raspberries
10 frozen blackberries
15 frozen blueberries
3 oz. favorite berry yogurt (optional)
ice cubes
Place all ingredients in a blender; blend until SMOOTH. Pour into chilled glass
and serve.
75
Yellow Frothy Doom

Two grapefruit, four lemons, two bananas
Yogurt Smoothie
1 Banana
1 cup Dannon Vanilla Yogurt (fat free
cup frozen peaches
1 whole frozen strawberry container
Place all ingredients in blender; add ice to fill blender and blend.
Yummy Smoothies
1 banana
2 to 3 large handfuls of chosen fruit
Place the banana and your chosen fruit into a blender and whiz for 30 seconds.
Add the ice cream. Place the lid back on tightly and pulse the blender a couple of
times on and off to break up the larger pieces of ice, before whizzing up to a semi
slushy milkshake consistency.
76

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Smoothie Recipes

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Apple a la Mode Smoothies

Apple Banana Soy Smoothies

Blueberry Pineapple Smoothies

Fuzzy Banana Navel

Nectarine Berry Smoothies

Prune Banana Smoothie

Apple a la Mode Smoothie

Apple Coconut Smoothie

Apple Pie Shake

Banana and Honey Smoothie

Banana Berry Smoothie

Banana Blueberry Smoothie

Banana Breakfast Smoothie

Banana Coffee Smoothies

Banana Creamsicle Smoothie

Banana Orange Smoothie

Banana Orange Smoothies

Banana Peach Shake

Banana Peanut Butter Smoothie

Banana Pineapple Colada

Banana Split Shake

Banana Split Smoothie

Banana Strawberry Orange Smoothie

Banana Strawberry Smoothie

Baskin Robbins Smoothie

Berry Banana Smoothie

Berry Brainstorm Smoothie

Big Bold Banana

Blackberry and Pineapple Smoothie:

Blueberry Banana Smoothie

Blueberry Buttermilk Smoothie

Blueberry Pineapple Smoothie

Build Your Own Smoothie

Cantaloupe Banana Smoothie

Cantaloupe Banana Smoothie

Cantaloupe Berry Smoothie

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Cinnamon Banana Shake

Coconut Banana Smoothie

Coffee Lover's Smoothie

Coffee or Mocha Smoothie

Colossal Berry Smoothie

Colossal Cranberry Smoothie

Cranberry Orange Smoothie

Dairy-Free Banana Strawberry Smoothie

Easy Tropical Fruit Smoothie

Extra-Strength Pain Reliever

Fast Track Breakfast

Fat-Free Cantaloupe Smoothie

Fresh Strawberry Smoothies

Frosty Fruit Smoothie

Frosty Fruit Smoothie

Frozen Banana Smoothie

Fruit Salad Smoothie

Fruity Soy Shakes

Fruity Tooty Smoothie

Fuzzy Banana Navel

Gala Apple Smoothie

Ginger Tropical Smoothie

Grape Explosion Smoothie

Hair on Your Chest

Hawaii 5-0 Smoothie