Nutritional information per serving (based on 6 servings): | Nutritional information per serving: | |
Calories 105 (4% from fat) • carb. 25g • pro. 3g | • fat 0g • | Calories 301 (31% from fat) • carb. 44% • pro. 10g • fat 10g • |
sat. fat 0g • chol. 1mg • sod. 23mg • calc. 76mg | • fiber 2g | sat. fat • 7g • chol. 35mg • sod. 163mg • calc. 307mg • fiber 0g |
TO-FRUITTI SMOOTHIES
The
alternative to using dairy products in smoothies.
Change the fruits to suit your own taste.
Makes 48 ounces
2cups mango, cut into
1medium banana, cut into
1⁄2cup orange, apple or other fruit juice
1 cup soy milk/beverage
1 tablespoon vanilla extract
1cup silken tofu, cut into
2cups frozen strawberries (do not thaw)
Place all ingredients in blender jar in order listed. Set on Speed 18 and blend until smooth and creamy, about 20 seconds. Serve immediately or refrigerate.
Nutritional information per serving (based on 6 servings):
Calories 135 (18% from fat) • carb. 25g • pro. 5g • fat 2g • sat. fat 0g • chol. 0mg • sod. 10mg • calc. 63mg • fiber 4g
CHOCOLATE PEPPERMINT SHAKE
Serve with a candy cane stirrer for a festive garnish.
Makes 6 servings
1⁄2cup chocolate syrup
4cups chilled lowfat milk
2cups chocolate ice cream
1teaspoon peppermint extract
Place all ingredients in blender jar in order listed; cover blender jar. Set on Speed 16 and blend until thick, smooth, and creamy, about 30 to 40 seconds. Serve immediately in tall glasses with straws.
CRÈME CARAMEL SHAKE
This shake is an excellent source of calcium,
making a now and then indulgence “a good thing.”
Makes 4 servings
2 cups lowfat milk
2cups “light” vanilla ice cream or frozen yogurt
3tablespoons caramel syrup
2 teaspoons vanilla extract
Place all ingredients in blender jar in order listed; cover blender jar.
Set on Speed 16. Blend until smooth, creamy and thick, about 40 to 50 seconds. Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 223 (30% from fat) • carb. 29g • pro. 9g • fat 8g • sat. fat 5g • chol. 39mg • sod. 131mg • calc. 315mg • fiber 0g
MONKEY-DOODLE SHAKE
Chocolate frozen yogurt and bananas are combined to make this creamy shake.
Makes 4 servings
2 cups lowfat milk
2 bananas, cut into
2cups lowfat chocolate frozen yogurt
2tablespoons chocolate syrup
Place all ingredients in blender jar in order listed; cover blender jar. Set on Speed 16 and blend until smooth, creamy and thickened, about 40 to 50 seconds. Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 257 (18% from fat) • carb. 46g • pro. 8g • fat 5g • sat. fat 3g • chol. 19mg • sod. 95mg • calc. 216mg • fiber 2g
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