10
Place all in gredients in blend er jar in order li sted. Sele ct Liquef y and
blend for 3 0–35 se conds, un til smooth , creamy a nd comple tely
emulsified.
Serve garn ished wit h fresh r aspberrie s and min t leaves.
Nutritional informa tion per ser ving (1 cup):
Calories 129 (5% from fat) • carb. 22g • pro. 2g • fat 1g
• sat. fat 0g • chol. 2mg • sod. 29mg • calc. 82mg • fib er 3g
Juice Bar Orange Smoothie
This calciu m-rich s moothie ma kes a refr eshing af ternoon s nack.
Makes 4 ser vings
4 strips orange z est, bitter w hite pith rem oved
2 tablespoons su gar
1 cup orange segm ents,
cut into 1-inch pi eces
1 cup fat-free milk
1 cup orange/tangerine juice blend
½ cup powdered fat-fr ee milk
1 teaspoon powdere d egg white
2 teaspoons vanill a extract
15 ice cubes
Place orang e zest and half the sugar in blender jar. Select Purée an d
blend for 10 –15 seconds. Add rema ining ingr edients t o blender jar in
order liste d; cover b lender ja r. Select L iquefy, cov er and bl end until
smooth and slushy, abou t 20–30 seconds. Serve im mediately.
Nutritional informa tion per ser ving:
Calories 130 (2% fro m fat) • carb. 2 6g • pro. 6g • fa t 0g
• sat. fat 0g • chol. 3mg • sod. 89mg • calc. 219mg • fibe r 1g
Basic Fruit and Yogur t Smoothie
A delicious drink for breakfa st on the run. The fruits may be
varied to su it your ow n taste. A dd more ca lcium by u sing
calcium-en riched or ange juic e.
Makes about 48 ounce s
2 cups pineapple chunks
1 medium banana, cut into 1-inch p ieces
1 cup orange juic e
1 cup fat-free vanil la yogurt
2 cups frozen stra wberries (do not thaw)
Place all in gredients in blend er jar in order li sted. Sele ct Liquef y and
blend until smooth an d creamy, a bout 20 se conds. S erve imm ediately
or refriger ate.
Nutritional informa tion per ser ving (based on 6 servings) :
Calories 105 (4% from fat) • carb. 25g • pro. 3g • fat 0g
• sat. fat 0g • chol. 1mg • sod. 23mg • ca lc. 76mg • fiber 2g
To-Fruitti Smoothies
Tofu is a grea t source of protein and a nic e alternat ive to usi ng dairy
products in smoothie s. Change the fruit s to suit your own ta ste.
Makes 48 ou nces
2 cups mango chun ks
(1-inch pieces), about 12 ounces
1 medium banana, cut in 1-inch pi eces
1 cup orange, app le or other fr uit juice
1 cup soy milk/be verage
1 tablespoon vani lla extract
1 cup silken tofu, c ut into 1-inch p ieces
2 cups frozen stra wberries (do not thaw)
Place all in gredients in blend er jar in order li sted. Sele ct Liquef y and
blend until smooth an d creamy, a bout 20 se conds. S erve imm ediately
or refriger ate.
Nutritional informa tion per ser ving (based on 6 servings) :
Calories 135 (18% from fat ) • carb. 25g • p ro. 5g • fat 2g
• sat. fat 0g • chol. 0mg • sod. 10mg • c alc. 63mg • fib er 4g
Dulce de Leche S hake
Makes about 6 cups
3 cups vanilla bean or
French vanilla ic e cream
1½ cups milk (whole or reduced fa t)
1⁄3 cup dulce de leche (a very thick, Span ish/South A merican
“caramel sauce” which can be fo und in well-sto cked
grocery and sp ecialty food markets)
Garnish: S ugared pe cans, sli ced fres h peach o r strawber ry
For an adult desser t drink, a dd bourbo n, rum, b randy or liqueur s uch
as amaretto or Frange lico – ab out ½ oun ce per ¾ cup shake.