Beverages



Strawberry-Banan a Smoothie

Prep:10 min.
Cook: 15 min.

This recipe serves:  1    
Preparation time: 5 minutes
Ingredients

1/4 cup orange juice

1/2 cup plain, low-fat yogurt

1/2 small, peeled ripe banana

1/4 cup stemmed, sliced strawberries

honey to taste


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 159

Total Fat 1 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 37 g

Dietary Fiber 2 g

Sodium 69 mg

Percent Calories from Fat 3%

Percent Calories from Protein 14%

Percent Calories from Carbohydrate 83%

Cooking Instructions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Use frozen strawberries, and partially thaw before blending.



Blueberry Smoothie

Prep:5 min.
Cook:0 min.

This recipe serves: 1    
Preparation time: 5 minutes
Ingredients

1/4 cup orange juice

1/2 cup plain, low-fat yogurt

1/2 cup washed, stemmed blueberries

honey to taste


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 135

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 31 g

Dietary Fiber 1 g

Sodium 73 mg

Percent Calories from Fat 2%

Percent Calories from Protein 16%

Percent Calories from Carbohydrate 82%

Cooking Instructions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Use frozen blueberries, and partially thaw before blending.



Bananalicious Smoothie

Prep:5 min.
Cook:0 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

1 cup orange juice

2 cups plain low-fat yogurt

4 small bananas

honey to taste


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 212

Total Fat 5 g

Saturated Fat 3 g

Protein 6 g

Total Carbohydrate 40 g

Dietary Fiber 3 g

Sodium 59 mg

Percent Calories from Fat 19%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 71%

Cooking Instructions

1. Have  peel the banana and measure the orange juice and yogurt.

2. Place all the ingredients in a blender. Blending should be a . Blend on high speed until smooth.



Strawberry Frappe

Prep:10 min.
Cook: 0 min.

This recipe serves:  2    
Preparation time: 10 minutes
Ingredients

1 cup low-fat strawberry ice cream

1 cup sliced strawberries, fresh or frozen

2 cups skim milk

1 teaspoon vanilla extract


Nutrition Facts

Serving Size 12 ounces

Amount Per Serving

Calories 253

Total Fat 1 g

Saturated Fat 0 g

Protein 12 g

Total Carbohydrate 48 g

Dietary Fiber 2 g

Sodium 192 mg

Percent Calories from Fat 3%

Percent Calories from Protein 19%

Percent Calories from Carbohydrate 77%

Cooking Instructions

1. Place all the ingredients in a blender and blend on high speed to combine.

2. Serve in tall glasses.



Strawberry-Orange Smoothie

Prep:5 min.
Cook: 0 min.

This recipe serves:  1    
Preparation time: 5 minutes
Ingredients

1/4 cup orange juice

1/2 cup plain, low-fat yogurt

1/2 cup stemmed, sliced Strawberries

honey to taste


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 116

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 25 g

Dietary Fiber 2 g

Sodium 69 mg

Percent Calories from Fat 3%

Percent Calories from Protein 18%

Percent Calories from Carbohydrate 79%

Cooking Instructions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Use frozen strawberries, and partially thaw before blending.



Mixed Berry Smoothie

Prep:5 min.
Cook: 0 min.

This recipe serves:  1   
Preparation time: 5 minutes
Ingredients

1/4 cup orange juice

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


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 139

Total Fat 0 g

Saturated Fat 0 g

Protein 6 g

Total Carbohydrate 31 g

Dietary Fiber 3 g

Sodium 70 mg

Percent Calories from Fat 3%

Percent Calories from Protein 16%

Percent Calories from Carbohydrate 81%

Cooking Instructions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Use frozen raspberries, blackberries and blueberries, and partially thaw them before blending.



Mexican Fresh Fruit Smoothie

Prep:20 min.
Cook: 0 min.

This recipe serves:  8    
Preparation time: 20 minutes
Ingredients

4 cups silken or soft tofu, drained

1 cup watermelon, diced and seeded

1/2 cup cantaloupe, cubed

1/2 cup pineapple, diced

1 mango, peeled, pitted and sliced

1/2 cup strawberries, halved

1 cup orange juice

1 cup ice


Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 92

Total Fat 1 g

Saturated Fat 0 g

Protein 8 g

Total Carbohydrate 13 g

Dietary Fiber 1 g

Sodium 108 mg

Percent Calories from Fat 11%

Percent Calories from Protein 34%

Percent Calories from Carbohydrate 54%

Cooking Instructions

1. Place all of the ingredients in a blender and blend until smooth.



Cinnamon Hot Chocolate

Prep:5 min.
Cook: 5 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

2 ounces semisweet chocolate, about 1/3 cup of chocolate chips

4 cups milk

1/4 cup cocoa powder

1/4 cup sugar

4 cinnamon sticks (1 per mug)


Nutrition Facts

Serving Size 1 mug

Amount Per Serving

Calories 217

Total Fat 5 g

Saturated Fat 3 g

Protein 10 g

Total Carbohydrate 37 g

Dietary Fiber 3 g

Sodium 129 mg

Percent Calories from Fat 20%

Percent Calories from Protein 17%

Percent Calories from Carbohydrate 63%

Cooking Instructions

1. Combine the chocolate, milk and cocoa powder in a saucepan and heat over medium-high heat. Whisk until the mixture comes to a boil and the chocolate is disolved.

2. Ladle the hot chocolate into mugs and stir with cinnamon sticks to add a touch of cinnamon flavor.

Top each mug with mini Marshmallows




Fresh Fruit Liquados

Prep:10 min.
Cook: 0 min.

This recipe serves:  4    
Preparation time: 10 minutes
Ingredients

2 1/2 cups chopped ripe fruit (such as 1 banana plus 10 strawberries;1 small canteloupe;1/4 pineapple; 2 peaches; or 2 kiwis plus 1 banana

1 1/2 cups cold milk

2 cups chopped ice

3 tablespoons honey


Nutrition Facts

Serving Size 1 tall glass

Amount Per Serving

Calories 141

Total Fat 2 g

Saturated Fat 1 g

Protein 4 g

Total Carbohydrate 29 g

Dietary Fiber 2 g

Sodium 55 mg

Percent Calories from Fat 11%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 78%

Cooking Instructions

1. Combine the fruit with the milk, ice and honey in a blender or food processor and puree until smooth. Pour into tall glasses and serve immediately.



Minty Lime Cooler

Prep:10 min.
Cook: 0 min.

This recipe serves:  2   
Preparation time: 10 minutes
Ingredients

1/2 cup freshly squeezed lime juice

1/3 cup sugar

1/2 cup packed mint leaves

1 12-ounce bottle sparkling water

lime slices, for garnish

mint sprigs, for garnish


Nutrition Facts

Serving Size 1 glass

Amount Per Serving

Calories 148

Total Fat 0 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 39 g

Dietary Fiber 2 g

Sodium 20 mg

Percent Calories from Fat 1%

Percent Calories from Protein 3%

Percent Calories from Carbohydrate 96%

Cooking Instructions

1. Combine the lime juice, sugar and mint in a blender. Puree until smooth.

2. Fill 2 tall glasses half-full with ice cubes. Pour half of the lime juice concentrate in each. Top with sparkling water, garnish with lime and mint and serve.



 
































































































































































































































































































 




















































































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