Smoothie Recipes, Cold Drinks, Smoothies - circle of health

July 2008 - Vol 3 Issue 7

Healthy Treats that Keep You Cool
Smoothie recipes and more

There are so many great things about a homemade smoothie. For starters, it is an easy way to meet your daily fruit requirements since the average smoothie recipe contains 2-3 servings. Next, smoothies are generally loaded with antioxidants, fiber, and a host of vitamins. Finally, if you are careful to avoid adding sweeteners, a smoothie can also be fairly low in calories and very refreshing. Be warned however, that smoothies made at fast food chains sometime contain nothing more than fruit-flavored syrups! So, get yourself a strong blender (the type that blends into its own portable cup is my favorite), and a variety of frozen fruits and juices, and you will be cooling down in no time. Be creative by blending your own fruity favorites, or simply follow the easy recipes below.

Michelle’s Orange-Mango Magic
My favorite smoothie is so simple that there are only 2 ingredients! But, those ingredients are superstars in terms of nutrition and flavor. Orange and mango go so well together that they also create a versatile base for other optional ingredients. I like to vary the recipe slightly depending on whether I am craving a snack or if I am looking for a quick mini-meal. Here are some of my favorite (single-serving) variations.

Variation 1 – Orange-Mango Smoothie Snack
Ingredients:
½ cup Frozen Mango Chunks
1 cup Orange Juice

Just pop the ingredients into the blender cup and pulse until the mango chunks are evenly pureed. If you would like your drink a little more tangy, just add a splash of lime juice.
Nutrition Info (approximate): 140 calories, 0 g fat, 1 g fiber

Variation 2 – Orange-Mango Creamsicle Meal
Ingredients:
½ cup Frozen Mango Chunks
1 cup Orange Juice
1 scoop of vanilla whey protein powder (like Designer Whey)

The whey powder gives this smoothie a rich creamy taste (like a creamsicle). The extra protein also gives this variation more calories making it suitable as a mini-meal. A great option when you just don’t feel like cooking!
Nutrition Info (approximate): 240 calories, 2 g fat, 1 g fiber, 18 g protein

Variation 3 – Orange-Mango Smoothie Gone Tipsy
Ingredients:
½ cup Frozen Mango Chunks
1 cup Orange Juice
A splash of Peach Schnapps

This is the adults-only version, but you only need a splash of liquor for a sweet burst of peach flavor.
Nutrition Info (approximate, based on 1Tbsp liquor): 176 calories, 0 g fat, 1 g fiber

Variation 4 – Orange-Mango Sorbet
Ingredients:
½ cup Frozen Mango Chunks
½ cup Orange Juice

By simply reducing the amount of juice, your smoothie will become a delicious, thick sorbet. It will take some extra blending, but the result is worth it.
Nutrition Info (approximate): 85 calories, 0 g fat, 1 g fiber

NUTRITON NOTE: Orange juice is an excellent source of Vitamin C. Mango is also loaded with C, plus Vitamin A and a bit of filling fiber.

I’m not the only one who loves smoothies. Adora Calcium's pal Lisa from Hungry-Girl.com is often whipping up smoothie recipes that are low in calories and full of flavor. Here is her latest:

The Hungry-Girl.com’s Just Fruit Me!

Ingredients:
1 cup frozen unsweetened strawberries
1/2 cup frozen unsweetened blueberries
1/2 tsp. Crystal Light Classic Orange Sunrise powdered drink mix (half an On The Go packet or 1/8th of a tub)
1 no-calorie sweetener packet (optional)

Place frozen fruit in the blender and allow it to thaw slightly (about a minute or two). Meanwhile, dissolve powdered drink mix and sweetener in 10 oz. of cold water. Stir well, and then pour drink mixture over the fruit in the blender. Blend at medium-high speed until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass and enjoy!

Nutrition Info (for 16 oz, entire recipe): 101 calories, .5 g fat, 5 g fiber, 1 g protein

Visit Hungry-Girl.com for more great recipes and product reviews.