Smoothie Recipes. Hydration Recipes. Melon Magic Smoothie (from the American Cancer Society) Ingredients -

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1 Smoothie Recipes Hydration Recipes Melon Magic Smoothie (from the American Cancer Society) Ingredients - 1 cup orange juice 1 cup cantaloupe cubes ½ cup crushed ice 1 ½ tablespoons frozen limeade concentrate Instructions - Calories: 225 Carbohydrates: 54 g Fiber: 2 g Fat: 1 g Saturated Fat: 1 g Cholesterol: 0 mg Protein: 3 g Sodium: 18 mg Calcium: 48 mg Potassium: 1,059 mg 2 ½ fruit 1 carbohydrate 1) Place all of the ingredients in a blender in the order listed and process until smooth 2) Pour into a 16-ounce glass and serve immediately Cranberry-Banana-Orange Smoothie (from Soft Food for Easier Eating ) Ingredients - ½ cup orange juice ½ cup fresh seedless orange or tangerine sections ½ cup frozen or fresh sliced bananas ½ cup crushed ice (omit if frozen fruit is used) 1 scoop protein powder (optional) Instructions - 1) Place all of the ingredients in a blender in the order listed and process until smooth 2) Pour into a 16-ounce glass and serve immediately Calories: 186 Carbohydrates: 46 g Fiber: 6 g Fat: 0.8 g Saturated Fat: 1 g Cholesterol: 0 mg Protein: 2.7 g Sodium: 3 mg Calcium: 54 mg Potassium: 725 mg 3 fruits

2 Hydration Recipes (Continued) Lemon-Lime Smoothie (from the American Cancer Society) 5 to 6 cubes 1 cup vanilla or plain low-fat or non-fat yogurt 2 tablespoons frozen lemonade concentrate, partially thawed, but still icy 2 tablespoons frozen limeade concentrate, partially thawed, but still icy Calories: 350 Carbohydrates: 73 g Sugars: 70 g Fiber: 0 g Fat: 3.5 g Protein: 10 g Sodium: 160 mg In a blender, crush 5 ice cubes. Add the yogurt, lemonade and limeade and blend until smooth. For a colder shake, add the remaining ice cube and blend until combined. Fruity Drink (from the American Cancer Society) 12 green or red grapes 6 large strawberries, hulled 3 slices of pineapple 1 apple ½ ripe banana, peeled ½ orange or tangerine, peeled ½ cup fresh or frozen raspberries ½ cup fresh or frozen blackberries Calories: 110 Carbohydrates: 28 g Sugars: 19 g Fiber: 1 g Fat: 1 g Protein: 2 g Sodium: 0 mg In a juicer, combine the grapes, strawberries, pineapple, apple, banana, orange, raspberries and blackberries, and process according to machine directions

3 Hydration Recipes (Continued) Homemade Sports Drink from Nancy Clark s Sports Nutrition Guidebook ¼ cup sugar ¼ cup teaspoon salt ¼ cup hot water ¼ cup orange juice (not concentrate) plus 2 tablespoons lemon juice 3 ½ cups cold water (Serving is 8 oz.) Calories: 50 Carbohydrates: 12 g Sodium: 110 mg 1) In the bottom of a pitcher, dissolve the sugar and salt in the hot water 2) Add the juice and remaining water 3) Chill 4) Quench that thirst! Blatner s homemade Gatorade (recipe courtesy of Julie Deardorff at The Chicago Tribune in her article Sports Drinks: How to make your own) 3 ½ cups water ½ cup orange juice 2 ½ tablespoons honey ¼ teaspoon salt (Serving is 8 oz.) Calories: 50 Carbohydrates: 14 g Sodium: 160 mg Combine all ingredients and serve

4 High Calorie Recipes Banana-Berry Smoothie (from Soft Foods for Easier Eating ) Ingredients - 1 cup non-fat or law-fat milk ½ cup frozen or fresh blueberries or strawberries ½ cup frozen or fresh sliced bananas (about ½ large) 2 tablespoons walnuts 1 ½ tablespoons honey or sugar 1 scoop protein powder (optional) ½ cup crushed ice (omit if frozen fruit is used) Calories: 386 Carbohydrates: 67 g Fiber: 4.7 g Fat: 10.1 g Saturated Fat: 1 g Cholesterol: 5 mg Protein: 13 g Sodium: 130 mg Calcium: 323 mg Potassium: 844 mg 1 ½ fruit 1 non-fat/low-fat milk 1 ½ carbohydrates 1) Place all of the ingredients in a blender in the order listed and process until smooth. 2) Pour into a 16-ounce glass and serve immediately Peanut Butter-Banana Smoothie (from Soft Foods for Easier Eating ) ½ cup frozen or fresh sliced bananas (about ½ large) ½ cup non-fat or low-fat milk ½ cup crushed ice 2 tablespoons smooth peanut butter 2 tablespoons honey 2 tablespoons toasted wheat germ (optional) 1) Place all of the ingredients in a blender in the order listed and process until smooth 2) Pour into a 12-ounce glass and serve immediately. Calories: 430 Carbohydrates: 64 g Fiber: 3.8 g Fat: 16.9 g Saturated Fat: 3.6 g Cholesterol: 2 mg Protein: 13 g Sodium: 215 mg Calcium: 170 mg Potassium: 736 mg 1 fruit ½ nonfat/low-fat milk 2 ½ carbohydrates

5 High Calorie Recipes (Continued) Mocha Smoothie (from Soft Foods for Easier Eating ) ¼ cup chilled strong black coffee or espresso ¼ cup evaporated non-fat or low-fat milk ¾ cup low-fat milk or light vanilla ice cream ¼ cup plus 2 tablespoons crushed ice 2 tablespoons chocolate syrup 1/8 teaspoon ground cinnamon Toppings 3 tablespoons whipped light cream ½ teaspoon ground dark chocolate Calories: 342 Carbohydrates: 61 g Fiber: 1.1 g Fat: 6.5 g Saturated Fat: 3.5 g Cholesterol: 17 mg Protein: 10 g Sodium: 169 mg Calcium: 283 mg Potassium: 628 mg 1 non-fat/low-fat milk 3 carbohydrates 1) Place all of the ingredient except for the toppings in a blender in the order listed and process until smooth 2) Pour into a 12-ounce glass, top with the whipped cream and a dusting of chocolate, and serve immediately. High Protein Recipes Banana Cream Pie Smoothie (from Soft Foods for Easier Eating ) ¼ cup plus 2 tablespoons evaporated non-fat or low-fat milk ½ cup low-fat vanilla yogurt ½ cup fresh or frozen sliced bananas (about ½ large) ¼ cup crushed ice 1 tablespoon sugar or honey 2 teaspoons finely ground graham cracker crumbs Calories: 313 Carbohydrates: 61 g Fiber: 1.9 g Fat: 2.5 g Saturated Fat: 1.3 g Cholesterol: 9 mg Protein: 14 g Sodium: 214 mg Calcium: 493 mg Potassium: 889 mg 1 ½ nonfat/low-fat milk 1 fruit 1) Place all of the ingredients except for the graham cracker crumbs in a blender in the order listed. Process until smooth

6 2) Pour into a 16-ounce glass and sprinkle the cracker crumbs over the top. (If you need a smoother texture, omit the graham cracker crumbs or blend them into the smoothie in Step 1.) Serve immediately. Peach Smoothie 1 cup whole milk 1 cup cottage cheese, small curd 4% milk fat 1 envelope Carnation Instant Breakfast (French Vanilla flavor) 2 tablespoons condensed, sweetened canned milk 1 can sliced peaches (drained) 1 jar baby food peaches 1 8-ounce container peach flavor fruited yogurt 6 tablespoons dry non-fat powdered milk Yields two servings Calories: 630 Protein: 30 g Pour all of the ingredients into a blender. Blend for seconds, pour into glass and serve. Freeze or chill remaining smoothie. Chocolate Banana Sipper ½ ripe banana 3 ½ ounce evaporated milk 2 tablespoons chocolate syrup ¾ teaspoon sugar ¾ cup whole milk Calories: 430 Protein: 15 g Combine all ingredients in order in an electric blender or food processor and blend until smooth.

7 Customizing Your Smoothies You don t need to look for the perfect smoothie recipe to find a smoothie you ll enjoy. The greatest part about making smoothies is that you can experiment with flavors until you find your perfect combination! To make your perfect smoothie you only need to know about the three basic elements. These elements are fruits/vegetables, thickeners, and liquids. The fruits and vegetables give your smoothie its base flavors while nourishing your body with vitamins, antioxidants, and fiber. The thickeners and liquids give your smoothie texture, allowing you to create a thick rich smoothie or an icy chiller smoothie. To create your smoothie, choose at least one ingredient from each category. Start by combining equal amounts from each category to the blender and adjust amounts as necessary to achieve your desired consistency and flavor. Fruits and Vegetables: Strawberries Bananas Blueberries Raspberries Peaches Apples Kiwi Mango Orange Blackberries Grapes Tomato Broccoli Carrots Cucumber Avocado Celery Red bell pepper Fennel Spinach ** Using frozen fruits and vegetables can be a cheaper and more long lasting alternative to fresh fruits and vegetables; if you choose to use the frozen versions only use about half of the ice you would normally include in your smoothie. Thickeners: Ice Plain yogurt Flavored yogurt Cottage cheese Ensure Carnation packets Liquids: Cow s milk Soy milk Apple juice Orange juice Fruit juices These are just some of the ingredients that you could use to create your smoothie, but your options are limitless. Try using fruits and vegetables that you have not had before or 100% fruit juice blends that can be found in grocery stores.

8 Citations for Smoothie and Soup Recipes Woodruff, Sandra, and Leah Gilbert-Henderson. Soft Foods for Easier Eating Cookbook: Easy-To- Follow Recipes for People Who Have Chewing and Swallowing Problems. Square One Publishers, Besser, Jean, Kristina Ratley, Sheri Knecht and Michele Szafranski. What To Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help You Cope. Georgia: Health Promotions Publishing, Katz, Rebecca. The Cancer Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. New York: Ten Speed Press, Simonds, Nina. A Spoonful of Ginger: Irresistible Health-Giving Recipes from Asian Kitchens. New York: Alfred A. Knopf, Inc., 1999.

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