Creamsicle in a Glass. Spicy Banana Smoothie

Transcription

1 Creamsicle in a Glass This milk, yogurt and fruit smoothie is a vitamin C booster. A serving has 128 percent of your daily requirement, plus 43 percent of your daily requirement for bone- building calcium. 1 cup (250 ml) low- fat plain yogurt 2 oranges, peeled and cut into chunks, seeds removed 1 banana 1 cup (250 ml) skim milk handful of ice Photo by Ryan Szulc 234 calories, 13 g of protein, 3 g fat (2 g saturated fat), 44 g carbohydrates, 5 g fibre, 150 mg sodium Spicy Banana Smoothie Spice things up by using three aromatic, and antioxidant- packed spices: cloves, nutmeg and cinnamon. They give this creamy smoothie a dessert- like appeal. 2 medium bananas ½ tsp (2 ml) ground nutmeg ½ tsp (2 ml) ground cinnamon ½ tsp (2 ml) ground cloves 1½ cups (375 ml) unsweetened almond beverage Photo by Maya Visnyei 131 calories, 2 g of protein, 2 g fat (0 g saturated fat), 29 g carbohydrates, 4 g fibre, 61 mg sodium

2 Citrus Punch Who needs caffeine when you have this energy boosting smoothie containing iron from spinach and folate from citrus fruits? The almond beverage is a source of protein too. Blend together: 1 orange and 1 lemon, peeled and chopped, seeds removed 4 spinach leaves 2 carrots, peeled and grated 1½ (375 ml) almond beverage 1 peach, peeled and chopped 143 calories, 4 g of protein, 2 g fat (0 g saturated fat), 30 g carbohydrates, 6 g fibre, 171 mg sodium Pear Perfection Power up your morning with this pear & banana- smoothie. One serving has almost a quarter of your daily vitamin C requirements. Plus, it has a good amount of fibre, which promotes digestion and regularity. 2 ripe pears, pitted and coarsely chopped 1 tsp (5 ml) peeled and coarsely chopped ginger root 1 banana 1 cup (250 ml) skim milk handful of ice sprinkle cinnamon on top 199 calories, 6 g of protein, 1 g fat (0 g saturated fat), 47 g carbohydrates, 7 g fibre, 66 mg sodium

3 Tropical Dream Make this smoothie with passion fruit, papaya, and/or mango. ½ cup (125 ml) passion fruit (with peel), papaya or mango chunks ½ cup (125 ml) frozen strawberries 2 cups (500 ml) skim milk ¼ cup (60 ml) orange juice Photo by Angus Fergusson 240 calories, 12 g of protein, 3 g fat (2 g saturated fat), 44 g carbohydrates, 7 g fibre, 161 mg sodium Berry Avocado Blueberries are good brain food, and avocados are packed with the kind of fats that help lower blood cholesterol and improve cardiovascular health. This smoothie will help you satisfied throughout much of the morning. Servings: 4 Bottom Layer 1 ripe avocado, peeled and pit removed 1 cup (250 ml) low- fat plain yogurt juice from half a lime 3 Tbsp (45 ml) honey Divide equally among four glasses. Set aside while making top layer. Top Layer 1⅓ cup (325 ml) blueberries, frozen ¼ cup (60 ml) almond butter or smooth peanut butter 1 cup (250 ml) low- fat plain yogurt ⅓ cup (75 ml) 1% milk Pour into glasses, overtop avocado blend. Enjoy! 308 calories, 11 g of protein, 19 g fat (3 g saturated fat), 28 g carbohydrates, 5 g fibre, 174 mg sodium

4 Coco- Nutty Orange The delicious combination of citrus fruit and coconut- flavoured almond beverage gives you health- boosting nutrients, including antioxidants. 1 cup (250 ml) almond coconut beverage ½ cup (125 ml) orange juice juice from one lemon juice from one lime handful of ice 1 Tbsp (15 ml) honey Photo by John Cullen 121 calories, 2 g of protein, 3 g fat (2 g saturated fat), 33 g carbohydrates, 1 g fibre, 25 mg sodium C- Blast Get a vitamin C boost with this tart and tasty drink. Pink grapefruit, pineapple and strawberries are high in vitamin C a disease- fighting antioxidant. Vitamin C also helps with the absorption of iron. 1 pink grapefruit, peeled, seeded and cut into chunks ½ cup (125 ml) crushed pineapple, canned or fresh ½ cup (125 ml) fresh* or frozen strawberries. If using fresh, add ¼ cup (60 ml) ice for extra froth. ½ cup (125 ml) non- fat Greek yogurt Photo by Ryan Szulc 159 calories, 7 g of protein, 0 g fat, 35 g carbohydrates, 3 g fibre, 26 mg sodium

5 Kiwi n Kale Get energized with some protein- packed green power! Combining veggies and fruit in a milk smoothie is a sweet way to do it. Kale is rich in nutrients, including vitamins A, C and K; calcium; and iron. Photo by Maya Visnyei 1½ cups (375 ml) skim milk 2 cups (500 ml) kale stems and leaves 1 kiwi fruit, peeled 1 Tbsp (15 ml) smooth peanut butter 1 tsp (5 ml) honey or maple syrup 174 calories, 11 g of protein, 5 g fat (1 g saturated fat), 24 g carbohydrates, 3 g fibre, 128 mg sodium Super Hero Popeye was right: spinach will keep you strong. Researchers have found that inorganic nitrate- abundant in spinach- may help muscles use less oxygen, which improves muscle performance. Try this naturally sweet smoothie for breakfast or before you workout. Photo by Ryan Szulc 2 cup (500 ml) frozen spinach broken into pieces (using frozen makes it frothier than fresh spinach does) 2 bananas 1 cup (250 ml) apple juice 207 calories, 7 g of protein, 1 g fat (0 g saturated fat), 48 g carbohydrates, 8 g fibre, 122 mg sodium

6 Apple- Cucumber Refresher In this refreshing drink, the goodness of apples is paired with cucumbers and basil. Combine the following in a blender: 1 cup (250 ml) apple juice ¼ cup (60 ml) unsweetened applesauce 1 english cucumber, peeled and chopped juice from half a lemon 2 basil leaves, torn 1 handful ice cubes 86 calories, 1 g of protein, 1 g fat (0 g saturated fat), 21 g carbohydrates, 1 g fibre,