Orange Dreamsicle Smoothie
Using yogurt made with live cultures not only provides calcium, zinc and protein but additionally offers probiotics. These healthy bacteria help the body fight infection by boosting the number of white cells that comprise the immune system. Low fat varieties help maintain a healthy waistline. Oranges contain high levels of vitamin C and help the immune system prevent illness. The vitamin also serves as an antioxidant that captures free radicals, which contribute to aging, cardiovascular diseases and some cancers. Cantaloupe, mangoes, pineapples and strawberries are also great sources of vitamin C.
Ingredients:
- 1 peeled orange
- ¼ cup of low fat or fat free yogurt
- 2 tablespoons of frozen orange juice (concentrate)
- ¼ teaspoon of vanilla extract
- 4 ice cubes
Place all of the ingredients into a blender and process until smooth (1 serving.)
Spinach Smoothie
Though many people and particularly youngsters are not fond of this healthy green vegetable, using spinach as a smoothie ingredient masks the flavor while providing a number of immune boosting agents. Spinach contains iron along with vitamins A, C, E, K and folate. The leaves also provide a number of minerals that include calcium and increases dietary fiber intake. Researchers believe that spinach helps protect the body against various cancers and improves cardiovascular health. The leafy greens also offer anti-inflammatory properties.
Ingredients:
- 1 banana-cut into one-inch chunks
- 1 cup of grapes
- 6 ounces of low fat or fat free yogurt
- ½ of an apple, peeled, cored and chopped
- 1 ½ cups of spinach leaves-torn into pieces
Put all of the ingredients into a blender and process until smooth (2 servings.)
Fruit and Flax seed Smoothie
Flax seed offers omega-3 fatty acids that boost the production of white blood cells and improves cardiovascular health. The seeds also provide a touch of nut like flavor.
Ingredients:
- ¾ cup of low fat milk (may substitute almond or soymilk)
- ¼ cup of vanilla yogurt
- 1 ripe, frozen banana
- ½ cup of blueberries, strawberries or other favorite berry (fresh or frozen)
- 1 teaspoon of honey
- 1 tablespoon of flax seeds
Combine ingredients in a blender and process until smooth (1 serving.)
Healthy Chocolate Smoothie
This recipe satisfies chocolate cravings along with providing plenty of fiber, protein and antioxidants.
Ingredients:
- 2 cups of low fat milk (may substitute almond, soymilk or low fat yogurt for a thicker texture)
- ¼ cup of high fiber cereal
- 1 banana-fresh or frozen
- 3 tablespoons of chocolate flavored protein powder
- 1 teaspoon of creamy peanut butter (optional)
- 4 ice cubes (unless using yogurt and frozen banana)
Combine all of the ingredients in a blender and process (1 serving.)
Super Healthy Smoothie
This recipe provides high levels of fiber, protein and vitamins.
Ingredients:
- 1 banana-fresh or frozen
- ½ cup of blueberries
- ½ cup of strawberries
- ½ cup of blueberry or pomegranate juice
- 2 cups of chopped spinach or kale
- 1-2 tablespoons of psyllium fiber powder
- 2 tablespoons of wheat germ
- 1/3 cup of flax seed oil
- ½ cup of protein powder
- 1 cup of low fat or fat free yogurt
- 1 cup of low fat milk (may substitute almond or soymilk)
- 1 teaspoon or tablespoon of honey to taste
Process all of the ingredients in a blender until smooth (2 servings.)