Spotlight Recipes: Simple Smoothies
Smoothies are a healthy dieter’s best friend, but not all are created equal. Here are tips for creating a light and satisfying drink — all in five minutes or less.
The Base
Deciding the base of your smoothie is essential for keeping those calories down. Whole milk contains 150 calories per cup and 5 grams of saturated fat. Using fat-free (skim) milk cuts 65 calories and eliminates practically all the saturated fat.
With 130 calories per cup, soy milk is another option. Look for light soy milk, which comes in plain, chocolate and vanilla flavors and has only 70 calories per cup. Silken tofu also works well to give smoothies thickness and a great thickness. The tofu will pick up the flavors you mix it with — so make no faces until you’ve tried it (that’s my rule!).
For frothier smoothies, use a small amount of flavored sorbet. Ice is also a great option that will save you calories so you can add other goodies to your smoothie.
The Mixers
Fruit combinations really make a smoothie. Try a combo of various berries or tropical fruit blended together. Add a splash of fruit juice to add more flavor — for example, add 1/4 cup pomegranate juice to strawberries and peaches.
Fresh fruit always works, but beware of the frozen ones. Some packages have added sugars — check your list of ingredients. You can also freeze fresh fruit. Freeze a sliced banana overnight and it’ll be ready for a morning drink.
The Protein
If you’re recharging post-workout or want to try a smoothie for breakfast, you want some extra protein. Try adding a tablespoon of peanut butter or a scoop of whey or soy protein powder. Choose a protein powder without added herbs, chemicals or artificial sweeteners. Don’t overdo it with powders, though — it can create a grainy, chalky texture.
Be Creative
Experiment with different foods to create different flavors. Avocado adds texture and healthy fats — just add a sliver since it’s a high-calorie fruit. Add whole grains such as rolled oats or cooked quinoa. One of my all-time favorite smoothies I had overseas featured cooked quinoa mixed with various melon juices. Try flaxseeds for some omega-3 fats or ground instant coffee, a shot of espresso or a dash of cocoa powder for an extra kick.
- Smoothie recipes to try:
- Melon Smoothie
- Blueberry Blast Smoothie
- Orange-Banana Smoothie
- Sunrise Smoothie
- Tropical Fruit Smoothie
- Wake-Up Smoothie
TELL US: What are your favorite smoothie combos?
Please, can somebody give me a recipe for a smoothie that doesn’t have a banana in it? I’m allergic to bananas.
i’m going to try these they sound great
Try the Acai berry smoothie packet from NewFlower market. It has about 100 calories, but you can use just half. 1 cup of skim milk/soymilk and 1/2 cup low fat plain or vanilla yogurt. Add some ice, put it all in the blender and yummy! The acai berry gives you a great boost of natual energy. Or just use a cup of your own fav. fruits.
Here’s a no-banana smoothie. 1/2 cup of milk, 1/2 cup nonfat plain yogurt, 1 cup of frozen fruit, and 1 teaspoon honey, if not sweet enough. Blend well, add ice if not thick enough.
Just leave out the banana and add other fruit. Bananas are not required to make a good smoothie. I never add them because of the sugar and calorie content and my smoothies turn out great!
This sounds like a smart alternative to a milkshake. We dont have access to alot of fruits in season in mid-west so these are invariably not cost worthy.
Banana allergy… try this.
3 peaches
1 handful spinach leaves
1 cup water
Sounds strange, but you get your greens in too! You could subtitute pears, bluberries, or apples or combine some.
I live in the midwest too and the poster with the comment about the fruit being out of season in the winter was way off! Just use frozen strawberries, blueberries or peaches. Helps make the smoothie thicker so you need less ice!
1/2 cup nonfat milk
1/2 cup fat-free plain yogurt
1/2 frozen banana, peeled and chopped
2 tablespoons powdered protein supplement
2 tablespoons flax seed
1/2 cup frozen strawberries, blueberries, peaches
1 pkt of splenda or 1 tsp honey
I freeze the 1/2 banana, yogurt and other fruit then blend with milk, flax seed and splenda in the morning. yum!
Love smoothies, hate bananas. Will make all smoothies without using the bananas.
Hi Pat,
Look at the bottom of the smoothies article under “Recipes to Try) and 5 (of 6) recipes are banana-free (and Healthy Eats approved!). Click on the name and it will take you to the recipe. The Blueberry Blast is one of my favorites! Enjoy!
A great non-banana smoothie….
1/4 c. lime juice (fresh or “real-lime”)
1/2 c. skim milk
1/4 c. coconut sorbet
Blend together…Fabulous.
actually I’m looking for a banana strawberrie smoothie. My husband loves the ones they have at Jack in the box. I wish I could make them at home. They are very delicious and are refreshing and filling. So if any one knows a good recipe. Please forward.
I don’t like yogurt, what’s the best way to make a smoothie without it
Hi Cat,
Try the Wake Up Smoothie and use strawberries as your berry. Enjoy!
I’m diabetic, but I LOVE SMOOTHIES! It’s hard to make sugar-free smoothies. Got any ideas?
Hi Shugah Free,
Diabetics should be very careful if consuming smoothies- since fruits and milk contain sugar it’s very easy to go over your carb limit. Using soy milk or silken tofu may help, but portion size is of extreme importance. Bring the smoothie recipe to your registered dietitian and they can advise you on the appropriate portion size based on your individual needs and can adjust it appropriately.
here is a winner arnd my house (no bananas needed) and it is the easiest to remember – 4 ingredients – the 1 cup smoothie:
1 cup of ice
1 cup juice (any – i make a homade carrot and orange)
1 cup any fruit
1 cup any yogurt
and blend!
1 C ice
1 C yogurt (vanilla is good)
1 C frozen fruit (fresh works too)
1 T honey
1 C low fat (2% is my pick) milk
Blend in blender. Flax, protein or any other additive of your choice can be added, also. Great way to satisfy the morning grumbles and a sweet tooth and quiet the naggy "shoulda" voices.
Try "Keifir" in your receipes in the place of yogurt & milk. Taste great and boy do I have more energy!
This is sort of a no brainer, but if you don’t have to watch your weight or cholesterol, substitute whole milk, whole milk yogurt, etc. I cringe when I see the words fat free, skim, low-fat, etc.
If you don't like the yogurt, try this.
6 oz. milk or juice.
1 c ice (seriously, why is everyone dissing the ice? I'll add to your daily water intake, and it thickens the smoothie)
1 scoop of sorbet
1 c fruit, frozen
If you want, you can even skip the sorbet and put in a little more fruit… although I would use fresh fruit for this so it'll blend easier. Depending upon your blender, you may want to play with the fresh/frozen ratios anyway.
Some of the best smoothies I make are from frozen fruit
I love smoothies with chocolate soy milk, vanilla yogurt, and frozen blueberries really good
For anyone wanting less sugar and those who have diabetes, add blue agave sweetener found in health food stores. Its much sweeter than sugar, but it is digested more slowly so no blood sugar spikes. In CA, Trader Joe's and Henry's sells blue agave sweetener.