Light & Shadows II

Banana Smoothie

1 ripe banana ( a ripe banana has tiny brown spots on the peel)

1/2 c. nonfat yogurt

1 tbsp. sugar or honey (or to taste)

1 c. crushed ice

1 tsp. fresh lime juice lime wedge or banana slice, for garnish

1. Combine the first 5 ingredients in a blender and blend until smooth.

2. Pour the smoothie into a large glass and garnish with a lime wedge or banana slice. Serves 1.

Nutritional Information:

215 calories per serving; 8 g protein; 1 g fat; 48 g carbohydrate;

38 mg sodium; 2 mg cholesterol.

Strawberry Smoothie

3/4 bag frozen unsweetened whole strawberries

4 cups Dole pineapple juice

1 cup orange juice (fresh-squeezed or other high quality pulp orange juice)

1 1/2 cups lowfat vanilla yogurt, frozen

1. Place all ingredients into blender.

2. Blend well, stopping to stir when necessary, until creamy consistency is reached!

Nutritional Information:

Serves 4, per serving: Fat: 6 Calories: 270 per serving

Watermelon Smoothie

Ingredients:

2 cups seeded watermelon chunks

1 cup cracked ice

1/2 cup plain yogurt

1 Tbsp sugar

1/2 tsp ground ginger

1/8 tsp almond extract

Berry Banana Smoothie

�?1 small banana, peeled, cut up, and frozen

�?1/4 cup fresh or frozen assorted berries (such as

raspberries, blackberries, and/or strawberries)

�?1 cup orange juice

�?3 tablespoons vanilla low-fat yogurt

�?Fresh mint (optional)

�?Fresh berries (optional)

In a blender container combine the frozen banana pieces, desired fresh or frozen berries, orange juice, and yogurt. Cover and blend until smooth. To serve, pour into glasses. If desired, garnish with fresh mint and additional berries. Makes 2 (8-ounce) servings.

Mixed-Fruit Smoothies

�?2 bananas, chilled

�?2/3 cup strawberries or mango slices

�?1 12-ounce can grape juice or mango, apricot, strawberry, or

other fruit nectar, chilled

�?1 8-ounce carton fat-free yogurt

�?1 tablespoon honey (optional)

�?2 tablespoons ground pistachio nuts (optional)

In a blender combine bananas, strawberries or mango slices, grape juice or fruit nectar, yogurt, and, if desired, honey. Cover and blend until smooth. Pour into six tall, chilled glasses. If desired,

sprinkle with ground pistachio nuts. Makes 6 smoothies.

Island Fruit Smoothie

�?1 small banana, peeled and cut into chunks

�?2 tablespoons coconut milk

�?2 tablespoons lime juice

�?1/4 cup orange juice

�?1/4 cup pineapple juice

�?1/2 teaspoon ginger, grated

�?3 ice cubes

In a blender, blend all ingredients until smooth

Lemon Melon Smoothie

�?1 1/2 cups diced melon

�?1/2 cup lemon yogurt

�?1 cup green grapes, frozen

�?1 tbs fresh mint, minced

�?Fresh lemon juice

Combine ingredients in a blender and blend until smooth. Add a bit of lemon juice for added tartness.

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