Portable, great-tasting and healthy smoothies are a great alternative for breakfast, an afternoon snack or even dessert! They are full of protein, vitamins and minerals that are important for a healthy lifestyle. Although it can be time-consuming to cut up your own fruit, it is a much better alternative than smoothie packets and gives you a chance to create your own! Here are 3 of some of my favorite DIY smoothies!
Green Tea, Blueberry, and Banana
Antioxidant-rich green tea makes this smoothie a nutritional powerhouse (Pictured above, SERVINGS: 1)
3 Tbsp water
1 green tea bag
2 tsp honey
1 ½ cup frozen blueberries
½ med banana
¾ cup calcium fortified light vanilla soy milk
- MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
- COMBINE berries, banana, and milk in a blender with ice crushing ability
- ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
NUITRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein
Summer Splash Smoothie
(SERVINGS: 1)
½ cup (120ml) water
1 cup (170 g) honeydew chunks
½ cup (85 g) cantaloupe chunks
1 medium peach, halved, pitted
1 cup (150 g) fresh pineapple chunks, core included
1 cup (240 ml) ice cubes
- PLACE all ingredients into the blender in the order listed.
- BLEND ingredients on ice crush or highest setting until desired consistency. Pour smoothie into glass and serve.
NUTRITION (per serving) 73 cals (3% from fat, 6% from protein, 90% from carb); 1 g protein; 0 g tot fat; 0 g sat fat; 18 g carb; 2 g fiber; 16 g sugar, 17 mg calcium; 0 mg iron; 17 mg sodium; 1197 IU Vit A; 43 mg Vit C; 0 mg cholesterol
Berry Delicious Smoothie
SERVINGS: 2
1 cup (150 g) fresh pineapple chunks, core included
1 ripe banana, peeled
1 cup (150 g) frozen unsweetened strawberries
1/3 cup (50 g) fresh blueberries
1/3 cup (30 g) cranberries, fresh or frozen
½ cup (120 ml) ice cubes
- PLACE all ingredients into the blender in the order listed.
- BLEND ingredients on ice crush or highest setting until desired consistency. Pour smoothie into glass and serve.
NUTRITION (per serving) 100 cals (3% from fat, 4% from protein, 93% from carb); 1 g protein; 0 g tot fat; 0 g sat fat; 26 g carb; 4 g fiber; 15 g sugar; 22 mg calcium; 1 mg iron; 3 mg sodium; 103 IU Vit A; 56 mg Vit C; 0 mg cholesterol
