It’s time for a smoothie

Many types of smoothies are found in Mediterranean and Middle Eastern cuisine, and are typically made with yogurt and honey, as well as a range of fresh fruits.

by Joanne Henning Tedesco — 

A smoothie is a blended, chilled beverage with a milkshake-like consistency that is made from fresh fruit, juice or vegetables, crushed ice, and usually with honey, milk or yogurt and is whipped in a blender until smooth.

Many types of smoothies are found in Mediterranean and Middle Eastern cuisine, and are typically made with yogurt and honey, as well as a range of fresh fruits. Smoothies appeal to a wide range of age groups because of their sweetness, fresh fruit flavor and nutritional value. If you use the right ingredients, most smoothies will be high in dietary fiber, vitamins and antioxidants.

Here are some smoothie recipes for you to enjoy.

Fuzzy-Navel Smoothie

Ingredients:

• 1-1/2 cups frozen sliced peaches
• 1/2 cup frozen orange juice concentrate
• 1/3 cup sliced ripe banana
• 1/2 cup low-fat milk
• 1 teaspoon sugar
• Dash of salt (optional)

Instructions:

Combine all ingredients in a blender; let stand for 15 minutes. Process until smooth. Serve immediately. Yields two 1-cup servings.

Berry Green-Tea Smoothie

Ingredients:

• 1/2 cup frozen cranberries
• 1/4 cup frozen blueberries
• 1/2 cup frozen blackberries
• 5 frozen whole strawberries
• 1 ripe banana
• 1/2 cup brewed green tea, cooled to room temperature
• 1/4 cup plain soy milk
• 2 tablespoons honey or packed light brown sugar

Instructions:

In a blender, whirl all ingredients until smooth. Yields 2 cups. Green tea and cranberries give this high-energy smoothie its powerful antioxidants. For a tropical spin, substitute 1 cup frozen pineapple chunks for the blackberries and strawberries.

Blackberry Smoothie

Ingredients:

• 2 cups fresh or frozen blackberries
• 1 cup plain fat-free yogurt
• 1 cup apple juice
• 1/4 cup honey
• 1 large ripe banana

Instructions:

Combine all ingredients in a blender; process until smooth. Strain blackberry mixture through a sieve; discard seeds. Yields three 1-1/2 cup servings.

Sunshine Smoothie

Ingredients:

• 1/2 cup chopped peeled mango
• 1-1/2 cups chopped, peeled apricots (about 4 small)
• 2/3 cup chopped, peeled nectarine (about 1 medium)
• 1 cup chopped cantaloupe
• 1/4 cup mango nectar (such as Jumex)
• 1/8 teaspoon grated lemon rind
• 1 (6-ounce) carton lemon low-fat yogurt
• 1 cup ice cubes

Instructions:

Place mango in a zip-top plastic bag; seal. Freeze one hour. Combine chopped apricots, nectarine, cantaloupe, mango nectar, lemon rind and yogurt in a blender; process until smooth. Add frozen mango and ice; process until smooth. Makes about 4 cups.

Green Smoothie

Ingredients:

• 2 bananas
• 3 oranges, peeled, quartered
• 1 head romaine lettuce
• 4 cups cold water

Instructions:

Place all ingredients in blender container in order listed. Run until smooth. Serve immediately. Makes about 4 servings.

Banana Blast

Ingredients:

• 2 bananas
• 1 cup milk
• 1/4 cup water
• 2 tablespoons brown sugar
• 8 ice cubes

Instructions:

In a blender combine bananas and milk. Pulse until bananas are chopped. Pour in water and brown sugar. Blend until smooth. Toss in the ice cubes and blend until smooth. Pour into 4 glasses and serve immediately.

All-Around Smoothie

Ingredients:

• 1/2 cup nonfat milk
• 1/2 cup fat-free plain yogurt
• 1/2 frozen banana, peeled and chopped
• 2 tablespoons powdered protein supplement
• 1-1/2 tablespoons flax seed
• 1 teaspoon honey
• 1/2 cup frozen strawberries

Instructions:

Blend all ingredients until smooth. Makes 1 serving.

Resource: myrecipes.com, allrecipes.com and Joanne’s recipe box.

Reprinted from AzNetNews, Volume 28, Number  3, Jun/July 2009.