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What’s a simple, heart-healthy smoothie recipe?

Cindy Gay
Nutrition & Dietetics

Blend equal parts of skim milk, lite vanilla yogurt and fruit. 1/2 cup of each makes a healthy smoothie for 150 calories. The fruit can be fresh, canned or frozen. It is fine to use the juice on canned fruit or to add juice to the fruit. As time permits, the fruit or yogurt can be frozen slightly and blended to make a nice icy smoothie.

Emilia Klapp
Nutrition & Dietetics

Add the following to a blender and enjoy:

• 1/2 cup of rice milk or 1% low-fat milk;
• 1/2 cup of plain nonfat yogurt;
• 3/4 cup of frozen organic berries;
• One half a banana.

Alexandra Jamieson
Nutrition & Dietetics

Summer Smoothie-sicles

Originally seen in Living Vegan For Dummies 

Everyone loves smoothies, and everyone loves popsicles – so why not combine them, make them healthier and more substantial than what the ice cream truck is offering? You can take this simple recipe and add all kinds of healthy secrets: non-dairy yogurt, liquid chlorophyll, dehydrated greens powders, etc.

Using a non-dairy yogurt eliminates the cholesterol and artery clogging fats. 

I also like using the new silicon popsicle molds – why have your food freezing in petroleum based plastic molds?

Ingredients:

2 cups fresh fruit juice (except citrus)

¼ cup fresh green juice (kale, cucumber, celery, etc)

1 tablespoon liquid chlorophyll

1 cup unsweetened non-dairy yogurt

1 Medjool date

Directions:

Blend all of the ingredients together until very smooth. Pour into popsicle molds. Freeze for at least 5 hours or until frozen solid. 

Mango Lassi (Smoothie) Recipe

1 cup frozen mango chunks
1 cup low fat plain yogurt (Greek is fine)
1 tablespoon sugar
2 tablespoons water
1/4 teaspoon vanilla
pinch of salt
1 teaspoon fresh lemon or lime juice (optional)
1/4 teaspoon ground cardamom or nutmeg (optional)

Combine all ingredients in a blender and process until smooth. Pour into glass with ice (optional ice) and enjoy!

For 1/2 recipe - 158 calories, 2.1 g fat, 29.4 g carbohydrates, 6.9 g protein, 1.6 g fiber, 166 mg sodium, 4 Points Plus

This delicious sipper is so easy to make that it almost feels like you're doing something wrong! It gets creaminess from avocado. 

Red Grapefruit-Cado Sunrise Smoothie

Makes: 2 servings
Prep Time: 10 min.
Cook Time: 10 min.

Ingredients
                                 
1/2 DOLE® avocado
1/2 cup DOLE orange juice
1 cup grapefruit juice
1 cup DOLE frozen strawberries
3/4 cup DOLE banana slices
1/4 cup ice
Optional: 1 tsp. maple syrup

Directions
  1. COMBINE avocado, orange juice, red grapefruit juice, strawberries, bananas, ice and maple syrup in blender.
  2. BLEND until smooth; pour between 2 glasses.
                       
Judy Caplan
Nutrition & Dietetics

Here is a good heart healthy smoothie recipe: 8 oz. of unsweetened almond milk, 1 small banana, 1/2 cup frozen blueberries, 1T. almond butter, 1T. cocoa powder, one handful raw spinach. Place in blender and blend well. Add a few ice cubes for froth.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.