Chocolate Peanut Butter Shake |
Strawberry Protein Dream |
Wake Up Smoothie Provided by EatingWell.com | |||
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Step 1 Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately. | |||
Serves 3 Prep Time 5 min. Total Time 5 min. | |||
NUTRITION INFO Per serving Calories: 157 Carbohydrates: 33g Fat: 2g Protein: 4g Dietary Fiber: 4g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Potassium: 430mg Sodium: 19mg Exchanges: 2 fruit, 1/2 low-fat milk Carbohydrate Servings: 2 | |||
Banana Berry Smoothie Provided by EatingWell.com | |||
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Step 1 Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with sugar, if desired. Serve immediately. Tip: An easy way to crush ice is to place cubes in a heavy-duty plastic bag and break them with a rolling pin. |
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Serves 3 Prep Time 5 min. Total Time 5 min. | |||
NUTRITION INFO Per serving Calories: 135 Carbohydrates: 27g Fat: 2g Protein: 4g Dietary Fiber: 3g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Potassium: 376mg Sodium: 19mg Exchanges: 1 1/2 fruit, 1/2 lean meat Carbohydrate Servings: 2 | |||
Mango Passion Fruit Smoothie Provided by EatingWell.com | |||
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Step 1 Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately. | |||
Serves 2 Prep Time 5 min. Total Time 5 min. | |||
NUTRITION INFO Per serving Calories: 257 Carbohydrates: 52g Fat: 2g Protein: 8g Dietary Fiber: 2g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 1mg Potassium: 774mg Sodium: 101mg Exchanges: 2 1/2 fruit, 1 fat-free milk Carbohydrate Servings: 3 1/2 | |||
Raspberry Avocado Smoothie Provided by EatingWell.com | |||
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Step 1 Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth. | |||
Serves 2 Prep Time 5 min. Total Time 5 min. | |||
NUTRITION INFO Per serving Calories: 249 Carbohydrates: 32g Fat: 14g Protein: 3g Dietary Fiber: 7g Saturated Fat: 2g Monounsaturated Fat: 9g Cholesterol: 0mg Potassium: 625mg Sodium: 14mg Exchanges: 1 1/2 fruit, 2 fat Carbohydrate Servings: 1 1/2 | |||
Strawberry Almond Smoothie Provided by EatingWell.com | |||
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Step 1 Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve. | |||
Serves 2 Prep Time 10 min. Total Time 10 min. | |||
NUTRITION INFO Per serving Calories: 172 Carbohydrates: 30g Fat: 4g Protein: 5g Dietary Fiber: 2g Saturated Fat: 0g Monounsaturated Fat: 1g Cholesterol: 0mg Potassium: 75mg Sodium: 106mg Exchanges: 1 fruit, 1 other carbohydrate Carbohydrate Servings: 2 | |||
Thermos Ready Smoothie Provided by EatingWell.com | |||
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Step 1 Combine berries, banana, apple juice and tofu in a blender; blend until smooth. | |||
Serves 1 Prep Time 5 min. Total Time 5 min. | |||
NUTRITION INFO Per serving Calories: 288 Carbohydrates: 62g Fat: 3g Protein: 6g Dietary Fiber: 7g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Potassium: 539mg Sodium: 33mg Exchanges: 4 fruit, 1/2 medium-fat meat Carbohydrate Servings: 3 1/2 | |||
Melon Ginger Smoothie Provided by EatingWell.com | |||
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Step 1 Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately. Ingredient Note: Bottled ginger juice is available in most health-food stores and gourmet markets--or make your own by squeezing chopped fresh ginger through a garlic press or piece of cheesecloth. |
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Serves 2 Prep Time 10 min. Total Time 10 min. | |||
NUTRITION INFO Per serving Calories: 136 Carbohydrates: 34g Fat: 0g Protein: 1g Dietary Fiber: 3g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Potassium: 408mg Sodium: 28mg Exchanges: 2 fruit Carbohydrate Servings: 2 |
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Apricot Smoothie Provided by EatingWell.com | |||
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Step 1 Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy. | |||
Serves 2 Prep Time 5 min. Total Time 10 min. | |||
NUTRITION INFO Per serving Calories: 202 Carbohydrates: 49g Fat: 0g Protein: 6g Dietary Fiber: 2g Saturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 3mg Potassium: 175mg Sodium: 74mg Exchanges: 1 1/2 fruit, 1/2 fat-free milk, 1 other carbohydrate Carbohydrate Servings: 3 |
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Tony Books Avilez
Tony Books Avilez has been a fitness pro since 1995 and is the owner and operator of Staten Island Boot Camp and Personal Training.