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You are receiving this newsletter as a member through yahoogroups. Welcome to Diet-Depot-Newsletter - Issue 9
How are you today?
Todays issue will send you to the kitchen to make
a drink that will chill you on a hot summer day....
I think you will drool over the healthy refreshing recipes provided!
Smoothies are a refreshing summer drink
Oh So Refreshing Cool Smoothies!!
As summer temperatures start to rise and boil..... You can find all kinds of fruits in the grocery store or farmers markets...
For a delicious cool down treat... try making a healthy smoothie drink...
It is a great way to add more fruits into your family's diet. Smoothies can sneak in the fruit to your children
who refuse to eat a whole fruit....
The whole family can enjoy a glass of refreshing, cold, and loaded
with nourishment, delicious fruit smoothie.
Smoothie making TIPS:
1. Freeze fruit ahead of time for a frostier drink
2. Too thick? Add more juice 3. Too thin? Add more fruit 4. Too tart? Add a sugar substitute, honey or maple syrup 5. Too sweet? Add citrus juice 6. Milk and yogurt makes a creamier smoothie
7. Use low fat and sugar subsitutes for a leaner smoothie drink
Find all kinds of delicious recipes below.....
NOTE: Please Remember...
That whole fruits is the best way to add vitamins, minerals, fiber and other nutrients, such as antioxidants, to the diet.
Blenders
BOOKS Some Book Covers...
    Simple Basic Smoothie
Fruit of choice:
May be... seedless watermelon,
Seedless white or red grapes,
Bananas,
cantaloupe,
strawberries, raspberries, blueberries, any berry...
Or any combination...
Skim Milk or lowfat Milk
Ice Cubes
A Packet or 2 of Equal or other sugar subsitute.
Put ice cubes into blender
and hit chop/crush...
Add Equal, fruit and a little milk slowly, adding more as needed.
Hit the blend/liquidity button for a short time,
then switch to the whip button.
Drink away...
VITAMIN C POWER SMOOTHIE
Serves 2 1 Package frozen strawberries (8-10 ounces) ½ Banana Fresh orange juice Chop up the banana and put the chopped banana and the strawberries in a blender.
Do not thaw the strawberries! Since they are frozen, they create an icy, slurpee-like texture
Fill blender to about one inch from the bottom with orange juice. Blend until smooth. This smoothie is jam-packed with vitamin C from the orange juice and the strawberries!
Strawberry-Banana Smoothie
4 medium strawberries 1-1/2 apple bananas 1 cup frozen yogurt 1/2 cup skim milk 1 cup ice Fresh Fruit Confetti: 2 4-inch thin banana slices 3 strawberries, finely diced 1 kiwi, finely diced 1/2 apple banana, finely diced 1/4 cup cantaloupe, finely diced To make confetti: Preheat oven to 200 degrees. Coat a cookie sheet with thin
layer of cooking oil spray. Lay banana slices on sheet and bake 45 minutes, until crisp; set aside. Combine diced fruits; set aside. To make smoothie: Combine ingredients in a blender and purée. Pour into 2
glasses. Spoon confetti onto crispy banana slices and serve with smoothie. To drink: Stir confetti into smoothie.
Break up banana and stir into
smoothie. Drink through a bubble drink straw. Approximate nutritional analysis, per serving: 390 calories, 4 g total fat, 2 g saturated fat, 45 mg cholesterol, 90 mg sodium, 81 g carbohydrate, 7 g fiber, 13 g protein. Berry-Blue Vanilla Smoothie
* Exported from MasterCook *
(10 WW Points)
Serving Size : 1 Categories : Beverages 3/4 cup Orange Juice 1 Medium Peach -- Cubed 1/2 Cup Blueberries 2 Scoops fat-free Yogurt -- Frozen, Vanilla 1 Tablespoon Pecans -- Crushed 1 Tablespoon Honey 1/4 teaspoon Vanilla Extract 1 Cup Crushed Ice Place all ingredients in a blender and blend until smooth. Pour smoothie into a large glass and garnish if desired.
Yield: "10 ounce serving" Per serving: 532 Calories (kcal); 6g Total Fat; (9% calories from fat); 29g Protein; 94g Carbohydrate; 8mg Cholesterol; 361mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 3 Fruit; 1 Fat; 1 Other Carbohydrates
NOTES : Three Fruit Servings Peanut Butter-Berry Smoothie
* Exported from MasterCook *
(7 WW Points)
Serving Size : 1 Categories : Beverages
3/4 Cup Orange Juice
1/4 Cup Soy Milk
1 Medium Banana -- Ripe 1/2 cup Cantaloupe -- Cubed 1 Tablespoon Peanut Butter, creamy 1/2 Cup Sliced Strawberries -- or raspberries 1 Cup Crushed Ice Place all ingredients in a blender and blend until smooth. Pour smoothie into a large glass and garnish if desired.
Yield: "10 ounce serving" Per serving: 361 Calories (kcal); 11g Total Fat; (25% calories from fat); 9g Protein; 64g Carbohydrate; 0mg Cholesterol; 101mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 4 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Kids will love the Peanut butter-Berry Smoothie, a take-off on a peanut butter and jelly sandwich.
This drink makes a terrific breakfast or wholesome snack
and delivers four fruit servings as well.
For small chidlren who may not be consuming enough fruit,
the idea of "drinking your fruit" is a perfect alternative.
Luscious Lime Smoothie
* Exported from MasterCook *
(10 WW Points)
Serving Size : 1 Categories : Beverages
3/4 Cup Orange Juice 2 Scoops Lime Sherbet 1 Medium Banana -- Ripe 3 Tablespoons Chopped Fresh Mint 2 Kiwi fruit -- Peeled and halved 1 Cup Crushed Ice Place all ingredients in a blender and blend until smooth. Pour smoothie into a large glass and garnish if desired.
Yield: "10 ounce serving" Per serving: 566 Calories (kcal); 6g Total Fat; (8% calories from fat); 7g Protein; 131g Carbohydrate; 10mg Cholesterol; 114mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 5 Fruit; 1 Fat; 4 Other Carbohydrates
NOTES : Four servings of fruit Three Melon Smoothie
* Exported from MasterCook *
(8 WW Points)
Serving Size : 1 Categories : Beverages 3/4 Cup Orange Juice 2 Scoops Fat-Free Yogurt -- Vanilla, Frozen 1/2 cup Cantaloupe -- Cubed
1/2 Cup Honeydew melon -- Cubed 1/2 cup Watermelon -- Cubed 1 Cup Crushed Ice Place all ingredients in a blender and blend until smooth. Pour smoothie into a large glass and garnish if desired.
Yield: "10 Ounce Serving" Per serving: 419 Calories (kcal); 2g Total Fat; (3% calories from fat); 29g Protein; 74g Carbohydrate; 8mg Cholesterol; 373mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 3 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Four Servings of Fruit Fruit & Nut Breakfast Smoothie
* Exported from MasterCook * (5 WW Points)
Serving Size : 2 Categories : Beverages 3/4 Cup Orange Juice 2 Small Apricots -- Peeled & Cubed 1 Medium Nectarine -- Peeled and Cubed 1 Tablespoon Chopped Walnuts 2 Scoops fat-free yogurt -- Vanilla, frozen 1/4 Cup Wheat Germ 1 Cup Crushed Ice Place all ingredients in a blender and blend until smooth. Pour smoothie into a large glass and garnish if desired.
Yield: "5 -ounce serving" Per serving: 294 Calories (kcal); 5g Total Fat; (13% calories from fat); 19g Protein; 47g Carbohydrate; 4mg Cholesterol; 180mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : 3 Servings of Fruit Frozen Watermelon Virgin Margaritas
recipe: beverages POINTS® | 1 Servings | 4 Preparation Time | 10 min Level of Difficulty | Easy beverages | What better way to beat the heat than with a margarita? Try substituting other melon combos to create exotic flavors. Ingredients 4 cup watermelon, chunks, seeds removed 6 Tbsp fresh lime juice 2 Tbsp sugar 4 cup ice cubes 1/8 tsp table salt 1/2 lime(s), cut into wedges for garnish Instructions 1.. Combine all ingredients, except lime wedges, in a blender; purée until smooth.
Divide among 4 glasses.
Garnish with lime wedges.
Diabetic Banana Shakes
This creamy shake takes just minutes to make and is ideal for a quick on-the-go breakfast or afternoon pick-me-up-with just 1 gram of fat. Experiment with other fruits for a change of flavor,
substituting 1 cup of another fresh or frozen (no sugar added)
fruit in place of the banana. Try pitted sweet Bing cherries,
raspberries, strawberries, peaches, mango,or a combination of fruits.
Number of Servings: 2 Serving Size: 1 cup Ingredients fat-free milk 1 cup vanilla low-fat frozen yogurt 1/2 cup ripe banana, peeled 1 ea pure vanilla extract 1/4 tsp Preparation Instructions 1 Blend the milk and frozen yogurt in a blender or food processor about 1 minute. 2 Add the banana and vanilla; blend a few seconds longer. Exchanges Per Serving 1 Fruit 1/2 Milk, low-fat Nutrition Information Amount per serving Calories 130 Calories From Fat 10 Total Fat 1 g Saturated Fat 1 g Cholestrol 7 mg Sodium 83 mg Total Carbohydrate 24 g Dietary Fiber 1 g Sugars 17 g Protein 6 g Banana Berry Blaster
1/3 cup mashed bananas 1/3 cup mashed strawberries 1 cup skim milk 1 tablespoon strawberry gelatin mix 1 tablespoon instant banana pudding mix Smash fruit together to form a paste. Add remaining ingredients,
cover and shake.
Serves 1.
Approximate nutritional analysis, per serving: 200 calories, 1.5 g total fat, 0.5 g saturated fat, 5 mg cholesterol,
190 mg sodium, 39 g carbohydrate, 2 g fiber, 11g protein.
Berry Berry Cooler
2 Points
1 cup strawberries, fresh 1/2 cup raspberries, fresh 1/4 cup blueberries, fresh 3/4 cup frozen apple juice concentrate 1-2/3 cups carbonated water, chilled Ice cubes 1. In blender container combine berries and apple juice concentrate. 2. Cover and blend until smooth. 3. Pour into pitcher and slowly stir in carbonated water. 4. Pour over ice cubes or Berry Ice Cubes in tall, chilled glasses. Serve immediately. Optional: Fill 2 ice-cube trays with fresh berries, add water and
freeze until firm. Add to cooler as a substitute for ice cubes. Makes 4 servings. Per serving:
96 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol,
15 mg sodium, 24 g carbohydrate, 1 g fiber, 1 g protein,
0% vitamin A, 27% vitamin C, 1% calcium, 4% iron
For more great smoothie recipes visit:
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