Homemade Fruit Smoothie
SERVES: 2, PREPARATION: 5, MINUTES COOKING: NONE
1 cup (250 ml) low-fat milk
1 ripe banana or mango, peeled and cut into chunks
1/4 cup (50 g) fresh or frozen blueberries or strawberries
1 teaspoon (5 ml) honey, or to taste
1 Combine all the ingredients in a blender and blend until smooth.
2 Pour into two glasses and serve.
1 Replace the milk with soy, almond or rice milk. Alternatively, use low-fat fruit-flavored yogurt, or a mix of fruit juice and plain yogurt.
2 You can use dried fruit (apricots, pitted prunes or dates), but you may need to soften them first by soaking or gently simmering them in water.
3 Add a pinch of spice, such as ground nutmeg, cinnamon or ginger.
4 For added nutrients, extra options include protein supplement powders, wheat germ, flaxseed, sunflower seeds and almonds, and soft nuts such as walnuts or pecans.
Each serving provides
123 calories, 7 g protein, <1 g fat (<1 g saturated fat), 24 g carbohydrate (22 g sugars), 1 g fiber, 76 mg sodium
You can use any fresh or frozen fruit that purées easily in a blender, such as pears, melon, pitted cherries, papaya, kiwi fruit or passion fruit. Ready-to-eat fruit can also be found refrigerated in containers at the supermarket. Canned fruit is also fine—it keeps well in the pantry. Choose canned fruit in natural juice, not syrup.
|Homemade Fruit Smoothie|