Homemade Fruit Smoothie

How to Make Homemade Fruit Smoothie Recipe

SERVES: 2, PREPARATION: 5, MINUTES COOKING: NONE

Ingredients:
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.

OTHER IDEAS
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