7 Summer Smoothies

by LifeScript

Whether you’re looking for a healthy snack or a simple way to stay cool, smoothies are a delicious, easy summer treat. These 7 recipes feature the season’s best bounty, including melon, berries and tropical fruit. Just blend up, grab a straw and go!

Hawaiian Smoothie
For the best taste and color, use a red-fleshed Hawaiian papaya for this exotic, lip-puckering taste of island summer. Guava nectar is available in most markets, in the juice or Latin American section. And papayas are loaded with papain, a digestive enzyme, so this smoothie is a good dessert to settle stomachs after a substantial meal.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped fresh pineapple
1/2 cup chopped peeled papaya
1/4 cup guava nectar
1 tablespoon lime juice
1 teaspoon grenadine
1/2 cup ice

Preparation
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
81 calories
5 mg sodium
0 g fat
0 mg cholesterol
21 g carbohydrate
1 g protein
2 g fiber
201 mg potassium

Nutrition Bonus: vitamin C (100% Daily Value)

Raspberry-Avocado Smoothie
A creamy avocado makes a surprise appearance in a sweet beverage.

Serves: 6
Preparation time: 5 minutes

Ingredients
1 avocado, peeled and pitted
3/4 cup orange juice
3/4 cup raspberry juice
1/2 cup frozen raspberries (not thawed)

Preparation
1. Purée avocado, orange juice, raspberry juice and raspberries in a blender until smooth.

Enjoy!

Nutrition Facts
Per serving:
249 calories
14 mg sodium
14 g fat (2 g sat, 9 g mono)
0 mg cholesterol
32 g carbohydrate
3 g protein
7 g fiber
625 mg potassium

Apricot Smoothie
Canned apricot halves blend with yogurt in this tangy and refreshing drink.

Serves: 6
Preparation time: 5 minutes

Ingredients
1 cup canned apricot halves in light syrup
6 ice cubes
1 cup nonfat plain yogurt
3 tablespoons sugar

Preparation
1. Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy.

Enjoy!

Nutrition Facts
Per serving:
202 calories
74 mg sodium
0 g fat
3 mg cholesterol
48 g carbohydrate
6 g protein
2 g fiber
175 mg potassium

Mango Lassi Smoothie
A lassi is an Indian smoothie made with yogurt, sometimes offered as an aperitif or a “side” to calm down a fiery meal. Thanks to the ripe mango and orange-flower water (distilled bitter-orange blossoms, available at gourmet markets), this version is sweet and fragrant. It’s perfect for an afternoon refresher or an after-dinner treat.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped peeled mango
1/3 cup peach sorbet
1/2 cup nonfat vanilla yogurt
1/4 cup orange juice
1/8 teaspoon orange-flower water

 

Preparation
1. Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
170 calories
44 mg sodium
0 g fat
1 mg cholesterol
39 g carbohydrate
4 g protein
2 g fiber
330 mg potassium

Nutrition Bonus: vitamin C (70% Daily Value), vitamin A (15% DV)

Melon-Ginger Smoothie
Spiked with ginger, this smoothie can perk you up after a long bike ride or make a nice starter to a summer meal outside. For a more aromatic variation, use cantaloupe instead of honeydew melon. Bottled ginger juice is available in most health-food stores, or you can make your own by squeezing chopped fresh ginger through a garlic press.

Serves: 6
Preparation time: 10 minutes

Ingredients
1 cup chopped honeydew melon
1/3 cup chopped peeled kiwi (1 large)
1/2 ripe banana, sliced
1/4 cup white grape juice
1/2 teaspoon ginger juice
2 teaspoons lime juice
1/3 cup lemon sorbet
1/2 cup ice

Preparation
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
136 calories
28 mg sodium
0 g fat
0 mg cholesterol
34 g carbohydrate
1 g protein
3 g fiber
408 mg potassium

Banana-Cocoa Soy Smoothie
With plenty of protein from tofu and soy milk, this banana split-inspired breakfast smoothie will keep you satisfied until lunchtime.

Serves: 6
Preparation time: 1 hour (includes freezing time)

Ingredients
1 banana
1/2 cup silken tofu
1/2 cup soy milk
2 tablespoons unsweetened cocoa powder
1 tablespoon honey

Preparation
1. Slice banana and freeze until firm. Blend tofu, soy milk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to purée until smooth.

Enjoy!

Nutrition Facts
Per serving:
340 calories
121 mg sodium
8 g fat (1 g sat, 1 g mono)
0 mg cholesterol
60 g carbohydrate
17 g protein
10 g fiber
749 mg potassium

Nutrition Bonus: magnesium (29% Daily Value), potassium (21% DV), iron (20% DV), vitamins A and C (15% DV)

Wake-Up Smoothie
With a stash of berries in your freezer, you can jumpstart your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Serves: 6
Preparation time: 5 minutes

Ingredients
1-1/4 cups orange juice, preferably calcium-fortified
1 banana
1-1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)

Preparation
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.

Enjoy!

Nutrition Facts
Per serving:
157 calories
19 mg sodium
2 g fat (0 g sat, 0 g mono)
0 mg cholesterol
33 g carbohydrate
4 g protein
4 g fiber
430 mg potassium

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