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Smoothie Sailing

Summer days call for these healthy, refreshing blender concoctions.

by Meredith Deeds

Want to take some of the sweat out of summer? Keep fruit in the freezer and a reliable blender handy. Smoothies are a great solution for moms looking for fast, healthy snacks for the kids, athletes looking to fit protein into every bite (or sip), or any of us who have trouble fitting all the required fruits and vegetables into our daily diets. Since smoothies are packed with protein, vitamins, fiber, minerals, and cancer-protective phytochemicals, what more could you ask? Oh, right--they taste fantastic, too!

peach_power

Peach Power

Whey protein powder makes this a perfect aperitif for that morning tennis game.

Serves 2

  • 1 cup frozen sliced peaches
  • 1/2 cup frozen raspberries
  • 1/2 banana
  • 1/2 cup milk
  • 1/2 cup low-fat or fat-free vanilla yogurt
  • 1 scoop vanilla whey protein powder
  1. Combine the ingredients in a blender and process until smooth.
beta_blitz

Beta Blitz

There isn't much that ails you that this smoothie won't help make better. High in vitamins A and C, potassium, and fiber, the Beta Blitz is a nutritional powerhouse.

Serves 2

  • 1 cup diced fresh or frozen mango
  • 1-1/2 cups chilled carrot juice
  • 1 cup frozen, unsweetened, quartered strawberries
  1. Combine the ingredients in a blender and process until smooth.
green_tea_mango_and_ginger

Green Tea, Mango, and Ginger

This unusual smoothie is as delicious as it is good for you. Green tea is well known for its cancer-fighting properties, and ginger is thought to aid digestion and even fight the common cold.

Serves 2

  • 2 cups frozen sliced mangos
  • 1-1/2 cups cold green tea
  • 2 tablespoons honey
  • 2 teaspoons grated peeled fresh ginger
  1. Combine the ingredients in a blender and process until smooth.
tofruitti

Tofruitti

Tofu is a great option for packing more protein into your smoothie. For the best texture, use the soft or silken variety.

Serves 2

  • 1 banana, sliced
  • 1 cup frozen sliced peaches
  • 1/2 cup silken tofu, drained
  • 1/2 cup orange juice
  • 2 tablespoons honey
  1. Combine the ingredients in a blender and process until smooth.
pina_colada

Piña Colada

You may not have a handsome waiter to deliver this exotic smoothie to you as you lounge by the pool, but you can always close your eyes and imagine.

Serves 2

  • 1 cup fat-free or 1% milk
  • 1/2 banana
  • 1 medium orange, peeled and cut into chunks
  • 1 cup frozen pineapple chunks
  • 1/2 teaspoon coconut extract
  1. Combine the ingredients in a blender and process until smooth.
classic_strawberry_banana

Classic Strawberry-Banana

The combo that started it all, strawberries and bananas are still the most popular smoothie fruits.

Serves 2

  • 1 banana, sliced
  • 1 cup frozen strawberries
  • 1/2 cup fat-free or 1% milk
  • 1/2 cup low-fat or fat-free vanilla yogurt
  1. Combine the ingredients in a blender and process until smooth.
pb_j

PB&J

Peanut butter and jelly in a blender may sound a little odd, but the results are delicious. A great breakfast drink for kids, this smoothie is packed with protein, vitamin C, calcium, and fiber.

Serves 2

  • 2 cups fat-free or 1% milk
  • 2 tablespoons strawberry jelly
  • 2 tablespoons peanut butter
  • 1 cup frozen strawberries
  • 1 tablespoon wheat germ
  1. Combine the ingredients in a blender and process until smooth.
purple_blaze

Purple Blaze

Pomegranates and blueberries top the list of brain foods (they've been shown to lower risk of dementia), and they're both in this antioxidant-packed smoothie.

Serves 2

  • 3/4 cup pomegranate juice
  • 3/4 cup orange juice
  • 1/2 cup fat-free or low-fat plain yogurt
  • 1/2 banana
  • 1-1/2 cups frozen blueberries
  1. Combine the ingredients in a blender and process until smooth.

Regular contributor Meredith Deeds mixes up batches of smoothies to get through a Texas summer.

Smoothie & Easy
  • For thicker consistency, use frozen fruit. You can cut and freeze your own or buy bags of frozen fruit (pre-ferably organic) at a supermarket.
  • Freeze juice in ice cube trays and use in place of plain ice cubes.
  • Add a scoop of protein powder to make your smoothie a meal.
  • Want something sweeter? Consider adding honey or maple syrup instead of artificial sweetener, which can have an aftertaste.
  • Substitute soy or rice milk for regular milk.
  • For more fiber, add a spoonful or two of wheat germ to the blender.
  • If you have more smoothie than you can drink, just put it in the freezer for later.

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