by Brooke Joanna Benlifer, RD
Tip: “Blend Your Smoothie for at Least 5 Minutes. In a Penn State University study, people who drank a breakfast smoothie mixed to twice its initial volume ate about 100 fewer calories at lunch than when they drank the same smoothie at the original volume. The extra air makes you feel fuller, say researchers.” -Shape magazine, Nov 2006, pg 150
The Quick Magical Breakfast Blaster (from “You: On a Diet” by Dr. Oz and Dr. Roizen)
2 servings, 136 calories per serving
1 scoop (1/3 cup) Soy protein (like Nature’s Plus Spiru-Tein)
1/2 Tbsp flaxseed oil
1/4 cup frozen blueberries
1/2 lg ripe banana (or other fruits of your choice)
1/2 Tbsp apple juice concentrate or honey
1 tsp Psyllium seed husks
Peel banana; break into chunks. Put all ingredients in a blender. Add 12 oz water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.
Pumpkin Peanut Butter Power Shake (From Lyle Bolyard, chef at the Lodge at Woodloch in Hawley, PA, as found in Shape magazine, Nov 2006, pg 142)
Blend 1/4 cup cooked pumpkin (to cook, boil for 8 min),
1/4 cup rice milk,
1 Tbsp peanut butter,
1/4 tsp honey,
and 4 ice cubes until smooth.
(Note: 1 cup cooked pumpkin contains 49 calories, 3 gm fiber, and 5135 mcg beta carotene.)
Banana Blast (From Fitness magazine, Oct 2006, pg.20)
Puree in blender: 1 banana, 1 cup nonfat vanilla yogurt (or skim milk), 1 cup ice, and 1 tsp vanilla extract
Fresh Banana Pudding Smoothie (From www.kraftfoods.com)
4 servings, about 1 cup each
270 calories per serving
3 cups skim milk (I recommend skim!)
1 pkg. (4-serving size) JELL-O Vanilla Flavor Instant Pudding and Pie Filling
2 medium ripe bananas, cut into chunks
1/2 cup POST BANANA NUT CRUNCH cereal
Place all ingredients in blender container; cover. Blend on high speed 15 sec. or until smooth. Serve immediately.
Variation: Strawberry-Banana Pudding Smoothie Prepare as directed, substituting 1 cup sliced strawberries for one of the bananas. Special Extra: Top each smoothie with 1 Tbsp thawed COOL WHIP Whipped Topping.