Smooth Moves: Smoothies Boost Nutrition and Keep Waist in Check

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
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
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.

  • Brooke Joanna Benlifer, RD is a Cornell University graduate and Registered Dietitian with expertise in a variety of medical issues, from diabetes and cardiac care, to renal health and GI issues. She has a strong interest and background in weight management, emotional eating, sports nutrition and corporate wellness. She maintains a private practice, working with clients of all ages, from pediatric to geriatric, and has done freelance writing for Call 619-206-8022 to schedule an appointment.
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    admin on December 8th 2007 in Uncategorized