1 cup skim milk
1 frozen banana
1/2 cup frozen blueberries
1/2 cup low-fat vanilla yogurt
1/2 cup chopped, fresh spinach (kale or swiss chard can also be substituted. You will barely notice the
taste, and it is an easy way to add greens to your diet )
Directions: In a blender, combine all ingredients and blend until smooth. Makes 2 servings.
One serving provides: 177 calories, 8 g. protein,
1 g. fat, 35 g. carbohydrate, 3 g. fiber
1/2 cup loosely packed fresh mint
3 TBS sugar
3 medium peaches or nectarines (sliced lengthwise)
1 1/2 cup seedless grapes (halved)
1/2 pint raspberries or blackberries
1/2 pint blueberries or strawberries
Directions: Makes 6 servings. Pulse mint and sugar in a food processor until finely ground. Sprinkle mint sugar over fruit in a large bowl and toss gently to combine. Let stand 5 minutes before serving. (Different varieties of fruit can be substituted)
Inspiration from Shawn & Tami
1 bunch Chard (or kale, beet greens, etc.)
1 cup frozen or fresh fruit (blueberries, strawberries, raspberries, pineapple, etc.)
1 frozen banana
1 cup rice/soy or dairy milk
Optional: add honey or fruit flavored yogurt to sweeten to taste
Directions: Add all ingredients to a blender and puree. This is a recipe that you can truly experiment with. Use any fruit or greens that you happen to have on-hand or purchase special fruit to make a “tropical” green drink. If you want the drink to be a special green-colored smoothie, try kiwi, avocados, pineapple, and don’t forget the garden greens!
Kids and adults will love these – and you won’t even realize you are getting your daily dose of fruits & veggies!