by Smoothies are a quick and refreshing way to add both nutritional value and a variety of ingredients to your diet that can be modified based on your individual nutrient goals and taste preferences.
Goal: Weight Management
Smoothie Solution: The Frozen Banana Smoothie
With only 135 calories per serving, this lower-calorie smoothie offers a familiar sweet treat taste that can help you stay on track while managing your weight.
Frozen Banana Smoothie
Serves 1
Ingredients
½ cup non-fat milk
1 small banana
2 Tbsp. sugar-free chocolate syrup
¼ tsp. almond extract
2-3 ice cubes
Directions
Combine all ingredients in a blender. Blend until smooth.
Nutrition Information (per serving): 135 calories, 16g carbohydrates, 0g fat, 5g protein, 2g fiber
Goal: Exercise Recovery
Smoothie Solution: The Mango Power Smoothie
During exercise, the body utilizes carbohydrates, fluids and electrolytes, and protein can aid in muscle repair and recovery, so focus on fruit-based smoothies that are rich in protein to provide an effective replenishment of nutrients lost during activity.
Power Mango Smoothie
Serves 1
Ingredients
1 cup non-fat milk
1 (6 oz.) container light non-fat vanilla yogurt
½ medium mango, pitted
3 oz. light vanilla protein powder
4-6 ice cubes
Directions
Combine all ingredients in a blender; blend until smooth.
Nutrition Information (per serving): 321 calories, 56g carbohydrates, 1g fat, 19g protein, 1.5g fiber
Goal: Lower LDL (Bad) Cholesterol
Smoothie Solution: The Pumpkin Oat Bran Smoothie
Fiber, particularly from oat bran, has been studied for its ability to help regulate LDL cholesterol. Get ready for the fall season with this low-fat smoothie that combines the familiar flavors found in pumpkin pie with the added benefit of oat bran.
Pumpkin Oat Bran Smoothie
Serves 1
Ingredients
1 cup non-fat milk
1 (6 oz.) container light non-fat vanilla yogurt
¼ cup canned pumpkin
¼ cup oat bran
1 Tbsp. honey
3-4 ice cubes
Cinnamon and nutmeg to taste
Directions
Combine all ingredients in a blender; blend until smooth.
Nutrition Information (per serving): 369 calories, 73g carbohydrates, 1.5g fat, 26g protein, 9g fiber
These are just a few of the ways to make smoothies. With a bit of creativity, you can create your own unique concoctions while enjoying a delicious and nutritious treat.
