7 Smoothies

By TheresaJ

Ingredients

• Antioxidant
• 2 cups mixed frozen berries (9 ounces)
• 1 cup unsweetened pomegranate juice
• Combine berries, juice, and 1 cup water in a blender; blend until smooth.
• Serves 2. Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber.
• Carrot, Mango, and Herb Smoothie
• 2 cups frozen mango chunks
• 1 cup fresh carrot juice
• 1 cup freshly squeezed orange juice
• 1/4 cup fresh herbs, such as mint, tarragon, or basil
• Combine all ingredients in a blender; blend until smooth.
• Serves 2. Per serving: 225 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 56 g carbs; 36 mg sodium; 3 g protein; 5 g fiber.
• Green Smoothie
• 1 cup kale or collard greens firmly packed, stems removed, coarsely chopped (4 ounces)
• 1 Granny Smith apple, coarsely chopped
• 1 ripe banana
• 1/2 cup loosely packed fresh flat-leaf parsley leaves
• Combine kale, apple, banana, parsley, and 2 1/4 cups water in a blender; blend until smooth. If the mixture is too thick, add a little more water.
• Serves 2. Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber.
• Mango-Coconut Water Smoothie
• 2 cups ripe mango chunks (from 1 to 2 mangoes)
• 2 to 3 tablespoons fresh lime juice
• 2 cups unsweetened coconut water
• Pinch of cayenne powder
• Combine all ingredients in a blender; blend until smooth.
• Serves 2. Per serving: 159 calories; 1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 39 g carbs; 256 mg sodium; 3 g protein; 6 g fiber.

Preparation

Step 1

Orange-Berry Smoothie
2 navel oranges, peel and pith removed, cut into chunks
1 cup frozen blueberries
1 cup frozen raspberries

Combine all ingredients in a blender; blend until smooth.

Serves 2. Per serving: 132 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 2 mg sodium; 2 g protein; 3 g fiber.

Beet and Carrot Smoothie
1 small red beet (equivalent to 1/2 cup), peeled and coarsely chopped
1 medium-size carrot, peeled and coarsely chopped (about 1/2 cup)
1 sweet apple, such as Honeycrisp or Pink Lady, coarsely chopped
1 ripe pear, such as red Bartlett or red D'Anjou, coarsely chopped
2 tablespoons fresh lemon juice
2 teaspoons minced fresh ginger

1. Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature.
2. Combine beets, carrot, apple, pear, juice, ginger, and 2 cups water in a blender; blend until smooth.

Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber.

Cucumber, Honeydew, and Mint Smoothie
1/2 English cucumber, peeled and chopped
1/2 honeydew melon, peeled and chopped (2 cups)
1 cup pear juice
2 tablespoons fresh lime juice
1/4 cup fresh mint leaves

Combine all ingredients in a blender; blend until smooth.

Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 33 g carbs; 37 mg sodium; 2 g protein; 2 g fiber.