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Smoothie Recipe

Part of my new eating plan (see post here) includes getting at least one serving of fruit in per day (as a part of a minimum 3 servings of fruits and veggies).  I have decided to incorporate smoothies back into my “diet”!

I had been turned off by smoothies in the past because I couldn’t find a good way (i.e. didn’t want to find a way) to make them without yogurt.  For some reason yogurt + smoothie = not good eats for me.  But, with a little experimentation, I have found my perfect smoothie base recipe!

Into a blender I add the following:

1/2 cup fruit (frozen or fresh) — I have been using a frozen fruit medley of blueberries, strawberries, and raspberries.  I have also used frozen raspberries (that I froze from my Pick Your Own experience this year), but plan on trying apples, grapes, mangoes, or basically whatever is in season or on sale!

1 banana — this is my way around adding yogurt.  I am able to acheive that smooth consistency with the banana without the chalkiness I sometimes feel the yogurt adds

1/4 cup milk

1/4 cup fruit juice — I use whatever I have on hand (orange juice, apple juice, or recently an apple raspberry juice via Old Orchard)

1 tblsp honey

3 ice cubes

Pulse the mixture in the blender until the ice cubes are crushed then blend to perfection for about 30 seconds.  Then, enjoy!

For me, this is one serving (usually my breakfast).  It gives me over one full serving of fruits, about 6 grams of fiber, 4 grams of protein, only 1 gram of fat, and approximately 280 calories.  Perfect start to my day!

The best part is that you can also make this ahead…..simply add all the ingredients (excluding the ice cubes) into the blender or tupperware container.  Then cover and refrigerate overnight.  When it comes time to make your smoothie, simply add the ice cubes and blend away.  Take with you in an insulated mug to work to enjoy all morning!


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