Healthy Smoothies

Healthy and Refreshing Smoothie Recipes

There's something about smoothies that make them almost irresistible as a meal, a drink, or a snack, especially on a hot summer day. Get your blender ready for these healthy fruit smoothie recipes you can make in minutes!

Honeydew-Kiwifruit Smoothie

Save on calories and leave out the sugar in this recipe for a delicious all-fruit smoothie. Moreover, you'll get a hefty dose of vitamin C and potassium, which is great for healthy bones and teeth.

Ingredients

• 2 cups cubed honeydew
• 1 small Granny Smith apple, peeled, cored, and cut up
• 1 kiwifruit, peeled and cut up
• 2 to 3 tablespoons sugar
• 1 tablespoon lemon juice
• 1 cup ice cubes
• Honeydew and/or kiwifruit slices

Directions

In a blender container, combine honeydew, apple, kiwifruit, sugar, and lime juice. Cover and blend until smooth. Add ice cubes; cover and blend until cubes are crushed and mixture is slushy. Garnish with additional honeydew and/or kiwifruit slices, if desired.

Nutrition facts per serving: (makes 3 servings)

• Calories 110
• Total Fat (g) 0
• Saturated Fat (g) 0
• Carbohydrate (g) 27
• Fiber (g) 3
• Protein (g) 2

Peanut Butter & Banana Smoothie

On the go? Blend a banana, peanut butter, and milk for a healthy breakfast you can easily take with you.

Ingredients

• 10 ounces skim milk or plain soy milk
• 1 tablespoon natural peanut butter
• 1 medium banana

Directions

Make it: In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.

Nutrition facts per serving:

• Servings Per Recipe 1 serving
• Calories 303
• Total Fat (g) 9
• Saturated Fat (g) 2
• Carbohydrate (g) 45
• Fiber (g) 4
• Protein (g) 16

Banana and Kiwi Smoothie

The fuzzy kiwi fruit may be small in size, but talk about a triple threat. It's loaded with vitamin C and antioxidants, which keep skin firm, promote healthy bones and teeth, and protect you from cancer and heart disease.

Ingredients

• 1 banana, peeled and cut into chunks
• 1 kiwifruit, peeled and sliced (about 1/2 cup)
• 1 cup low-fat yogurt
• 1/2 cup ice cubes
• 2 teaspoon maple syrup, optional

Directions

Combine all of the banana, kiwi, yogurt, ice, and syrup in a blender and whir together until smooth. Pour into glasses and serve immediately.

Nutrition facts per serving:

• Servings Per Recipe 2 servings
• Calories 155
• Total Fat (g) 2
• Saturated Fat (g) 1
• Carbohydrate (g) 28
• Fiber (g) 3
• Protein (g) 7

Strawberry, Banana & Flax Smoothie

Adding flaxseeds to you diet is a great way to increase your intake of omega-3s, which are associated with a lowered risk of heart disease, cancer, and depression.

Ingredients

• 1/2 medium banana
• 1/2 cup frozen unsweetened strawberries
• 1 1/2 cups skim milk or light soy milk
• 2 tablespoons ground flaxseed

Directions

Blend all until smooth.

Nutrition facts per serving:

• Servings Per Recipe 1 serving
• Calories 278
• Total Fat (g) 7
• Saturated Fat (g) 1
• Carbohydrate (g) 43
• Fiber (g) 7
• Protein (g) 16

Chocolate and Peanut Butter Smoothie

Chocolate for breakfast -- why not? This smoothie has chocolate soy milk to satisfy your sweet tooth and frozen berries to give you a healthy boost of antioxidants.

Ingredients

• 3/4 cup frozen berries
• 1/4 cup low-fat vanilla yogurt
• 1/2 cup low-fat chocolate soy milk
• 2 tablespoons reduced-fat all-natural peanut butter

Directions

In a blender, combine 3/4 cup frozen berries, 1/4 cup low-fat vanilla yogurt, 1/2 cup low-fat chocolate soy milk and 2 tablespoons reduced-fat all-natural peanut butter.

Nutrition facts per serving:

• Calories 355
• Total Fat (g) 14
• Saturated Fat (g) 3
• Sodium (mg) 230
• Carbohydrate (g) 41
• Protein (g) 15

Whipped Strawberry Lemonade

If you're fan of strawberry lemonade, you'll love it in smoothie form too. This smoothie recipe has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. And all for just 89 calories!

Ingredients

• 8 large strawberries, stems and leaves removed
• 1 cup sparkling mineral water, chilled
• 2 tablespoons honey
• 4 large fresh mint leaves
• Juice of 1 lemon (about 3 tablespoons)

Directions

In a blender, combine strawberries, sparkling water, lemon juice, honey and mint; cover and puree on low speed for 15 seconds, then on high speed for 1 minute. Serve with or without ice.

Nutrition facts per serving:

• Servings Per Recipe 2 servings
• Calories 89
• Total Fat (g) 0
• Carbohydrate (g) 23
• Fiber (g) 2
• Protein (g) 1

Sunrise Tea Smoothie

This blend of fruits like mango and papaya will make you feel like you're on a tropical island, and you'll get more than 100 percent of your daily intake of vitamin C to protect you from heart disease.

Ingredients

• 2 bags mint-flavored green tea, such as Tazo Zen
• 1/2 cup diced mango
• 1/2 cup diced papaya
• 2 tablespoons simple syrup*
• 1/2 cup ice
• Juice from 1/8 of a lemon
• *To make simple syrup, bring 2 cups each water and sugar to a boil. Reduce heat, simmer 5 minutes, and let cool.

Directions

Steep tea in 1 cup boiling water for 3 minutes.

Combine tea, 3/4 cup cold water and remaining ingredients in a blender. Blend until cold and frothy.

Apricot Smoothie

Use fresh apricots when they're in season for an extra-juicy fruit smoothie. Plus, they're rich in vitamin A, which helps your eyesight.

Ingredients

• 3/4 cup calcium- and vitamin D-fortified soy milk
• 4 canned apricot halves (packed in juice)
• 2 tablespoons orange-juice concentrate
• 2 tablespoons toasted wheat germ
• 1/2 your choice of nuts
• 1 banana

Directions

In a blender or food processor, blend all ingredients together,

Nutrition facts per serving:

• Servings Per Recipe 1 servings
• Calories 394
• Total Fat (g) 10.5
• Cholesterol (mg) 3.14
• Carbohydrate (g) 63
• Fiber (g) 6.7
• Protein (g) 17
• Calcium (DV%) 35.6
• Iron (DV%) 24