Pineapple-Chia-Colada
Kefir
Serves 2 (1 cup each)
Ingredients:
1 cup cubed, fresh pineapple
1/2 cup light coconut milk
1/2 cup plain kefir
2 tsp chia seeds
Instructions:
Combine all of the ingredients in a blender and blend until
smooth. Divide into 2 glasses and serve.
Nutrition Facts (per
serving):
255 calories, 8 grams fat, 5 grams saturated fat, 0 grams trans
fat, 0 milligrams cholesterol, 50 milligrams sodium, 44 grams carbohydrates, 6
grams fiber, 36 grams sugar, 5 grams protein, 30% RDA vitamin A, 15% RDA calcium, 120% RDA vitamin C, 4% RDA iron
Mango Green Tea
Serves 2 (1 cup each)
When choosing a protein powder, look
for a high-quality one like whey protein isolate or pea protein isolate.
Ingredients:
1 cup frozen, cubed mango
1 cup chilled, brewed green tea
1/2 cup low-fat or nonfat plain yogurt
1 scoop (about 2 tablespoons) vanilla protein powder
1 to 2 teaspoons honey (optional)
Instructions:
Combine all of the ingredients in a blender and blend until
smooth. Divide into 2 glasses and serve.
Nutrition Facts (per
serving): 130 calories, 1 1/2 grams fat, 1/2 gram saturated fat, 0 grams
trans fat, <5 milligrams cholesterol, 110 milligrams sodium, 23 grams
carbohydrates, 2 grams fiber, 20 grams sugar, 8 grams protein, 15% RDA vitamin A,
10% RDA calcium, 40% RDA vitamin C, 0% RDA iron
Blueberry-Cinnamon
Crush
Serves 2 (1 cup each)
This smoothie gets its immune-boosting properties from blueberries, which are rich in anthocyanins, a powerful antioxidant. Plus, it boasts an additional immune boost from naturally occurring zinc; each cup of milk has about 1 milligram of zinc. The smoothie also has
cinnamon, which for centuries has been used to treat
gastrointestinal problems and other ailments. Although modern science has not
yet been able to prove the health connection, the warm cinnamon flavor
complements the yogurt and blueberries regardless.
Ingredients:
1 cup low-fat or nonfat plain Greek yogurt
1/2 cup low-fat or nonfat milk
1 cup frozen blueberries
1 tbsp agave nectar
1/2 tsp ground cinnamon
4 or 5 ice cubes
Instructions:
Combine the yogurt and milk in a blender and blend until
smooth. Add the blueberries, agave, cinnamon, and ice cubes. Blend until icy
and smooth. Divide between 2 glasses and serve.
Nutrition Facts (per
serving):
180 calories, 1 grams fat, 1 gram saturated fat, 0 grams trans
fat, <5 milligrams cholesterol, 80 milligrams sodium, 29 grams
carbohydrates, 3 grams fiber, 25 grams sugar, 15 grams protein, 4% RDA vitamin A,
10% RDA vitamin C, 20% RDA calcium, 2% RDA iron
Creamy Watermelon
Smoothie
Serves 2 (1 1/2 cups each)
Each serving of this smoothie only has
100 calories and is lightly sweet from the watermelon; add a bit of honey if
you find it needs additional sweetness.
Ingredients:
3 cups cubed watermelon
1/2 cup low-fat or nonfat plain yogurt
8 ice cubes
1 to 2 teaspoons honey (optional)
Instructions:
Combine the watermelon, yogurt, and ice cubes in a blender and
blend until smooth. If additional sweetness is desired, add the honey and
blend again until combined. Divide between 2 glasses and serve immediately.
Nutrition Facts (per
serving):
100 calories, 1 gram fat, 1/2 gram saturated fat, 0 grams trans
fat, <5 milligrams cholesterol, 40 milligrams sodium, 21 grams
carbohydrates, <1 gram fiber, 18 grams sugar, 4 grams protein, 25% RDA vitamin
A, 30% RDA vitamin C, 10% RDA calcium, 4% RDA iron