226 Part III: Simple Recipes to Enjoy Anytime
T Mango Twister
When you purée mango it becomes irresistibly sweet. Mangoes, a tropical fruit, are a
good source of vitamin C. If you don’t want try your hand at cutting up a mango (see
Chapter 19 for an illustration), you can buy frozen slices.Stage: Smooth foods
Preparation time: 5 minutesYield: 1 serving (1^1 ⁄ 4 cups)(^1) ⁄ 4 cup plain calcium-enriched soy milk
2 tablespoons nonfat dry powdered milk
(^1) ⁄ 2 cup peeled, seeded, and chopped fresh mango
(^1) ⁄ 4 cup orange juice
(^1) ⁄ 4 cup ice
1 packet sugar substitute, or to taste
Stir the powdered milk into the soy milk and let stand for 1 to 2 minutes. Then place all
ingredients in a blender and blend well.
Per serving: Calories 140 (From Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 70mg; Carbohydrate 29g
(Dietary Fiber 2g); Protein 5g; Sugar 19g.
T Coconut Kiwi
Kiwis, tiny tropical fruits, are smoothie worthy and a good source of nutrients — one
kiwi has the same amount of potassium as a small banana and more vitamin C than an
orange. Tofu takes on the fruit taste and makes the smoothie really creamy. Tastes
good and good for you! Check out a photo of this smoothie in the color section.
Stage: Smooth foods
Preparation time: 5 minutes
Yield: 1 serving (1 cup)
(^1) ⁄ 4 cup nonfat milk
(^1) ⁄ 4 cup peeled and chopped kiwi
(^1) ⁄ 4 cup canned crushed pineapple in its own
juice, drained
(^1) ⁄ 4 teaspoon coconut extract
(^1) ⁄ 4 cup silken soft tofu
(^1) ⁄ 4 cup ice
(^1) ⁄ 4 cup water
1 packet sugar substitute, or to taste
Place all ingredients in a blender and blend well.
Per serving: Calories 100 (From Fat 20); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 30mg; Carbohydrate 18g
(Dietary Fiber 2g); Protein 5g; Sugar 14g.