Chapter 14: Scrumptious Smoothies 229
Place all ingredients in a blender and blend well.Per serving: Calories 110 (From Fat 30); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 60mg; Carbohydrate 12g
(Dietary Fiber 2g); Protein 10g; Sugar 7g.(^1) ⁄ 4 cup nonfat milk
2 tablespoons canned pumpkin
(^1) ⁄ 4 teaspoon pumpkin pie spice
(^1) ⁄ 8 teaspoon liquid butter extract
(^1) ⁄ 2 cup silken tofu
(^1) ⁄ 4 cup plain nonfat yogurt
(^1) ⁄ 4 cup ice
2 packets sugar substitute, or to taste
T Spiced Apple Pie
Applesauce is perfect for making apple smoothies, and you can spice it up with apple
pie spice. If you can’t find apple pie spice at the supermarket, you can make your
own by blending together^1 ⁄ 2 teaspoon ground cinnamon,^1 ⁄ 4 teaspoon ground nutmeg,
(^1) ⁄ 8 teaspoon ground allspice, and (^1) ⁄ 8 teaspoon ground cardamom.
Stage: Smooth foods
Preparation time: 5 minutes
Yield: 1 serving (1 cup)
(^1) ⁄ 4 cup nonfat milk
(^1) ⁄ 4 cup unsweetened applesauce
(^1) ⁄ 4 teaspoon apple pie spice
(^1) ⁄ 8 teaspoon vanilla extract
(^1) ⁄ 2 cup plain nonfat yogurt
(^1) ⁄ 4 cup ice
2 packets sugar substitute, or to taste
Place all ingredients in a blender and blend well.
Per serving: Calories 100 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 5mg; Sodium 95mg; Carbohydrate 19g
(Dietary Fiber 1g); Protein 7g; Sugar 15g.