Chapter 14: Scrumptious Smoothies 225
T Banana Berry
Raspberries and blueberries are amazing by themselves, but adding a banana makes
this smoothie a creamy sensation.Stage: Smooth foods
Preparation time: 5 minutesYield: 1 serving (1 cup)(^1) ⁄ 2 cup nonfat milk
2 tablespoons nonfat dry powdered milk
(^1) ⁄ 4 cup blueberries, fresh or frozen
(^1) ⁄ 4 cup raspberries, fresh or frozen
(^1) ⁄ 4 cup sliced banana
(^1) ⁄ 8 teaspoon vanilla extract
(^1) ⁄ 4 cup ice
1 packet sugar substitute, or to taste
Stir the powdered milk into the nonfat milk and let stand for 2 to 3 minutes. Then place
all ingredients in a blender and blend well.
Per serving: Calories 140 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 5mg; Sodium 100mg; Carbohydrate 29g
(Dietary Fiber 2g); Protein 8g; Sugar 19g.
T Strawberry Cheesecake Smoothie
Did you think ricotta cheese was only for lasagna? This strawberry-ricotta smoothie is
perfect when you crave a dessert but don’t want the high-calorie price tag. Look for
lemon extract in the spice section at the grocery alongside vanilla extract.Stage: Smooth foods
Preparation time: 5 minutesYield: 1 serving (1 cup)(^1) ⁄ 2 cup nonfat milk
(^1) ⁄ 2 cup sliced fresh strawberries
(^1) ⁄ 4 teaspoon lemon extract
(^1) ⁄ 4 cup part-skim ricotta cheese
(^1) ⁄ 4 cup ice
1 packet sugar substitute, or to taste
Place all ingredients in a blender and blend well.
Per serving: Calories 160 (From Fat 45); Fat 5g (Saturated 3g); Cholesterol 20mg; Sodium 130mg; Carbohydrate
16g (Dietary Fiber 2g); Protein 12g; Sugar 10g.