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Peach and Pineapple Smoothie

Ingredients

3/4 cup peach or mango nectar

1/2 cup chunks of fresh or juice-canned pineapple

1/4 cup plain fat-free yogurt

1 1/2 teaspoons honey

3 ice cubes

Directions

In a blender, combine all of the ingredients and puree until thick and smooth. Makes 1 serving

Nutrition Facts

PER SERVING: 196 CALORIES, 0.4G TOTAL FAT (0G SATURATED), 1MG CHOLESTEROL, 2G DIETARY FIBER, 49G CARBOHYDRATE, 3G PROTEIN, 48MG SODIUM. GOOD SOURCE OF: VITAMIN C

Orange-Tangerine Smoothie

Ingredients

1/4 cup frozen orange-tangerine or tangerine juice concentrate

1/2 cup low-fat (1%) milk

1 1/2 teaspoons malted milk powder

3 ice cubes

Directions

In a blender combine all of the ingredients and puree until thick and smooth. Makes 1 serving

Nutrition Facts

PER SERVING: 207 CALORIES, 2.3G TOTAL FAT (1.3G SATURATED), 7MG CHOLESTEROL, 1G DIETARY FIBER, 41G CARBOHYDRATE, 7G PROTEIN, 116MG SODIUM. GOOD SOURCE OF: CALCIUM, FOLATE, POTASSIUM, RIBOFLAVIN, THIAMIN, VITAMIN B12, VITAMIN C

Chocolate-Peanut Banana Smoothie

Ingredients

1 banana (6 ounces), cut into large chunks

1/2 cup fat-free milk

1 tablespoon honey

1 tablespoon chocolate syrup

1 1/2 teaspoons creamy peanut butter

2 ice cubes

Directions

In a blender, combine all the ingredients and puree until thick and smooth. Makes 1 serving

Nutrition Facts

PER SERVING: 307 CALORIES, 4.9G TOTAL FAT (1.3G SATURATED), 2MG CHOLESTEROL, 4G DIETARY FIBER, 63G CARBOHYDRATE, 8G PROTEIN, 114MG SODIUM. GOOD SOURCE OF: POTASSIUM, RIBOFLAVIN, VITAMIN B6

If you are carefully watching your sodium, be sure to read this before preparing these recipes: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 27 Oct 2011

Last Modified: 24 Mar 2015