From the book Eating for Pregnancy
Basic Banana Smoothie
Ingredients:
3/4 cup low fat plain yogurt
1/3 cup pasteurized instant nonfat dry milk
1 large ripe banana, frozen if desired
1 tsp apple juice concentrate or sugar to taste
A drop of pure vanilla extract (optional)
1-2 ice cubes
Directions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Servings: 1 smoothie (2 cups)
Calories: 385; Fat: 4 g; Protein: 25 g; Carbs: 65 g; Fiber: 3 g
Strawberry Banana Smoothie
Ingredients:
3/4 cup low fat plain yogurt
1/3 cup pasteurized instant nonfat dry milk
6 large strawberries (1/2 cup), washed and hulled
1/2 large ripe banana, frozen if desired
1 tsp apple juice concentrate or sugar to taste
A drop of pure vanilla extract (optional)
1-2 ice cubes
Directions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Servings: 1 smoothie (2 cups)
Calories: 352; Fat: 4 g; Protein: 25 g; Carbs: 57 g; Fiber: 3 g
Peach Banana Smoothie
Ingredients:
3/4 cup low fat plain yogurt
1/3 cup pasteurized instant nonfat dry milk
1/2 cup canned or frozen peaches (unthawed)
1/2 large ripe banana, frozen if desired
1/2 large ripe banana, frozen if desired
1 tsp apple juice concentrate or sugar to taste
A drop of pure vanilla extract (optional)
1-2 ice cubes
Directions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Servings: 1 smoothie (2 cups)
Calories: 351; Fat: 3 g; Protein: 25 g; Carbs: 56 g; Fiber: 3 g
Pineapple Banana Smoothie
Ingredients:
3/4 cup low fat plain yogurt
1/3 cup pasteurized instant nonfat dry milk
1/2 cup canned or fresh pineapple
1/2 large ripe banana, frozen if desired
1 tsp apple juice concentrate or sugar to taste
A drop of pure vanilla or coconut extract (optional)
1-2 ice cubes
Directions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Servings: 1 smoothie (2 cups)
Calories: 400; Fat: 3 g; Protein: 25 g; Carbs: 69 g; Fiber: 2 g
