cheree
02-02-2005, 08:49 PM
I found this off of another website:
MIX-AND-MATCH SMOOTHIE GUIDE
Here’s a simple smoothie-making guide. Depending on whether this is a snack or a meal replacement, choose the suggested amounts of ingredients from any or all of the following groups and toss them in your blender. Start with a half-cup of crushed ice or ice cubes, then add more if needed.
Group 1: Fruit (select two or three)
· 1 medium, peeled orange
· 1/2 banana
· 1 cup strawberries (fresh or frozen)
· 1 cup cubed cantaloupe
· 1 medium kiwifruit
· 3/4 cup pineapple
· 1 cup blackberries (fresh or frozen)
· 1 cup raspberries (fresh or frozen)
· 1 cup sliced mango
· 1 cup cubed papaya
· 1 medium peach
· 1 medium nectarine
Group 2: Juice (4 ounces)
· orange
· grapefruit
· pineapple
· cranberry
· guava
· prune
· tomato
· carrot
· kiwi-strawberry
Group 3: Protein Supplements
· 3/4 cup nonfat, plain yogurt
· 3/4 cup soy milk
· 3/4 cup milk
· 1 scoop protein powder
· 2-3 ounces soft tofu (or whatever the serving size is on the package)
Group 4: Other Yummy Things (select 1 or 2)
· 1 tsp cocoa powder
· 1 tbsp ground flaxseed (grind whole flaxseeds in coffee grinder)
· 2 tbsp ground nuts, such as almonds or walnuts
· 1 to 2 tbsp wheat or oat bran (add more liquid as these will thicken your drink)
· 1 to 2 tbsp peanut butter or other nut butter
· 1/2 tsp grated rind from an orange, lemon or lime
· dash of vanilla, cinnamon or nutmeg
Group 5: Frozen Treats (add whatever the mfg says equals one serving, or whatever your taste buds and/or waistline dictate)
· fat-free frozen yogurt
· fruit sorbet or fruit sherbert
Here are a couple of examples:
Ingredients:
1 oz (one scoop) protein powder
1 cup fresh strawberries
1 orange
4 ice cubes
1 container (6 ounces) non-fat vanilla yogurt
2 Tbsp ground flaxseed
Pinch of cinnamon
Sweetener to taste such as Splenda or 1 tsp honey (optional)
Ingredients:
1 ripe banana
2 tbsp peanut butter
6 ounce container fat free vanilla yogurt
4 ounces soy milk
2 Tbsp ground flaxseed
MIX-AND-MATCH SMOOTHIE GUIDE
Here’s a simple smoothie-making guide. Depending on whether this is a snack or a meal replacement, choose the suggested amounts of ingredients from any or all of the following groups and toss them in your blender. Start with a half-cup of crushed ice or ice cubes, then add more if needed.
Group 1: Fruit (select two or three)
· 1 medium, peeled orange
· 1/2 banana
· 1 cup strawberries (fresh or frozen)
· 1 cup cubed cantaloupe
· 1 medium kiwifruit
· 3/4 cup pineapple
· 1 cup blackberries (fresh or frozen)
· 1 cup raspberries (fresh or frozen)
· 1 cup sliced mango
· 1 cup cubed papaya
· 1 medium peach
· 1 medium nectarine
Group 2: Juice (4 ounces)
· orange
· grapefruit
· pineapple
· cranberry
· guava
· prune
· tomato
· carrot
· kiwi-strawberry
Group 3: Protein Supplements
· 3/4 cup nonfat, plain yogurt
· 3/4 cup soy milk
· 3/4 cup milk
· 1 scoop protein powder
· 2-3 ounces soft tofu (or whatever the serving size is on the package)
Group 4: Other Yummy Things (select 1 or 2)
· 1 tsp cocoa powder
· 1 tbsp ground flaxseed (grind whole flaxseeds in coffee grinder)
· 2 tbsp ground nuts, such as almonds or walnuts
· 1 to 2 tbsp wheat or oat bran (add more liquid as these will thicken your drink)
· 1 to 2 tbsp peanut butter or other nut butter
· 1/2 tsp grated rind from an orange, lemon or lime
· dash of vanilla, cinnamon or nutmeg
Group 5: Frozen Treats (add whatever the mfg says equals one serving, or whatever your taste buds and/or waistline dictate)
· fat-free frozen yogurt
· fruit sorbet or fruit sherbert
Here are a couple of examples:
Ingredients:
1 oz (one scoop) protein powder
1 cup fresh strawberries
1 orange
4 ice cubes
1 container (6 ounces) non-fat vanilla yogurt
2 Tbsp ground flaxseed
Pinch of cinnamon
Sweetener to taste such as Splenda or 1 tsp honey (optional)
Ingredients:
1 ripe banana
2 tbsp peanut butter
6 ounce container fat free vanilla yogurt
4 ounces soy milk
2 Tbsp ground flaxseed