Milk shakes

• Use 1% milk or skim milk

• Use yogurt labeled as “Light” for low sugar content. 

• Add uncooked oatmeal (1-2 tablespoons) to make breakfast smoothie

• To increase protein content add 2-3 tablespoons of dry powdered milk, handful of   nuts or 1-2 egg beaters

• If you are lactose intolerant use lactose reduced milk and omit the ice cream

Fruit shake

1 cup of skim milk

1 ripe banana

¼ cup of orange juice

1 scoop of ice cream

Raspberry and Kiwi smoothie

1 cup yogurt – vanilla flavor

1 Kiwi

2 tablespoons of raspberries

1 cup orange juice

1 scoop of ice cream

Pina Colada smoothie

1 cup of skim milk

1- 6 oz container nonfat coconut yogurt

1/2 banana (frozen)

1/2 of a 10 oz can crushed pineapple

Apricot pineapple  smoothie

1 1/2 cup of skim milk

¼ cup crushed pineapple

1 fresh apricot

6 strawberries

½ banana

1 scoop of ice cream

Peach smoothie

2/3 cup of vanilla flavored soy milk or regular milk

1 cup of peach yogurt

1 medium peach, pitted

1 medium banana

1 scoop of ice cream

Sprinkle of cinnamon

“Pineapple froth”

1 cup of yogurt (any flavor)

1 cup of pineapple juice

1 scoop of ice cream

Banana berry fruit smoothie

1¼ cup skim milk

¼ cup frozen blueberries or mixed berries

½ banana frozen

½ pear cored

1/8 teaspoon of cinnamon

1 scoop of ice cream

“Banana and peanut butter”

1 cup of milk

1 ripe banana

1-2 Tbsp of peanut butter

1 scoop of ice cream

Peach smoothie

1 cup of skim milk

2 cups cubed peaches

½ cup fresh blueberries

1 teaspoon almond extract

1 scoop of ice cream

Papaya peach yogurt smoothie

1 cup of yogurt – vanilla flavor

1 cup of skim milk

½ papaya pealed, seeded chopped

1 chopped peach

1 scoop of ice cream

Soy milk and Tofu  smoothies

Blending soymilk with bananas gives a smooth, rich texture and makes a good base for a variety of flavorful smoothies. Add few dashes of cinnamon or nutmeg if you have a sensitive stomach and don’t drink this smoothie too cold. For a lower calorie version substitute non fat frozen yogurt for ice cream.

Basic soy milk smoothie

1 cup soy milk (plain or vanilla)

1/2 medium banana (may be frozen, if desired)

1 scoop of vanilla ice cream

Chocolate banana smoothie

1 cup soy milk (plain or vanilla)

1/2 medium banana

2 teaspoons of light chocolate syrup

1 scoop of vanilla ice cream

Peanut butter banana smoothie

1 cup soy milk (plain or vanilla)

1/2 medium banana

1 tablespoon of peanut butter

1 scoop of vanilla ice cream

Chocolate peanut butter smoothie

1 cup soy milk (plain or vanilla)

1/2 medium banana

1 tablespoon of chocolate syrup

1 tablespoon of peanut butter

1 scoop of vanilla ice cream

Fruit Smoothies

1 cup soy milk (plain or vanilla)

1/2 medium banana (frozen, if desired)

¼ cup fruit juice  (your preference)

1/4 cup frozen fruit

1 scoop of vanilla ice cream

Strawberry Kiwi smoothie

1 cup soy milk (plain or vanilla)

1/2 medium banana (frozen, if desired)

8 fresh strawberries

1 Kiwi

1 scoop of vanilla ice cream

Orange Soy Milk Smoothie

2 cups soy milk

½ cup orange juice

One teaspoon lemon juice

1 scoop of vanilla ice cream

Ice cubes as desired

Papaya Orange Soy Milk Smoothie

1 cup soy milk

¾ cup orange juice

2 teaspoons fresh lime or lemon juice

1 pound ripe papaya, peeled, seeded

pinch of cinnamon

1 scoop of vanilla ice cream

Frosty tofu strawberry shake

1 pack (10.5 oz) silken tofu, chilled

1/2 ripe banana

5-8 frozen strawberries

1/2 cups orange juice, chilled

1 scoop of vanilla ice cream

Banana date tofu shake

1/4 pack (about 2.5 oz) silken tofu

1 banana

1/2 cup apple juice

2 pitted dates

1 scoop of vanilla ice cream