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10
Nutritional information per serving (based on 6 servings):
Calories 105 (4% from fat) • carb. 25g • pro. 3g • fat 0g •
sat. fat 0g • chol. 1mg • sod. 23mg • calc. 76mg • fiber 2g
TO-FRUITTI SMOOTHIES
The much-maligned tofu is a good source of protein and a nice
alternative to using dairy products in smoothies.
Change the fruits to suit your own taste.
Makes 48 ounces
2 cups mango, cut into 1-inch pieces (about 12 ounces)
1 medium banana, cut into 1-inch pieces
1
⁄2 cup orange, apple or other fruit juice
1 cup soy milk/beverage
1 tablespoon vanilla extract
1 cup silken tofu, cut into 1-inch pieces
2 cups frozen strawberries (do not thaw)
Place all ingredients in blender jar in order listed. Set on Speed 18 and
blend until smooth and creamy, about 20 seconds. Serve immediately
or refrigerate.
Nutritional information per serving (based on 6 servings):
Calories 135 (18% from fat) • carb. 25g • pro. 5g • fat 2g •
sat. fat 0g • chol. 0mg • sod. 10mg • calc. 63mg • fiber 4g
CHOCOLATE PEPPERMINT SHAKE
Serve with a candy cane stirrer for a festive garnish.
Makes 6 servings
1
⁄2 cup chocolate syrup
4 cups chilled lowfat milk
2 cups chocolate ice cream
1 teaspoon peppermint extract
Place all ingredients in blender jar in order listed; cover blender jar.
Set on Speed 16 and blend until thick, smooth, and creamy, about
30 to 40 seconds. Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 301 (31% from fat) • carb. 44% • pro. 10g • fat 10g •
sat. fat • 7g • chol. 35mg • sod. 163mg • calc. 307mg • fiber 0g
CRÈME CARAMEL SHAKE
This shake is an excellent source of calcium,
making a now and then indulgence “a good thing.”
Makes 4 servings
2 cups lowfat milk
2 cups “light” vanilla ice cream or frozen yogurt
3 tablespoons caramel syrup
2 teaspoons vanilla extract
Place all ingredients in blender jar in order listed; cover blender jar.
Set on Speed 16. Blend until smooth, creamy and thick, about 40 to 50
seconds. Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 223 (30% from fat) • carb. 29g • pro. 9g • fat 8g •
sat. fat 5g • chol. 39mg • sod. 131mg • calc. 315mg • fiber 0g
MONKEY-DOODLE SHAKE
Chocolate frozen yogurt and bananas are
combined to make this creamy shake.
Makes 4 servings
2 cups lowfat milk
2 bananas, cut into 1-inch pieces
2 cups lowfat chocolate frozen yogurt
2 tablespoons chocolate syrup
Place all ingredients in blender jar in order listed; cover blender jar. Set
on Speed 16 and blend until smooth, creamy and thickened, about 40 to
50 seconds. Serve immediately in tall glasses with straws.
Nutritional information per serving:
Calories 257 (18% from fat) • carb. 46g • pro. 8g • fat 5g •
sat. fat 3g • chol. 19mg • sod. 95mg • calc. 216mg • fiber 2g
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