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ONLINE EXTRA -- REAL SMOOTHIES: Batido Exotico . . . Apricot-Tangerine Smoothie . . . Raspberry Smoothie with Soy Milk, etc.

Batido Exotico 1 cup papaya peeled, seeded and roughly chopped 1 cup mango peeled, pitted and roughly chopped 2 cups pineapple peeled, cored and roughly chopped 2 small ripe bananas, peeled and roughly chopped 3 tablespoons fresh lime juice 1 1/2...

Batido Exotico

1 cup papaya peeled, seeded and roughly chopped

1 cup mango peeled, pitted and roughly chopped

2 cups pineapple peeled, cored and roughly chopped

2 small ripe bananas, peeled and roughly chopped

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3 tablespoons fresh lime juice

1½ cups coconut milk

2 tablespoons sugar

¾ cup light rum

8 ice cubes

Place the papaya, mango, pineapple, bananas and lime juice in a blender and blend until smooth. Add the coconut milk, sugar, rum and the ice cubes. Blend again until the mixture is smooth.

Pour into tall, chilled glasses. Garnish with tropical fruit of your choice.

Yield: Serves 4 to 6.

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Apricot-Tangerine Smoothie

10 apricots, pitted and coarsely chopped

1 cup freshly squeezed tangerine juice (about 4 tangerines)

3 tablespoons plain low-fat yogurt

Place the apricots, tangerine juice and yogurt in a blender. Blend until smooth and serve immediately.

Yield: About 2 cups.

Raspberry Smoothie with Soy Milk

2 cups raspberries

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2 cups soy milk

12 ice cubes

Honey to taste (optional)

Put the raspberries, soy milk and ice cubes in a blender and puree to a froth. Serve the honey separately so people can sweeten their smoothies to taste.

Note: If desired, save a few raspberries to sprinkle atop each smoothie.

Yield: Serves 4.

Banana Pumpkin Smoothie

1 cup low-fat vanilla yogurt

¾ cup canned pumpkin, chilled

½ cup ice cubes

1/3 cup fresh orange juice

1 tablespoon brown sugar

½ teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

Dash of ground cloves

Splenda, to taste (optional)

1 ripe banana, sliced and frozen

Combine yogurt and next 9 ingredients (through banana) in a blender and process until smooth. Garnish with a dash of ground cinnamon if desired. Serve immediately.

Yield: Serves 2.

Note: Don't skip the step of freezing the banana; that helps thicken the smoothie. And chilling the pumpkin keeps the smoothie cold when you blend it.

Approximate nutritional analysis per serving: 218 calories, 2.2 grams fat.

Blueberry-Peach Smoothie

2 peaches, sliced

1 cup blueberries

1 8-ounce cup nonfat vanilla yogurt

1 tablespoon honey

3 to 4 ice cubes

Combine all ingredients in a blender and puree.

Yield: Serves 2.

Approximate nutritional analysis per serving: 236 calories, 8 grams protein, 53 grams carbohydrates, 4 grams fiber, 1 gram fat, 79 milligrams sodium.

Note: For thicker smoothies, use more ice cubes.

Tip: Look for large, plump berries; they'll be sweeter. Wash blueberries just before serving to preserve their flavor and nutrition as long as possible.

Shake-Me-Up Melon

½ cup orange juice (about 1 orange, juiced and peeled, if using a juice machine)

1½ cups frozen cantaloupe chunks

½ teaspoon grated orange peel

1 teaspoon honey

Pour orange juice into blender; add frozen cantaloupe, orange peel and honey. Blend on high speed until smooth and serve immediately.

Note: Do not serve honey to children younger than 2. Infant botulism may result; small children cannot handle the bacteria spores that honey can transmit.

Yield: Serves 1.

Approximate nutritional analysis per serving: 159.6 calories, 2.9 grams protein, 38.5 grams carbohydrates, 0.7 grams fat (0.1 grams saturated), no cholesterol, 2.5 grams dietary fiber, no sodium, 35.1 grams sugar.

Peach Smoothies

1 ripe peach, peeled, pitted and cut in chunks

1 banana

4 tablespoons orange juice

2 ice cubes

1 cup peach yogurt

Place peach chunks, banana, orange juice and ice cubes in blender. Cover and process until ice cubes are broken up and fruit is pureed. Add yogurt; puree until smooth. Serve immediately.

Yield: Serves 4.

Approximate nutritional analysis per serving: 92.8 calories, 2.2 grams protein, 21.7 grams carbohydrates, 0.2 grams fat (no saturated), no cholesterol, 1.2 grams dietary fiber, 25.5 milligrams sodium, 17 grams sugar.

Papaya Smoothie

2 cups chopped peeled seeded papaya (about 1 medium)

1 cup chilled pineapple juice

½ cup low-fat milk

½ cup sliced banana

4 ice cubes

1 tablespoon honey

2 teaspoons fresh lime juice

Combine all ingredients in blender. Puree until smooth. Pour into 2 chilled tall glasses and serve.

Yield: Serves 2.

Related Topics: FOODRECIPES
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