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Very Berry Breakfast

Start your day off with a bang with this fruit-packed smoothie.

SERVINGS: 2

1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.

NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

 

This decadently thick drink can even satisfy your desire for ice cream!

SERVINGS: 1

1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks

1. COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at "whip" speed until smooth.

NUTRITION (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein

Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.

SERVINGS: 4

1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey

COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

NUTRITION (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein

Banana-Blueberry-Soy Smoothie

Succulent, summer-ripe blueberries burst with flavor in this delicious drink. Skip the sugar or artificial sweetener for a healthier pick; the fruit makes it naturally sweet.

SERVINGS: 2

1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract

COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.

NUTRITION (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein

Tropical Papaya Perfection

Thick like a milkshake, this coconut-infused smoothie transports you to a tropical island.

SERVINGS: 1

1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed

COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

NUTRITION (per serving) 299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein

Just Peachy

Fat-free vanilla ice cream makes this dish sinful and slimming. Skip the spoonful of sugar for a healthier pick.

SERVINGS: 2

1 c 1% milk 
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder
3 ice cubes

1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it's evenly distributed.

NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 245 g sugars, 2 g fiber, 9 g protein

Watermelon Wonder

Transform a summer fruit favorite into a drinkable delight. Just remember to buy seedless watermelon or remove the seeds before you blend!

SERVINGS: 2

2 c chopped watermelon
¼ c fat-free milk
2 c ice

COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.

NUTRITION (per serving) 56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein

Berry Vanilla Sensation

Fat-free vanilla yogurt sweetens this tangy fruit smoothie.

SERVINGS: 2

½ c frozen unsweetened raspberries
½ c frozen unsweetened strawberries
¾ c unsweetened pineapple juice
1 c (8 oz) fat-free vanilla yogurt

COMBINE the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth.

NUTRITION (per serving) 192 cals, 0.5 g fat, 0.1 g sat fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein

Slim-Down Smoothie

Wonderfully thick and tasty, this drink easily substitutes for milkshakes and ice cream.

SERVINGS: 1

1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice

PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.

NUTRITION (per serving) 185 cals, 2 g fat, 1 g sat fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein

Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go soy smoothie.

SERVINGS: 1

1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced

COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

NUTRITION (per serving) 350 cals, 3.5 g fat, 0.1 g sat fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein

Alkalinity Bliss

A single teaspoon of chia seeds packs almost 2 grams of fiber!

Serves 1-2

½ pear
¼ avocado
1 packed cup spinach
¼ cup coconut water
1 cup almond milk
1 tsp chia seeds
1 scoop protein powder (hemp, pumpkin or pea works great!)
pure water

BLEND all ingredients.

ZUMBABOOSTER

Med zumba-smoothien får du energi som räcker för att dansa hela natten. Dessutom får du rätt sorts energi för att klara att hålla koncentrationen att följa zumba-stegen.

Ingredienser - 1 pers
2 tsk morotssaft
1 äpple
1 päron
½ dl tjock grekisk yoghurt
1 tsk flytande honung

Saften av ½ citron

Tillagning

Lägg alla ingredienser i en mixer och kör tills drinken har en slät konsistens.

Dessa recept är hittade på en hemsida som heter prevention.com

Lägger upp en länk så hittar ni direkt till recepten.

http://www.prevention.com/food/healthy-recipes/20-super-healthy-smoothies?s=20