1 6 ounce carton low-fat yogurt ½ cup liquid 1 cup fresh, frozen, or canned fruit sweetener flavorful mix-in(s)
Ginger-Mango Smoothie:
Yogurt: plain Greek yogurt; Liquid: 1/4 cup mango nectar and 1/4 cup milk; Fruit: refrigerated mango slices or frozen mango chunks; Sweetener: 1 tablespoon honey; Flavorful Mix-Ins: half of a ripe banana, frozen and cut up, and 1/2 teaspoon grated fresh ginger. (If necessary, thin with additional milk to desired consistency.)Nutrition per serving: 202 calories, 11 g protein, 37 g carbohydrate, 2 g total fat (1 g sat. fat), 10 mg cholesterol, 2 g fiber, 32 g total sugar, 23% Vitamin A, 63% Vitamin C, 56 mg sodium, 14% calcium, 1% iron
PB&J Smoothies:
Yogurt: plain Greek yogurt; Liquid: milk; Fruit: 1 ripe banana, frozen and cut up; Sweetener: 2 tablespoons grape jelly; Flavorful Mix-In: 2 tablespoons creamy peanut butter.Nutrition per serving: 293 calories, 15 g protein, 38 g carbohydrate, 11 g total fat (3 g sat. fat), 12 mg cholesterol, 3 g fiber, 25 g total sugar, 5% Vitamin A, 9% Vitamin C, 146 mg sodium, 18% calcium, 3% iron
Cherry-Almond Smoothies:
Yogurt: plain Greek yogurt; Liquid: plain soymilk; Fruit: frozen dark sweet cherries; Sweetener: 1 tablespoon honey; Flavorful Mix-In: 1/4 teaspoon almond extract.Nutrition per serving: 171 calories, 12 g protein, 27 g carbohydrate, 2 g total fat (1 g sat. fat), 7 mg cholesterol, 2 g fiber, 23 g total sugar, 5% Vitamin A, 1% Vitamin C, 68 mg sodium, 11% calcium, 3% iron
Pina Colada Smoothies:
Yogurt: vanilla yogurt; Liquid: unsweetened coconut milk; Fruit: frozen unsweetened pineapple chunks; Sweetener: 2 teaspoons honey; Flavorful Mix-Ins: half of a ripe banana, cut up, and 1/4 teaspoon vanilla.Nutrition per serving: 260 calories, 5 g protein, 35 g carbohydrate, 11 g total fat (10 g sat. fat), 4 mg cholesterol, 2 g fiber, 29 g total sugar, 2% Vitamin A, 67% Vitamin C, 88 mg sodium, 16% calcium, 6% iron
