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Dash of Class: Blend a better breakfast with these smoothie recipes

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By Nora Sweat

When I was a teenager, milk shakes were just the best. My favorite at Lakers drive-in in Stephensburg was peanut butter. Available at all the fast food restaurants, they were not waist slimmers. Then Wendy’s came along with its chocolate treat, Frosty, which now also comes in vanilla or even swirled with chocolate in a cone. And at the Kentucky State Fair, there was a wonderful treat called Pineapple Whip.

But with the millennial generation came the popularity of smoothies. Most can be healthy and some just make breakfast a “fast break.”

Today, I have recipes for several smoothies, some healthy and some just because they taste good. One necessary piece of equipment is a blender or something called a bullet, which is my choice. If you are making more than one, I recommend the blender, but for a single smoothie, a bullet is a great choice. They are smaller and easier to clean.

Tropical Pineapple Smoothie

1 cup fat-free milk

1 can (8 ounces) unsweetened crushed pineapple 

2 cups unsweetened pineapple juice

3 tablespoons sugar

1/2 teaspoon vanilla extract

1/4 teaspoon coconut extract

Ice cubes

In a blender, place the first six ingredients; cover and process until smooth. Add ice cubes; cover and continue to blend until smooth. Pour into chilled glasses; serve immediately. Yield: 3 servings.

Nutritional facts: 1 cup equals 126calories; trace fat (trace saturated fat), 2 mg cholesterol, 45 mg sodium, 29 g carbohydrate, 1 g fiber, 3 g protein.

Source: www.tasteofhome.com

BerryNutritious Smoothie

1 cup orange juice

1/2 cup fat-free plain yogurt

1/2 cup silken firm tofu

1 medium ripe banana, sliced and frozen

1/2 cup frozen unsweetened strawberries

1/2 cup frozen unsweetened raspberries

2 tablespoons toasted wheat germ

In a blender, combine all ingredients; cover and process for 30 seconds or until smooth. Pour into chilled glasses; serve immediately. Yield: 3 servings.

Nutritional facts: 1 cup equals 141 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 35 mg sodium, 28 g carbohydrate, 3 g fiber, 6 g protein.

Source: www.tasteofhome.com

Fruit Smoothie

2 cups 2 percent milk

1 cup frozen unsweetened sliced peaches

1 cup frozen unsweetened strawberries

1/4 cup orange juice

2 tablespoons honey

In a blender, combine all ingredients. Cover and process until smooth. Pour into chilled glasses; serve immediately. Yield: 4 servings.

Nutritional facts: 1 cup equals 128 calories, 2 g fat (1 g saturated fat), 9 mg cholesterol, 62 mg sodium, 23 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchanges: 1 fruit, 1/2 reduced-fat milk.

Source: www.tasteofhome.com

Orange Smoothie

1 navel orange, peeled

¼ cup fat free half and half or fat free yogurt

2 tablespoons orange juice concentrate

¼ teaspoon vanilla extract

4 ice cubes

In a blender, combine the orange, half and half or yogurt, orange juice concentrate, vanilla and ice cubes. Process the mixture until smooth.

Source: www.prevention.com/recipes

Banana Blueberry Smoothie

2 bananas, sliced and frozen

1 cup frozen blueberries

8 ounce carton plain low-fat yogurt

½ cup milk

Ice cubes

Combine first four ingredients in container of an electric blender. Add enough ice cubes to bring mixture to 4 cup level. Blend until mixture is smooth, and serve immediately. Yield: 4 cups

Source: “Southern Living Cookbook,” 1990

Tropical Smoothie

2 cups peeled, seeded and chopped mango or papaya

1 cup orange juice

½ cup milk

2 tablespoon honey

Combine all ingredients in container of an electric blender. Process until smooth. Yield: 3 cups

Source: “Southern Living Cookbook,” 1990

Chocoholic Smoothie

2 cups chocolate ice cream, softened

2 bananas, sliced

½ cup milk

¼ cup chocolate syrup

Ice cubes

Garnish: shaved chocolate

Process the first four ingredients in a blender. Add enough ice cubes to bring mixture to 4 ½ cup level; process until smooth, stopping once to scrape down sides. Garnish, if desired; serve immediately. Yield: 4 ½ cups

Yield: “Southern Living Cookbook,” 1997

 Nora Sweat, author of “Mama and Me,” is a native of Hardin County and a retired home economics/family and consumer science teacher. She can be reached at norasweat@thenewsenterprise.com or by mail at 408 W. Dixie Ave., Elizabethtown, KY 42701.