Refreshing Beverage Options

STRAWBERRY-PEACH SMOOTHIE
from "Mollie Katzen's Sunlight Café"
Preparation time: 5 minutes
Yield: 1 large, or 2 smaller, servings
NOTE: If all the ingredients (except maybe the banana) are chilled ahead of time, you'll have a cold smoothie, ready-to-drink. If not, you can chill the smoothie after it is blended.
2/3 cup orange juice
2 medium-sized ripe peaches, peeled, if necessary, and cut into chunks
1/2 a ripe banana
1 to 2 cups strawberries (hulled and sliced)
1 cup non-fat plain, vanilla, or lemon yogurt
Optional:Up to 1/2 cup protein powder (vanilla-flavored whey- or soy-based)
Up to 2 teaspoons flaxseed oil
Maple syrup to taste
Put everything in a blender and pureé until smooth. Chill until serving time.

Nutrition Information per serving, based on 2 cups strawberries, 1 small banana, 2 servings
243 calories
1.5 g fat
2.5 mg cholesterol
97.3 mg sodium
52.1 g carbohydrates
9.8 g protein

Tropical Blueberry Smoothie
3 servings
1 8 oz can crushed pineapple, drained
1 ripe banana, peeled and sliced
1 cup skim milk
1 cup fresh or frozen blueberries

Put all ingredients in blender, cover and blend. Add ice before or after if desired. For extra protein, add some protein powder.
Nutrition information (based on whole milk)
139 calories
2 g fat
6 mg cholesterol
43 mg sodium
29 g carbohydrates
4 g protein


From: The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/recipes/fruit-cooler/index.html
Fruit Cooler
Store-bought or café smoothies are marketed as "health" foods, but they are often loaded with sugar and high in calories—some have upwards of 300 calories in a 12 ounce serving. Try making a refreshing fresh fruit cooler instead. There's no added sugar, and just a small amount of fruit, so this drink is only about 18 calories for each 12-ounce glass.

Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.

Nutrition Information
1 serving
16 calories
.2 g fat
1 mg sodium
58.2 mg potassium
3.6 g carbohydrates
.3 g protein