How to Make Healthy Fruit Smoothies

Get twp to four servings of fruit per day from smoothies.

Fruit smoothies are a low fat, low calorie snack or meal replacement that can aid in weight loss and increased nutritional health. Not only are fruit smoothies chock full of vitamins and antioxidants, they can also be quite delicious. If you need to refuel on the run, need an energy boost, or are just looking to watch your waistline, fruit smoothie recipes are always good to have on hand.

Things You'll Need

• Blender
• Strawberries
• Banana
• Apricot
• Crushed pineapple
• Mango
• Papaya
• Orange juice
• Ice
• Flaxseed oil
• Protein powder
• Skim milk powder
• Non-fat yogurt
• Sugar substitute
• Paring knife

Instructions

Strawberry Banana Smoothie

1. 

   A paring knife is useful in cutting soft fruits.

   Cut 1 cup of fresh strawberries and one banana into small, bite-size pieces with a paring knife.

2. Combine these fruit pieces in a blender with 1 cup non-fat yogurt, one packet of a sugar substitute and 2 cups of ice on top.

3. Blend the ingredients on high until the smoothie is thick and creamy.

Apricot Pineapple Smoothie

1. Dice one fresh apricot, six strawberries and half a banana with a paring knife.

2. Pour 1 1/2 cup of water and 1 tsp. flaxseed oil into the blender before adding the diced fruit and 1/4 cup of crushed pineapple. Add 1 tbsp. of protein powder and 1 tbsp. skim milk powder on top of all of the ingredients.

3. Blend on high, stopping to check periodically to make sure the powders mix in with the rest of the ingredients. Blend until all of the ingredients are mixed together.

Tropical Fruit Smoothie

1. Peel, seed and dice one mango and one papaya into small pieces with a paring knife. Dice 1/2 cup of fresh strawberries as well.

2. Pour 1/3 cup of orange juice into the blender, followed by the diced fruit and five cubes of ice.

3. Blend the ingredients on high until smooth.

Tips & Warnings

• If your blender has a smoothie setting, blend the ingredients on this setting.

• Add protein powder and flaxseed oil to all of the smoothie recipes if desired.

• Do not remove the top of the blender while the machine is running as the ingredients will splash out.

References

• Smoothie Web: Non-fat Low Calorie Strawberry Banana Smoothie
• HealthRecipes.com: Healthy Smoothie Recipes!
• Allrecipes.com; Tropical Fruit Smoothie; Lisa B.
• Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day

Resources

• Foodnetwork.com: Healthy Eating