11 Smoothies & Spritzers Easy Recipes

Apricot Smoothie

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3/4 cup Canned apricots, packed in water or light syrup 1/2 cup Orange juice 1/2 cup Nonfat or low-fat yogurt 1 1/2 cup Ice cubes (optional) 1. Drain liquid from apricots. 2. Put all ingredients into blender. 3. Blend until smooth, about 4 minutes. 4. Pour into a tall glass.

Banana Smoothie

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1 medium Banana 1 cup Low-fat milk 1 tsp Vanilla 1 tsp Sugar 1 cup Ice cubes (optional) 1. Peel banana and break into pieces. 2. Place all ingredients in a blender. 3. Blend until smooth, about 4 minutes. 4. Pour into a tall glass. Makes 1 serving. Food Guide Pyramid servings: 1.5 fruit, .5 dairy.

Lots-O-Fruit Smoothie

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1 medium Peach (or 1/2 cup canned sliced peaches in juice or light syrup) 1 medium 1 cup blueberry 1 cup Ice cubes (optional) 1. Peel and slice the fresh peach. 2. Put the sliced peach into blender with banana, yogurt, and ice. 3. Cover blender and blend until smooth, about 3 minutes. 4. Make sure all fruit and ice are completely blended. 5. Pour into glasses and enjoy!

Melon Smoothie

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1 cup Frozen melon cubes 1/2 cup Low-fat milk 1/2 cup Nonfat or low-fat vanilla yogurt 1 cup Ice cubes (optional) Dash Cinnamon 1. Use either cantaloupe or honeydew melon. 2. Place all ingredients, except cinnamon, into blender and blend until smooth. 3. Stir with spoon or fork to see if all ingredients have been blended. each smoothie. Smoothies & Spritzers Makes 2 servings. Food Guide Pyramid servings: 1 fruit, .5 dairy. Makes 2 servings. Food Guide Pyramid servings: 1 fruit, .5 dairy.

Orange Julee Smoothie

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This is a quick and easy breakfast that includes the fruit and milk groups. 6 oz Frozen orange juice concentrate 2 Tbsp Sugar 1 cup Low-fat milk 1 cup Water 1 tsp Vanilla extract 10 or 12 Ice cubes 1. Place all ingredients in blender. 2. Blend until smooth. 3. Pour into glasses. Make shortly before serving or re-blend if served later.

Raspberry Smoothie

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1 cup Low-fat milk Raspberries, unsweetened, frozen 2 cup Low-fat cottage cheese 1 tsp Vanilla extract 1 1/2 tsp Sugar 2 whole Ice cubes 2 to 3 drops Almond or vanilla extract (optional) 1. Put all of the ingredients into a blender. 2. Blend for 45 seconds or until your smoothie is creamy and smooth. 3. Pour into a tall glass and enjoy. Hint: Replace raspberries with strawberries, or blueberries, or any other fruit you like. Hint: For a creamier drink, add 1/2 cup nonfat or low-fat vanilla yogurt. Makes 2 servings. Food Guide Pyramid servings: 2 fruit, .5 dairy. Makes 2 servings. Food Guide Pyramid servings: 1 fruit, 1.5 dairy

Strawberry/Banana Smoothie

1 cup Low-fat yogurt 1 cup Pineapple juice 3 whole Ice cubes, crushed 5 medium Strawberries 1 medium Banana, peeled 1. Place all ingredients in blender. 2. Blend until smooth. Serve at once.

Strawberry Smoothie

1 cup without syrup 1 cup Nonfat or low-fat vanilla yogurt 1 cup Ice cubes (optional) 1/2 tsp Vanilla extract (optional) 1. Place all ingredients in a blender. 2. Blend until mixture is frothy, about 4 minutes. 3. Make sure all strawberries and ice cubes are blended. 4. Pour into glasses. Smoothies & Spritzers Hint: You can crush the ice cubes in a plastic bag using a rolling pin or hammer to tap the ice cubes. Do NOT pound the ice cubes, as that will tear the plastic bag. Makes 1 serving. Food Guide Pyramid servings: 3 fruit, 1 dairy. Frozen strawberries, packed Makes 2 servings. Food Guide Pyramid servings: 1 fruit, .5 dairy.

Lime Spritzer

3/4 cup Frozen pineapple juice concentrate, thawed 1/2 cup Lime juice, bottled or fresh 1 1/2 cups Water 1 1/2 cups Club soda or any unflavored, unsweetened carbonated water Combine thawed pineapple juice concentrate, lime juice, water, and club soda in a pitcher. Stir with a spoon until the juices are well blended and any frozen juice has dissolved. Pour over ice and enjoy!

Grape Spritzer

1 12-oz can Frozen grape juice 4 1/2 cups Club soda or any unflavored, unsweetened carbonated water Place both ingredients in a pitcher and stir until well blended, or you can put them into a blender and mix on slow speed. Serve immediately.

Orange Spritzer

2 cups Unsweetened orange juice 1 Tbsp Lemon juice, bottled or fresh 1 cup Club soda or any unflavored, unsweetened carbonated water Pour all of the ingredients into a pitcher and stir well with a large spoon. Serve immediately. Makes 2 servings. Food Guide Pyramid servings: 1 fruit. Makes 2 servings. Food Guide Pyramid servings: 2 fruit. Makes 2 servings. Food Guide Pyramid servings: 2 fruit.

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