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DIRECTIONS Recipe courtesy of: www.recipetips.com
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PRINTER-FRIENDLY VERSION
| 2 2 1/3 inch 1 cup |
Apples - roughly chopped Pears - roughly chopped Fresh Gingerroot Water or Apple Juice |
CHOICE OF 2 METHODS:
1. Blend ingredients in a juicer.
2. Peel and core,and blend in a blender with some water or applejuice.
Recipe courtesy of: www.recipezaar.com
Banana & Mango Shake
• Makes 2 servings
• Calories: 150
• A quick to prepared drink for busy breakfast times and is packed with nourishment for after school snacks!
1/2 |
Mango - ripe |
METHOD
• Put mango flesh into a blender with the banana.
• Add milk, orange juice, lime juice, sugar and frozen yogurt
• Blend on maximum speed for about 30 seconds or until mixed and frothy.
• Pour shake into glasses and serve immediately
• Garnish with sprigs of lemon or mint, if desired.ALTERNATIVE SUGGESTIONS
• Use skimmed milk instead of semi-skimmed for less fat yet similar levels of vitamins and minerals.
• Milk substitutes: 300 ml (10 fl oz) soya milk for the cow’s milk, and omit the frozen yogurt; or use 240 ml (8 fl oz) ..soya milk with 2 heaped tbsp soya ice cream.
• Use a ripe peach instead of the mango half.
• For a high- fibre shake, use 115 g (4 oz) stoned ready-to-eat prunes instead of the mango, with lemon juice instead of lime juice.
Recipe courtesy of: www.besthealthmag.ca/eat-well
Banana & Peach Smoothie
• Makes 4 servings
• Calories: 173
• Brimming with vitamins & minerals!
| 2 large 1 can (398 ml) 200 g 1⁄3 cup 1 Tbsp 1 1⁄4 cups Sprigs |
Bananas - thickly sliced Peach halves in natural juice Plain low-fat acidophilus Yogurt Fresh Mint - chopped Clear Honey Orange Juice - freshly squeezed Fresh mint to garnish (optional) |
METHOD
• Place the bananas, peaches and juice, yogurt, mint and honey in a food processor or blender
• Blend to a smooth purée, scraping down the sides of the container once or twice.
• Add the orange juice and blend briefly until mixed.
• Pour the smoothie into tall glasses and garnish with sprigs of mint, if desired.
| 220 g | Replace Peaches with Strawberries |
• Reserve 4 strawberries
• Blend the remainder with the bananas and yogurt (there is no need to add honey or mint).
• Mix in apple juice in place of the orange juice.
• Stir in the grated rind and juice of 1 lime.
• Pour into glasses
• Decorate each glass with a reserved strawberry skewered on a cocktail stick, if desired.
Recipe courtesy of: www.besthealthmag.ca/eat-well
Banana Slush
• Makes 20 servings• Make ahead for easy entertaining...and a huge success with all ages!
DISSOLVE & CHILL
| 4 cups 6 cups |
Sugar |
ADD
| 12 oz. (1 can) 48 oz. (1 can) 12 oz. (1 can) 5 |
Frozen Lemonade Pineapple Juice Frozen Orange Juice Bananas - ripe, crushed |
• Pour into a washed & cleaned ice cream bucket.
• Freeze.
• Thaw 6 hours before using
• Place in punch bowl & chop up with large knife &/or wooden spoon.
| 2 litre | 7-Up |
• Add 7-Up.
• Serve immediately.
Recipe courtesy of: Wally Job of Langley, BC. She has used this time-saving family-favourtie since receiving the Hillcrest Christian College cookbook, back in the early 1970s, from her mother-in-law.
Berry Smoothie
• Makes 2-3 servings
• Calories: 270
• Packed with vitamin D, this is a great breakfast drink or summer-slim meal plan.
• Treat your food sensitive family members to some of the fabulous alternatives suggested!
| 3/4 cup 1/2 cup or less 1 1/2 cup OPTIONAL 1 Tbsp+ 2 Tbsp 1 1/2 scoops |
Plain Yogurt - low-fat OR Goat Milk Skim Milk OR Almond Milk Banana Berries - assorted, fresh or frozen Flax Meal - ground Almond Butter Whey Protein Powder NOTE: Adding less liquid (i.e. milk) or adding 3 ice cubes will keep you feeling full longer if it is thicker. |
METHOD
• Whirl all - except Whey Protein Powder - smoothie ingredients together in blender.
• Once the strawberries are pulverized, run the blender while adding the protein powder.
Recipe courtesy by & adaptive from:besthealthmag.ca/eat-well AND candidaresults.com
Cherry-Melon Breakfast Drink
• Makes 2 servings
• A quick morning smoothie or refreshing dessert.
| 1 1/2 cups 1 cup (about 24) 1 cup 1 Tbsp 1/8 tsp |
Cantaloupe or Watermelon - cubed
Cherries - pitted fresh or frozen dry-pack , thawed, Plain Yogurt - low-fat Light Brown Sugar Ground Cloves |
METHOD
• In a food processor or blender, combine all ingredients.
• Whirl for about 1 minute or until smooth.
• Pour cherry-melon mixture into glasses
• Garnish with a sprig of mint
• Serve immediately.
Please Note: If cherries or melons are not available, substitute your favourite fruit. Be creative & be healthy!
Recipe courtesy of: www.besthealthmag.ca/eat-well
Mango, Peach & Apricot Fizz
• Makes 4 servings
• Calories: 55
• A luscious & wonderfully refreshing drink!
| 1 1 2 large 500 ml Garnish |
Mango - ripe Peach - ripe Apricots - ripe Ginger Ale, Sparkling Water or your favourite fizzy mixer Fresh Mint or Lemon Leaves |
METHOD
• Peel the mango and cut the flesh away from the central stone. Roughly chop the flesh and put it into a blender or food processor. Alternatively, if you are using a hand blender, put the mango in a large tall jug.
• Cover the peach and apricots with boiling water and leave for about 30 seconds, then drain and cool under cold running water. Slip off the skins. Roughly chop the flesh, discarding the stones, and add to the mango in the blender or food processor.
• Pour over enough of the ginger ale just to cover the fruit, then process until completely smooth. Pour in the remaining ginger ale and process again.
• Quickly pour into tall glasses, preferably over crushed ice.
• Decorate with fresh mint or lemon balm leaves, if you like.
• Serve immediately with wide straws or swizzle sticks.
VARIATIONS
• Using about 450 g (1 lb) fruit in total, try:
- Raspberry, Peach and Melon with bitter Lemon
- Strawberry, Banana and Orange segments with Tonic Water.
Recipe courtesy of: Low Calorie Cookbook, Reader's Digest
Power Shake
• Makes 2-3 servings
• Calories: 193
• Start your day right!
| 1 1/2 cups 1 cup 1/2 cup 3/4 cup 1 1/2 tsp 1 heaping Tbsp 1 tsp 1 Tbsp |
Mixed frozen Berries (or fresh cut Pineapple or Papaya*) Pineapple, Pomegranate or Cherry Juice Water Unsweetened Soy Milk or Rice Milk (for soy allergies use Whey or Organic Brown Rice Protein Powder**) Ginger Root - fresh, peeled and minced (or 1/2 teaspoon ground Cinnamon or Turmeric) Flax Meal Flax Oil Probiotic Powder or Liquid*** |
METHOD
• Combine all ingredients in a blender and puree until smooth.
* Can cut pineapple or papaya ahead of time and store in airtight container or bag in fridge for up to three days.
** Combine 2 heaping tablespoons of powder with 1/2 cup water (use instead of soy milk).
*** Make sure it contains, at least, acidophilus and bifidophilus. Available in refrigerator section of most health food stores.
Recipe courtesy of: http://www.besthealthmag.ca
Strawberry Yogurt Smoothie
• Makes 4 servings
• Calories: 54
• Ideal nourishment for the start of your family's day!
| 450 g 1 large 150 g garnish |
strawberries - ripe, hulled Orange - grated rind and juice of Plain Yogurt - low-fat strawberries (optional) |
METHOD
• Place the strawberries in a food processor or blender and add the grated orange rind, orange juice and yogurt. Blend to a smooth purée, scraping down the sides of the container once or twice during blending.
• For a really smooth consistency, press through a nylon sieve to remove the strawberry pips.
• Pour into glasses and garnish with strawberries, if desired.
ADDITIONAL VARIATIONS:
• 1 slice of fresh Mango to the smoothie. This will add natural sweetness.
• 1 cup fresh Pineapple, cubed (250 ml.)
• 1 medium, ripe Banana, sliced 1 cup
• Substitute Strawberry Yogurt (250 ml) for Plain
• 2 tbsp Honey (30 ml)
• 2 cups ice (500 ml)
• Pineapple, for garnish
Preparation time 5 mins
Serves 4
Recipe courtesy of: Cook Smart for a Healthy Heart, Reader's Digest AND http://www.foodtv.ca
