Super Smoothies

50 Recipes for Health and Energy

Super Smoothies - 50 Recipes for Health and Energy

By Mary Corpening Barber and Sara Corpening Whiteford
Photographs by E.J. Armstrong
and Amy Neunsinger

3-3/8 x 4-3/4 in; 50 full-color photographs
Hardcover
Published in April, 2002
ISBN 0811832848
ISBN13 9780811832847

Purchase at Amazon and Chronicle Books

The Super Smoothies Deck is available at Chronicle Books

A taste of recipes from the book:

Beta Boost

The yellow or orange color of a fruit or vegetable is a clue that it’s rich in beta-carotene, which is what the body uses to make vitamin A. It’s an important nutrient with all sorts of great benefits, like protection against memory loss, heart disease, cancer, and stroke. Of course those same fruits and vegetables make an excellent smoothie, too, which is really why we like them so much.

• 1 cup diced mango
• 1 cup chilled carrot juice
• 1 cup frozen unsweetened quartered strawberries
• 1/3 cup chopped red bell pepper

Combine the mango and carrot juice in a blender. Add the strawberries and bell pepper. Blend until smooth.

Makes about 2 1/2 cups; serves 2

Per serving: calories 132; calories from fat 9 (6%); total fat 1 g; saturated fat 0 g; cholesterol 0 mg; carbohydrate 32 g; fiber 5 g; protein 2 g; vitamin A 35,849 i.u.; beta-carotene 22 mg; vitamin B6 0.5 mg; vitamin B12 0 mcg; vitamin C 112 mg; vitamin D 0 i.u.; vitamin E 2 mg; folate 39 mcg; calcium 51 mg; iron 1 mg; magnesium 35 mg; phosphorus 80 mg; potassium 655 mg; selenium 2 mcg; sodium 39 mg; phytochemicals: beta-carotene, phenolic acids, polyphenols, lycopene

Kids flip for this vivid purple smoothie. It’s a terrific way to get a juice fix, and because it’s made with yogurt, it’s rich in calcium, which is essential for strong bones and teeth.

• 1 cup low-fat vanilla frozen yogurt
• 1/2 cup grape juice
• 3/4 cups frozen red grapes
• 3/4 cup frozen unsweetened blueberries

Combine the frozen yogurt and grape juice in a blender. Add the grapes and  blueberries. Blend until smooth.

Makes about 2 1/2 cups; serves 2

Per serving: calories 299; calories from fat 45 (15%); total fat 5g; saturated fat 2g; cholesterol 50 mg; carbohydrate 58 g; fiber 2 g; protein 9g; vitamin A 122 i.u.; beta-carotene 0.1 mg; vitamin B6 0.2 mg; vitamin B12 0 mcg; vitamin C 17 mg; vitamin D 0 i.u.; vitamin E 1 mg; folate 9 mcg; calcium 213 mg; iron 1 mg; magnesium 14 mg; phosphorus 170 mg; potassium 439 mg; selenium 9 mcg; sodium 57 mg; phytochemicals: polyphenols

There are few foods quite as refreshing as melon, and combined with frozen green grapes, the result is uniquely clean and satisfying. The addition of cucumber in this smoothie makes it cool and hydrating, certain to be welcome on a sweltering summer day. Even those who aren’t counting their calories and fat grams will be wowed by this healthy version of a green slurpee.

• 1 1/2 cups chopped honeydew melon, chilled
• 1/2 cup white grape juice
• 1/2 cup chopped seeded cucumber
• 3/4 cup frozen green grapes

Combine the honeydew, grape juice, and cucumber in a blender. Add the grapes. Blend until smooth.

Makes about 2 cups; serves 2

Per serving: calories 109; calories from fat 5 (4%); total fat 0.5 g; saturated fat 0 g; cholesterol 0 mg; carbohydrate 28 g; fiber 1 g; protein 1 g; vitamin A 155 i.u.; beta-carotene 0.1 mg; vitamin B6 0.2 mg; vitamin B12 0 mcg; vitamin C 87 mg; vitamin D 0 i.u.; vitamin E 0.5 mg; folate 44 mcg; calcium 23 mg; iron 0.5 mg; magnesium 15 mg; phosphorus 31 mg; potassium 506 mg; selenium 10 mcg; sodium 16 mg; phytochemicals: polyphenols

Researchers and nutritionists know that kids who eat breakfast perform better in school than those who don’t, but parents know that getting kids to eat a healthy morning meal is not always easy. Well, you’ll hear no excuses when this eye-opening blend of strawberries and bananas is served. It takes only a few minutes to make and drink, and it’s rich in vitamin C and protein. Plus, kids find it irresistible.

• 1 cup low-fat vanilla yogurt
• 1/2 cup strawberry nectar
• 3/4 cup frozen unsweetened quartered strawberries
• 1 frozen banana, sliced

Combine the yogurt and strawberry nectar in a blender. Add the strawberries and banana. Blend until smooth.

Makes about 2 1/2 cups; serves 2

Per serving: calories 210; calories from fat 18 (8%); total fat 2g; saturated fat 1g; cholesterol 10 mg; carbohydrate 44 g; fiber 2 g; protein 6g; vitamin A 113 i.u.; beta-carotene 0.1 mg; vitamin B6 0.4 mg; vitamin B12 0.6 mcg; vitamin C 42 mg; vitamin D 0 i.u.; vitamin E 0.5 mg; folate 22 mcg; calcium 187 mg; iron 0.5 mg; magnesium 23 mg; phosphorus 173 mg; potassium 595 mg; selenium 1 mcg; sodium 75 mg; phytochemicals: lycopene, polyphenols