Sara Corpening Whiteford - Super Smoothies: 50 Recipes for Health and Energy

In The Super Smoothies Deck, weve taken advantage of recent nutritional research to create smoothies that may help you sleep, ward off a cold, and calm an upset stomach. A registered dietitian has analyzed every recipe in this deck and offered advice on how to combine ingredients to get the maximum benefit from each healthy, flavorful drink. Our smoothies can fuel a workout, freshen your breath, and even help enhance your love life. The 50 smoothie recipes in this deck were developed with the well-being of the entire family in mind. Pregnant women, the weight conscious, and even teething babies can benefit from the nutritionally enhanced fresh-fruit blends included here.

Though all the smoothies in this deck were developed with the goal of promoting good health, the most important requirement we had for every recipe was that it taste great. No smoothie, no matter how healthy, will do much good if you dont want to drink it. In this deck, flavor always comes first. We left out taste- and texture-altering nutritional supplements of dubious value and relied instead on peak-of-the-season produce and other flavorful ingredients. In these cards youll find recipes for 50 absolutely irresistible smoothies that will nourish your mind, body, and soul. So plug in your blender and drink to your health. Super Smoothies are here.

Text copyright 2002 Mary Corpening Barber and Sara Corpening Whiteford

Photographs for the following smoothie cards copyright 2002 Amy Neunsinger: Tension Tamer, C-Breeze, Fiber Burst, Virility Vibe, Over the Rainbow, Adios Anemia, Lean n Green, Heart Throb, Stomach Soother, Raspberry Refueler

All other photographs copyright 2002 E. J. Armstrong

All rights reserved. No part of this deck may be reproduced in any form without written permission from the publisher.

eISBN 978-0-8118-7170-9

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NutraSweet is a registered trademark of the NutraSweet Company. Gatorade is a registered trademark of Stokely-Van Camp, Inc. SweeTARTS is a registered trademark of the Societe des Produits Nestle S.A. Switzerland Corporation. Slurpee is a registered trademark of the Southland Corporation. Tabasco is a registered trademark of the McIlhenny Company, Avery Island, LA. Grape-Nuts is a registered trademark of the General Foods Corporation.

Smoothies are surely one of the simplest of all foods to make, but there are a few things to know that will make an easy task even easier. The most important thing to remember is that you cant make a good smoothie from bad produce. Shop carefully and choose the best your market has to offer.

Many of the recipes in this book call for fruits that are frozen. Thats because frozen fruit helps make a cold smoothie that is thick and concentrated with fruit flavor. Fruit freezes quickly, most of it within a few hours, and having frozen fruit on hand means you can have a smoothie ready in just minutes.

Before freezing fruit, wash and dry it thoroughly. Peel and seed the fruit if necessary, and then cut it into small pieces. Place the fruit flat in self-sealing plastic bags and freeze. For your convenience, you can also buy several kinds of frozen unsweetened fruit. We recommend that you use frozen fruit within 2 weeks. We dont recommend freezing vegetables for smoothies.

The range of binders is immense, from yogurts, fruit juices, and nectars to buttermilk, soy milk, coconut milk, and even tofu. Remember to use all natural ingredients if possible. Avoid artificial ingredients and sweeteners such as aspartame (which is often inconspicuously labeled) and NutraSweet, which can leave an unpleasant aftertaste.

Researchers and nutritionists know that kids who eat breakfast perform better in school than those who dont, but parents know that getting kids to eat a healthy morning meal is not always easy. Well, youll 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 its rich in vitamin C and protein. Plus, kids find it irresistible.

1 cup low-fat vanilla yogurt

cup strawberry nectar

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 cups; serves 2

Per serving: calories 210; calories from fat 18 (8%); total fat 2 g; saturated fat 1 g; cholesterol 10 mg; carbohydrate 44 g; fiber 2 g; protein 6 g

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

1 cup low-fat vanilla frozen yogurt

cup grape juice

cup frozen red grapes

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 cups; serves 2

Per serving: calories 299; calories from fat 45 (15%); total fat 5 g; saturated fat 2 g; cholesterol 50 mg; carbohydrate 58 g; fiber 2 g; protein 9 g

When we were kids, rainbow sherbet, a blend of orange, lime, and raspberry, was the dessert we loved best. Weve re-created the flavors of that childhood favorite here in a healthy blend of juice and fruit thats better for us than the sherbet we consumed as youngsters.

1 cup orange segments, seeded and chilled

cup chilled apple juice

1 cup orange sherbet

1 cup frozen unsweetened raspberries

Combine the orange segments and apple juice in a blender. Add the sherbet and raspberries. Blend until smooth.

Makes about 2 cups; serves 2

Per serving: calories 249; calories from fat 22 (9%); total fat 2.5 g; saturated fat 1 g; cholesterol 5 mg; carbohydrate 58 g; fiber 4 g; protein 2.5 g

Welcome your little Einstein home from school with a tall glass of this chocolatey smoothie. Inspired by old-fashioned rocky road sundaes, its also a nutritious way to top off a birthday party or celebrate the victory of your favorite soccer team.

cup soft silken tofu

cup chilled chocolate rice milk

cup chocolate sorbet

1 frozen banana, sliced

cup toasted pecans (optional)