Blueberry Smoothie Recipes

Blueberry Smoothie Recipes for Smoothies - How Foods Fight Cancer

MAKES 2 CUPS (2 SERVINGS)

Smoothies are a delicious way to add healthful fruits to your diet. Frozen berries can be purchased
at most supermarkets and natural food stores. To freeze your own, loosely pack clean,
dry berries in a heavy-duty zipper-lock plastic bag or storage container. For a thick smoothie that
can be eaten with a spoon, use the minimum amount of soymilk necessary for blending; if you prefer a thinner smoothie, simply add a bit more.

11⁄2 cups frozen blueberries
1 cup frozen banana chunks (see sidebar)
1⁄2 to 1 cup fortified soymilk or other nondairy milk
1 tablespoon apple juice concentrate


1. Combine all of the ingredients in a blender and process until smooth.
Stop the blender occasionally to scrape down the sides of the container
and push any unblended fruit into the blades with a rubber
spatula.
2. Blueberry Smoothie is best served immediately. Leftovers may be
stored in the refrigerator for up to 1 day or frozen for up to 1 week.
Blend the mixture again before serving.


PER SERVING: 213 calories; 1.9 g fat; 0.3 g saturated fat; 7.8% calories from fat; 0 mg cholesterol;
4.3 g protein; 50 g carbohydrate; 31.1 g sugar; 6.8 g fiber; 40 mg sodium; 91 mg calcium; 1.4 mg
iron; 23.6 mg vitamin C; 75 mcg beta-carotene; 1.9 mg vitamin E

How to Freeze Bananas

Frozen fruit, especially frozen bananas, make it possible to create thick, low-fat
smoothies. Start with bananas that have brown speckles, as they will be sweet
and ripe. Peel them, break them into chunks, and arrange the pieces on a baking
sheet or tray to freeze. Once frozen, pack them loosely into heavy-duty
zipper-lock plastic bags or storage containers and keep frozen until you are
ready to use them. Frozen bananas will keep for up to 3 months.