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This is a smoothie to sip when you return from the gym, a crucial time to replenish spent nutrients. The protein-rich tofu will give your brain a boost as it is rich in omega-3 fatty acids, which can guard against some of the negative effects of aging.
1/2 cup soft silken tofu
1-1/4 cups pear nectar
1/2 cup frozen diced pineapple
1/2 frozen banana, sliced
1 teaspoon fresh lime juice
Combine the tofu and pear nectar in a blender. Add all the remaining ingredients. Blend until smooth.
MAKES ABOUT 2-1/2 CUPS; SERVES 2 PER SERVING: calories 170; calories from fat 18 (10%); total fat 2 g; saturated fat 0.5 g; cholesterol 0 mg; carbohydrate 38 g; fiber 3 g; protein 3.5 g; vitamin A 39 i.u.; beta-carotene 0 mg; vitamin B6 0.2 mg; vitamin B 12 0 mcg; vitamin C 11 mg; vitamin D 0 i.u.; vitamin E 0.2 mg; folate 12 mcg; calcium 30 mg; iron 1 mg; magnesium 35 mg; phosphorus 51 mg; potassium 281 mg; selenium 1 mcg; sodium 10 mg; phytochemicals: isoflavones, phenolic acids
Honeydew and cantaloupe have hardly any calories, and yet they're full of flavor and nutrition, two things that anyone, whether they're watching their weight or not, can appreciate. The orange-fleshed cantaloupe is a good source of vitamin A and beta-carotene, which can help guard against heart disease and stroke.
2 cups diced cantaloupe
1/3 cup lemon sorbet
2 teaspoons frozen orange juice
1 teaspoon fresh lemon juice
4 ice cubes, crushed
Pinch of salt
Combine all the ingredients in a blender. Blend until smooth.
MAKES ABOUT 2 CUPS; SERVES 2 PER SERVING: calories 134; calories from fat 5 (4%); total fat 0.5 g; saturated fat 0 g; cholesterol 0 mg; carbohydrate 33 g; fiber 2 g; protein 2 g; vitamin A 21,000 i.u.; beta-carotene 13 mg; vitamin B6 0.3 mg; vitamin B 12 0 mcg; vitamin C 88 mg; vitamin D 0 i.u.; vitamin E 0.3 mg; folate 39 mcg; calcium 34 mg; iron 0.5 mg; magnesium 28 mg; phosphorus 57 mg; potassium 717 mg; selenium 1 mcg; sodium 33 mg; phytochemicals: beta-carotene, phenolic acids
The flavor of this smoothie reminds us of a raspberry Julius, that juice drink we loved as kids. We were thrilled to find out that raspberries, which are one of our favorite fruits, help prevent chronic disease. When the rasberries are combined with the bone-building calcium found in yogurt, milk, and powdered milk, they make one mighty smoothie. Be aware that boosting your calcium intake on a regular basis may prevent osteoporosis.
1 cup low-fat raspberry yogurt
3/4 cup low-fat milk
1 cup frozen unsweetened
1/2 cup frozen unsweetened raspberries
1/3 cup powdered milk
Combine the yogurt and low-fat milk in a blender. Add all the remaining ingredients. Blend until smooth.
MAKES ABOUT 2-1/2 CUPS; SERVES 2 PER SERVING: calories 250; calories from fat 32 (13%); total fat 3.5 g; saturated fat 2 g; cholesterol 16.5 mg; carbohydrate 44 g; fiber 3.5 g; protein 8 g; vitamin A 515 i.u.; beta-carotene 0.8 mg; vitamin 66 0.1 mg; vitamin B1 2 1.2 mcg; vitamin C 56 mg; vitamin D 86 i.u.; vitamin E 0.2 mg; folate 33 mcg; calcium 283 mg; iron 1 mg; magnesium 40 mg; phosphorus 342 mg; potassium 727 mg; selenium 6 mcg; sodium 163 mg; phytochemicals: lycopene