Cool and Nutritious Recipes for Shakes
and Smoothies
Strawberry-Banana Yogurt
Shake
½
cup plain yogurt
½ cup banana
½ cup light cream or milk
1/4 cup egg substitute
½ cup strawberries
Measure all ingredients into blender.
Blend on high speed until smooth (about
30 seconds). Pour into a tall glass. Makes
two servings: 260 calories and 9 grams
protein per serving.
Juice Shake
3/4
cup fruit juice
1 ½ cup ice cream (3-4 scoops)
1/4 cup instant nonfat dry milk powder
Combine all ingredients in blender and
blend until smooth. Makes one serving:
645 calories and 11 grams of protein.
High-Protein Smoothies
1 cup
cottage cheese
1 cup yogurt
Add one of the following:
1 banana + some strawberries + 1 tsp
vanilla + honey to taste
1 peach + some strawberries + 1 tsp
vanilla + honey to taste
1 banana + 2 tsp peanut butter + 1
tsp vanilla + honey to taste
Variations: Substitute your favorite fruit
or jam. Substitute chocolate or other
flavoring for vanilla. If you want it
thinner, add more yogurt. If you want
it colder, blend with ice cubes. Makes
three servings: 158 calories and 14 grams
protein per serving.
Blender Banana
1 cup
light cream or milk
1 small banana, cut up
1 tbsp honey
Place all ingredients in blender. Blend
on high speed until smooth (about 10 seconds).
Serve immediately or freeze for a dessert.
Makes one serving: 630 calories and 8
grams protein.
Strawberry Frost
2 tsp
sugar
1 tbsp apple juice
3 oz orange juice
2/3 cup strawberries
1/4 cup strawberry yogurt
Combine ingredients in a blender and whip
10 seconds. Makes one serving: 220 calories
and 6 grams protein.
Very High-Calorie Milk
Shake
½
cup ice cream (any flavor)
½ cup whipping cream (unwhipped)
1/4 cup Karo syrup
1 tsp vanilla
Mix all ingredients together in blender.
Makes one serving: 780 calories, 5 grams
protein.
Frozen Fruit Slush
(the consistency
of this drink makes it very easy to swallow)
4 tbsp
sugar
1 6 oz can fruit juice concentrate
3 cups crushed ice
Put all ingredients in blender and blend
to desired consistency. Spoon into dishes
and serve. Makes four servings: 130 calories
and 1 gram of protein per serving.
Easy Blender Fruit Whip
1
tbsp gelatin powder
½ cup boiling water
1 10 oz package frozen fruit, cut into
small pieces
2 tbsp lemon juice
2 unbeaten egg whites
Blend gelatin, lemon juice, and boiling
water for 40 seconds. Add egg white and
blend 10 seconds. Continue to blend while
adding frozen fruit, one piece at a time.
When mixture is blended, pour into a wet
mold and chill at least 4 hours before
serving. Makes four servings: 90 calories
and 3 grams of protein per serving.
Breakfast in a Glass
1 medium
banana
1/3 cup water
1 tsp honey
1 ½ cup frozen orange juice
concentrate (thawed)
½ cup egg substitute
1 tsp wheat germ
Dash salt
Slice banana into blender. Add remaining
ingredients. Blend on high speed until
smooth (about 1 minute). Makes one serving:
370 calories and 16 grams protein.
Sherbet Shake
(this
is a lighter shake than a milk shake and
a good snack for a fat-restricted diet)
3/4 cup
nonfat milk
1 cup sherbet, any flavor
Combine ingredients in a blender and blend
to desired thickness. Makes one serving:
325 calories and 8 grams protein.
Chocolate-Peanut Butter
Milk Shake
2 cups
ice cream
2 ½ tbsp peanut butter
3 tbsp chocolate syrup
1/3 cup half and half
1 tsp vanilla
Blend together. Makes two servings: 491
calories and 12 grams protein per serving.
Sources:
Bloch,
A. S. (1990). Nutritional management
of the cancer patient. Rockville,
MD: Aspen Publications.
(Submitted by Mary
Margaret Noel, MPH, PhD, RD)
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