Boston Medical Center
Boston Medical Center
Department of Food and Nutrition Services
East Newton Campus: (617) 638-5945
Menino Pavilion: (617) 414-3837
Adult Outpatient: (617) 638-7470
Pediatric/Adolescent Outpatient: (617) 414-4189
Fruit Smoothies
Servings 2
Choose 1 cup of a fruit
|Peaches |Strawberries |Mango |
|Bananas |Blueberries |Pears |
Choose 1 cup of a base
|Low-fat flavored yogurt |Silken tofu |Ice Cubes |
|Low-fat plain yogurt |Frozen fruit |Low-fat frozen yogurt |
Choose ½ cup of a liquid
|Low-fat or fat-free milk |Calcium-fortified soy milk |
|100% fruit juice |Coconut milk |
Directions:
Put all the ingredients in a blender and mix until smooth.
Examples:
1. 1 cup strawberries, 1 cup low-fat vanilla yogurt, ½ cup fat-free milk
2. 1 cup banana, 1 cup frozen orange juice, ½ cup low-fat milk
3. 1 cup blueberries, 1 cup low-fat frozen vanilla yogurt, ½ cup orange juice
Nutritional Facts: 1 cup per serving for Example 1. Nutritional value will vary with choices made.
Calories: 140 Fat: 2g Sat. fat: 1g Carbohydrate: 23g Protein: 8g Fiber: 1g Sodium: 115mg
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