Smoothies Under 250 Calories

Smoothie joints can pack 400 calories in a 20-ounce cup. Here's how to downsize while getting lots of fresh fruit and flavor. By Sidney Fry, MS, RD

Healthy Low-Calorie Smoothies

Photo: Randy Mayor

Healthy Low-Calorie Smoothies

Bingo: Press a button and serve up most of your family's daily fruit intake. The recommended goal is 2 cups of fruit a day, and these 12-ounce blends go a long way toward that; some have a few veggies, too. If someone's a picky eater, well, he or she doesn't need to know you mixed beets in with the berries—until after they serve up a big smile.

First up, Berries and Beets.

1 cup fresh blueberries + 1/2 cup fresh or frozen raspberries + 1/3 cup sliced, cooked beets + 1/4 cup nonfat Greek yogurt + 1/4 cup fresh orange juice + 1 teaspoon light agave nectar

219 CALORIES

Ginger, Berries & Oats

Photo: Randy Mayor

Ginger, Berries & Oats

1/4 cup prepared oatmeal + 1/4 cup 1% low-fat milk + 1/2 teaspoon grated fresh ginger + 1 cup fresh blackberries + 1/2 cup sliced strawberries + 1 teaspoon honey + 1/2 cup ice

179 CALORIES

Peanut Butter Berry

Photo: Randy Mayor

Peanut Butter Berry

1/4 cup 1% low-fat milk + 1/2 medium ripe banana + 1 tablespoon creamy peanut butter + 1 cup fresh or frozen raspberries + 1/2 cup crushed ice

237 CALORIES

Watermelon with a Hint of Mint

Photo: Randy Mayor

Watermelon with a Hint of Mint

2 cups seedless watermelon + 2 tablespoons fresh mint + 1/3 cup 2% plain Greek yogurt

98 CALORIES

Peaches & Cream

Photo: Randy Mayor

Peaches & Cream

1 1/2 cups sliced fresh peaches + 1/2 cup nonfat buttermilk + 1/2 medium banana + 2 teaspoons honey + 1/2 cup crushed ice

231 CALORIES

Pineapple Piña Colada

Photo: Randy Mayor

Pineapple Piña Colada

1/2 medium banana + 1/4 cup light coconut milk + 1 cup chopped fresh pineapple + 1/4 cup chilled pineapple juice + 1/2 cup crushed ice

203 CALORIES

Creamy Mango, Avocado & Lime

Photo: Randy Mayor

Creamy Mango, Avocado & Lime

1/4 cup sliced avocado + 1 cup sliced Champagne mango + 1 tablespoon lime juice + 1 tablespoon fresh mint + 1 teaspoon honey + 2 cups crushed ice

191 CALORIES

Green Machine

Photo: Randy Mayor

Green Machine

1 cup fresh baby spinach leaves + 1 1/2 cups chopped fresh honeydew + 1/3 cup nonfat vanilla Greek yogurt

162 CALORIES

Smoothie Tips

Photo: Randy Mayor

Smoothie Tips

  • ADD ICE LAST: Adding ice first may cause you to overblend, leaving you with a watery drink.
  • IF YOU USE FROZEN FRUIT: You may not need as much ice. Frozen fruit is as nutrient-packed as fresh—just choose those with no added sugars.
  • NOT A FAN OF DAIRY? Most milk alternatives (soy, rice) have roughly the same calories as 1% milk—about 100 per cup.

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http://www.cookinglight.com/eating-smart/smart-choices/low-calorie-smoothies-00412000077134/