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