Regional Favorites: Slurp-Worthy Smoothies

Across the country, different regions are putting their own spin on America's favorite sippable breakfast. Tip: Choose ripe, in-season fruits and vegetables for the best-tasting beverage. If you prefer superthick fruit smoothies, freeze the fruit before blending.

The Northeast loves their Blueberry Soy Smoothies.

Place 1 cup fresh or frozen blueberries, 2/3 cup fat-free milk, 1/2 cup reduced-fat firm silken tofu (about 4 ounces), 2 tablespoons raspberry spread, and 1 (6-ounce) carton raspberry low-fat yogurt in a blender; process until smooth. Pour into glasses. Serve immediately.

SERVES 2 (serving size: 1 1/4 cups)

CALORIES 202; FAT 1.3g (sat 0.6g); SODIUM 134mg

Place 1/4 cup plain fat-free Greek yogurt in a blender. Add 1 cup blueberries, 1/2 cup raspberries, 1/3 cup sliced and cooked beets, 1/4 cup fresh orange juice, and 1 teaspoon honey to blender; process until smooth. Add 1 cup ice; process until smooth. Serve immediately. Garnish with berries, if desired.

SERVES 3 (serving size: 1 1/2 cups)

CALORIES 214; FAT 1g (sat 0g); SODIUM 59mg

 

Empty 2 (5.3-ounce) cartons vanilla fat-free Greek yogurt into a blender. Add 3⁄4 cup peach nectar, 1 tablespoon honey, and 1/8 teaspoon almond extract; process until blended. Add 3 cups sliced fresh peaches; process until smooth. Pour into glasses; garnish with mint sprigs, if desired. Serve immediately.

SERVES 4 (serving size: 1 cup)

CALORIES 140; FAT 0.3g (sat 0g); SODIUM 37mg

 

 

Place 1 3/4 cups chilled low-sodium tomato juice, 1/2 cup chopped English cucumber, 2 tablespoons fresh lemon juice, 2 teaspoons Worcestershire sauce, 3/4 teaspoon Sriracha (hot chile sauce), and 5 ice cubes in a blender; process until smooth. Pour into glasses; garnish each serving with a 4-inch-long English cucumber spear, if desired. Serve immediately.

SERVES 3 (serving size: 1 cup)

CALORIES 37; FAT 0g (sat 0g); SODIUM 120mg

 

Place 1 1/2 cups plain fat-free yogurt in a blender. Add 1/4 cup honey and 2 cups pitted dark sweet cherries to blender; process until smooth. Pour into glasses. Serve immediately.

SERVES 4 (serving size: 3/4 cup)

CALORIES 173; FAT 0g (sat 0g); SODIUM 51mg

 

 

 

 

Place 1/4 cup sliced avocado, 1 cup sliced mango, 1 tablespoon lime juice, 1 tablespoon fresh mint, 1 teaspoon honey, and 2 cups crushed ice in a blender; process until smooth. Pour into a glass. Garnish with mint sprig, if desired. Serve immediately.

SERVES 1 (serving size: 1 2/3 cups)

CALORIES 184; FAT 6g (sat 0.9g); SODIUM 5mg

 

 

 

Place 1 cup plain fat-free Greek yogurt in a blender. Add 1 cup passion fruit nectar, 1 cup guava nectar, and 2/3 cup fresh orange juice; process until smooth. Add 1 cup crushed ice; process until smooth. Pour into glasses. Serve immediately.

SERVES 4 (serving size: about 1 cup)

CALORIES 80; FAT 0g (sat 0g); SODIUM 25mg

 

 

Place 1/2 cup 1% low-fat milk, 1 1/2 cups plain fat-free Greek yogurt, and 2 tablespoons instant espresso granules in a blender; process until smooth. Combine 2 tablespoons fat-free chocolate syrup and 1/8 teaspoon instant espresso granules in a small bowl, stirring well. Using a spoon, drizzle syrup mixture around inside rim of 2 small narrow glasses. Pour 1 cup yogurt mixture into each of 2 glasses. Serve immediately.

SERVES 2 (serving size: 1 cup)

CALORIES 171; FAT 0.6g (sat 0.4g); SODIUM 100mg