Gina Crome by Gina Crome
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Smoothies are a quick and refreshing way to add both nutritional value and a variety of ingredients to your diet that can be modified based on your individual nutrient goals and taste preferences.

Goal: Weight Management
Smoothie Solution: The Frozen Banana Smoothie

With only 135 calories per serving, this lower-calorie smoothie offers a familiar sweet treat taste that can help you stay on track while managing your weight.

Frozen Banana Smoothie

Serves 1

Ingredients

½ cup non-fat milk
1 small banana
2 Tbsp. sugar-free chocolate syrup
¼ tsp. almond extract
2-3 ice cubes

Directions

Combine all ingredients in a blender. Blend until smooth.

Nutrition Information (per serving): 135 calories, 16g carbohydrates, 0g fat, 5g protein, 2g fiber

Goal: Exercise Recovery
Smoothie Solution: The Mango Power Smoothie

During exercise, the body utilizes carbohydrates, fluids and electrolytes, and protein can aid in muscle repair and recovery, so focus on fruit-based smoothies that are rich in protein to provide an effective replenishment of nutrients lost during activity.

Power Mango Smoothie

Serves 1

Ingredients

1 cup non-fat milk
1 (6 oz.) container light non-fat vanilla yogurt
½ medium mango, pitted
3 oz. light vanilla protein powder
4-6 ice cubes

Directions

Combine all ingredients in a blender; blend until smooth.

Nutrition Information (per serving): 321 calories, 56g carbohydrates, 1g fat, 19g protein, 1.5g fiber

Goal: Lower LDL (Bad) Cholesterol
Smoothie Solution: The Pumpkin Oat Bran Smoothie

Fiber, particularly from oat bran, has been studied for its ability to help regulate LDL cholesterol. Get ready for the fall season with this low-fat smoothie that combines the familiar flavors found in pumpkin pie with the added benefit of oat bran.

Pumpkin Oat Bran Smoothie

Serves 1

Ingredients

1 cup non-fat milk
1 (6 oz.) container light non-fat vanilla yogurt
¼ cup canned pumpkin
¼ cup oat bran
1 Tbsp. honey
3-4 ice cubes
Cinnamon and nutmeg to taste

Directions

Combine all ingredients in a blender; blend until smooth.

Nutrition Information (per serving): 369 calories, 73g carbohydrates, 1.5g fat, 26g protein, 9g fiber

These are just a few of the ways to make smoothies. With a bit of creativity, you can create your own unique concoctions while enjoying a delicious and nutritious treat.

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