Ingredients for a Smoothie
Written by Sky Taylor, Diet Bites
Smoothie Ingredients
Fruit-Based Smoothies
If you're trying to lose excess stored body fat and you are missing your favorite desserts, a naturally sweet smoothie prepared with fresh fruit is one sure way to conquer that nagging Sweet Tooth without feeling an ounce of guilt.
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3 Basic Smoothie Ingredients
Smoothie recipes contain three basic ingredients:
1. Milk, Eggnog, Flavored Milk or a combination of milk + yogurt.
The milk calories can be reduced by using low fat or zero fat milk. By switching out whole milk for skim, you'll save almost half the calories of the whole milk.
2. Fruit
Fruit is often so naturally sweet that at times, you won't need to add sugar - which will naturally save 'empty' calories.
3. Crushed Ice - unless the fruit is frozen.
Optional Ingredients
These ingredients will jack-up the flavor of your smoothie recipe.
Flavorings, including sweeteners. Also, whipped topping or whipped cream used for topping the smoothie - in addition to complimentary spices such as a dust of ground nutmeg or ground cinnamon. Edible sprigs or other edible foods such as candy canes or cinnamon sticks can be added to the smoothie ingredient list as decorations.
Smoothie Recipes
Fruit-Based Smoothies
The recipe ingredients: 1/4 cup of sliced frozen strawberries, 3/4 cup of reduced fat or skim milk plus 1/4 teaspoon of strawberry flavoring OR vanilla extract/imitation vanilla. Blend until icy-smooth.
Milk-Based Smoothie Recipe
Eggnog Smoothie Ingredients: 1/2 cup of ice-cold, reduced fat eggnog, 1/2 cup of reduced fat, sugar-free whipped topping [thawed], a TINY dash of ground nutmeg OR you can use ground cinnamon. Keep in mind that nutmeg in large amounts can send a body to the ER - so use only a dash - and no more than 1/16th a teaspoon. To prepare, carefully fold the topping into the eggnog and top with ground cinnamon OR the ground nutmeg.
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Smoothie Ingredient Calories, Fat, Sodium
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Food Selection |
Calories/Kcals |
Total Fat Grams |
Sodium Milligrams |
Saturated Fat Grams |
Cholesterol Milligrams |
| Strawberries, 1 cup sliced |
53 |
0.50 |
2 |
0.025 |
0 |
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Peaches, 1 cup sliced |
60 |
0.38 |
0 |
0.029 |
0 |
| Pineapple, per cup chunks |
82 |
0.20 |
2 |
0.015 |
0 |
| Blueberries, 50 berries |
39 |
0.22 |
1 |
0.019 |
0 |
| Banana, 1/2 cup sliced |
65 |
0.25 |
2 |
0.084 |
0 |
| Mango, per 1 cup |
99 |
0.63 |
2 |
0.152 |
0 |
| Blackberries, 1 cup |
62 |
0.71 |
1 |
0.020 |
0 |
| Eggnog, 1/2 cup reduced fat |
112 |
5.32 |
68 |
3.290 |
75 |
| Flavorings, Vanilla Extract, 1 teaspoon |
12 |
0.00 |
0 |
0.000 |
0 |
| Milk, Whole 3.25% Milkfat - 1 cup |
150 |
7.93 |
105 |
4.551 |
24 |
| Milk, 2% Milkfat - 1 cup |
122 |
4.83 |
115 |
3.067 |
20 |
| Milk, 1% Milkfat - 1 cup |
102 |
2.37 |
107 |
1.545 |
12 |
| Milk, Skim OR Fat Free - 1 cup |
83 |
0.20 |
103 |
0.125 |
5 |
| Yogurt, Lowfat Vanilla, 1/2 cup |
104 |
1.53 |
81 |
1.000 |
6 |
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