Showing You How To Give Up Sodium Without Giving Up Your Life
Fruit Smoothies
Reader Claire send me the following recipe in response to one of my frequent comments about leftover bananas. Not only does it provide a way to store an use those bananas that are near the end of their useful life, but it gives you a smoothie that isn't diluted by ice. The nutritional information is calculated assuming orange juice no additional fruit.
1 c Fruit Juice
3 Bananas,Frozen
optional Fresh Or Frozen Berries Or Other Fruit
Pour liquid into blender. Add frozen bananas and other fresh or frozen fruit and blend till smooth. Options: 1. Liquids: OJ, apple juice or other fruit juice. If using fresh oranges or apples, peel, remove seeds, and throw sections into blender. Puree before continuing with recipe. 2. Bananas: Peel ripe bananas and freeze in halves or thirds (chunks if you prefer). A freezer bag is ideal. If you freeze whole (unpeeled) bananas, it's OK to cut or break them into chunks when adding them to this recipe. 3. Fresh or frozen fruit: Any kind of berries, peaches, nectarines, grapes, cherries -- be sure the fruit is pitless. If using, add about 1/2 cup to start, to be sure mixture doesn't get too thick. If it does, add some liquid. Milk Shakes: Follow the smoothie recipe but use any kind of milk instead of the fruit juice.
Yield: 1 Servings
Sodium Category: VeryLowSodium
Diabetic Exchanges
0 Starch
5 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 1 Amount Per Serving |
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| Calories | 325 |
| Calories from Fat | 14 |
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| % Daily Values * | |
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Total Fat 2 gr Saturated Fat 0 gr Polyunsaturated Fat 0 gr Monounsaturated Fat 0 gr Cholesterol 0 mg Sodium 7 mg Potassium 1386 mg Carbohydrates 81 gr Dietary Fiber 6.3gr Protein 4 gr |
2% 2% 0% 0% 35% 27% 25% |
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Vitamin A Vitamin C Calcium Iron |
13% 179% 3% 10% |
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* Percent Daily Values are based on a 2000 calorie diet |
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