A fruit shake is an easy way to fit in extra servings of fruit. Commercial fruit shakes often contain added sugar syrups, honey, frozen yogurt, ice cream and sweetened fruit juice, making these drinks contain between 350 and 500 calories, or more. The U.S. Department of Agriculture recommends you consume a minimum of 2 cups of fruit daily, based on a 2,000-calorie diet. Make healthy fruit shakes at home so you can control the calorie and sugar content, while still getting a concentrated amount of fruit and nutrition.
Key Lime
Blend together ¼ cup of soy milk with 2 peeled kiwi fruits and a peeled and diced pear. Add 2 tbsp. lime juice -- use key limes if available. Whir in a cup of ice cubes to create a shake-like consistency. This drink provides 5 g of fiber and more than 100 percent of the recommended dietary allowance for vitamin C.
Peach And Mango
One large peach provides 11 percent of the RDA for vitamin A and 10 percent for potassium. A cup of sliced mango provides another 25 percent for vitamin A, contributing to eye health, and 76 percent of the RDA for vitamin C. Blend together 1 cup cubed mango, 1 large peeled and pitted peach, ½ cup light coconut milk and 2 pitted dates for natural sweetness. Add ½ to 1 cup of ice cubes to achieve the desired consistency.
Berry
Berries are a source of antioxidants that help fight disease-causing free radicals in the body. Berries also contain fiber along with multiple vitamins and minerals. Blend together 1/4 cup water, 1/2 cup low-fat vanilla-flavored yogurt, ½ cup frozen, unsweetened strawberries, ½ cup frozen, unsweetened blueberries and ½ cup frozen unsweetened raspberries.
Banana Butterfinger
Ice cream shakes with candy bits contain upwards of 700 calories and 26 g f fat. Make your own that is reminiscent of Butterfinger candy bars, without all the unhealthy added sugar and fat. Blend together 2 frozen bananas, 1 cup of soy milk and 2 tbsp. cashew or almond butter. You get heart healthy unsaturated fat the nut butter, while the nut butter and the soy boost the shake's protein content. The bananas are a source of potassium, vitamin B6 and fiber.
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