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| The Ultimate Smoothie Selector by: Matt Bean Depending on what you toss in them, smoothies offer a wide range of immediate heart-saving, muscle-building , brain-juicing, mood-boosting benefits. We provide the building blocks and the blueprints — all you need to do is liquefy. BRAIN BOOSTER The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus. * 1/2 cup fresh or frozen blueberries * 1/2 cup fresh or frozen raspberries * 1 cup pineapple OJ * 1/2 cup low-fat vanilla yogurt * 1 cup ice BERRY BERRY Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar. * 1/2 cup frozen unsweetened raspberries * 1/2 cup frozen unsweetened strawberries * 3/4 cup unsweetened pineapple juice * 1 cup soy milk or 1% milk MEMORY AID This low-calorie smoothieis a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss. * 1/2 cup orange juice * 1 pint nonfat vanilla or peach frozen yogurt * 2 1/2 cup sliced peaches * 3/4 fresh or frozen blueberries MUSCLE BUILDER This mix features the brawn-building power of protein from both peanut butter and whey. * 2Tbsp peanut butter * 1 banana * 1/3 cup whey protein * 1/2c fat-free chocolate frozen yogurt * 1 cup fat-free milk BETA BLAST This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder. * 3 small ice cubes * 2 apricots (sliced and pitted) * 1/2 papaya (frozen in chunks) * 1/2 mango (frozen in chunks) * 1/2 cup carrots * 1 tablespoon honey HEART HELPER The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'. * 1 banana * 1/2 cup raspberries * 1Tbsp peanut butter * 1/2 cup nonfat chocolate frozen yogurt * 1 cup fat-free milk KICKSTARTER SHAKE This recipe helps produce wake-up chemicals in the brain. * 1 cup skim milk * 2 tablespoons frozen orange juice concentrate * 1 cup strawberries * 1 kiwifruit SMOOTH OPERATOR The yogurt aids digestion, while the mango and juice boost immune response. * 1/2 cup pitted cherries * 1/2 cup mango * 1/2 cup low-fat vanilla yogurt * 1 cup pineapple OJ * 1 cup ice MOOD MAKER An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids. * 1/2 cup fresh or frozen blueberries * 1/2 cup fresh or frozen mango * 1 cup pineapple OJ * 1 cup ice BETTER BREAKFAST Less than a minute and you're drinking a better breakfast. * 1 banana * 1 peach (cut up) * 1/4 cup orange juice * 1 cup ice Why use these ingredients? Peanut butter: Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss. Fat-free milk: All the calcium and protein, none of the fat. Blueberries: The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss. Low-fat vanilla yogurt: A cache of calcium and digestion-aiding probiotics in every scoop. Raspberries: An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape. Fat-free chocolate frozen yogurt: Calcium, phosphorus, and none of the guilt. Pineapple-orange juice: OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme. Cherries: In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain. Bananas: Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized. Whey protein: Its essential amino acids help pack on the muscle — making whey the best friend of athletes and gym rats. Frozen mangoes: To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin. | |||
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