Fruit smoothies cool nutrition.

If all foods were equally nutritious, some folks could very easily live on ice cream alone. Sadly, ice cream benefits only the taste buds, so it is best to make with just the occasional cool, creamy treat. As summer heat rises, it always gets harder and harder to resist that favorite refreshing treat. However, there are other ways to keep cool without the excess fat and calories and even get some vitamins and minerals. What's the solution, you ask? Fruit smoothies!

Basic Smooothie

1     cup frozen fruit
1/2-1 cup 100% fruit juice
2-4   bananas
      ice

Remember, the Basic Smoothie
recipe is just an idea. Feel free to use
less or more of each ingredient to
create the perfect smoothie for you.
And since you control the thickness,
the final treat can be either a dessert
or a drink.

Blueberry Banana Smoothie 

1 1/2 cups frozen blueberries
1     cup pineapple juice
3     ripe bananas
2+    cups of ice (depending on preference)
2     t. sugar (optional)

Blend all fruit and juice. Add ice for a thicker and
icier consistency. Serves 4. Per serving: calories: 142;
fat: less than I gram; carbohydrates: 35.6 grams; fiber:
3.7 grams; protein: 1.3 grams; vitamin C: 35 milligrams.

Strawberry Tofu Shake

1 1/2 cups frozen strawberries
1     cup pineapple juice
2     bananas
1     12-ounce block silken tofu (firm)
1+    cups ice (depending on preference)
2     t. sugar

Blend all fruit and juice. Add ice for
thicker and icier consistency. Serves 4.
Per serving: calories: 192; fat: 2.8
grams; carbohydrates: 37.7 grams; fiber:
3.4 grams; protein: 7.1 grams; vitamin
C: 55 milligrams; iron: 2 milligrams.

Pina Colada 

1   cup pineapple chunks (frozen or
    fresh; if canned, drain first)
1   ripe banana, sliced and frozen
3/4 cup low-fat or nonfat milk (can use
    soy milk, if desired)
1/2 cup nonfat plain yogurt
1/2 cup orange juice
3   T. shredded coconut
    ice (optional)

Per serving: calories: 126; fat: 2
grams; carbohydrates; 24 grams; protein:
3.8 grams; vitamin C: 37 milligrams;
calcium: 156 milligram,.

Fruit smoothies are a delicious and thirst-quenching alternative to other less healthy temptations. Smoothies let you unleash the creative chef inside without turning on the stove. No chopping or oven mitts needed. Best of all, the ingredient combinations are limited only by your imagination and budget. You can use the Basic Smoothie recipe on page 41 to start.

Smoothies are an excellent way to get extra fruit into your diet and fulfill or even exceed the five-a-day recommendation for fruits and veggies. Experiment with new fruits, or combine them in different ways. Frozen fruit behaves very differently from fresh fruit-try it both ways. To freeze fresh berries: place them on a sheet of wax paper, separated, on a dish or pan in the freezer. Once they harden, store them in a self-sealing plastic bag in the freezer. This will keep them from sticking together in the plastic bag.

Frozen bananas will give a very different texture to smoothies than fresh ones. To freeze bananas, always peel them first. Many prefer to bite into a bright-yellow spotless banana. However, for smoothies fully ripe bananas are best. So instead of tossing out bananas that are a bit browner than you like, freeze them for later. And beyond just fruit and juice there are many other tasty arid nutritious ingredients with which to experiment.

Now, for those devoted ice cream fans, don't worry. No need to say good-bye to Baskin-Robbins. Keep in mind that there are other options for your sweet tooth. The fruit smoothie is not only delicious, but healthy as well. Most of these recipes are great sources of vitamin C. Some contain significant amounts of vitamin A, calcium, protein, and fiber. Finally, it doesn't have to be summertime to enjoy this cool treat. Smoothies can be a year-round delight, and with some of these additions you can turn your drink into a meal.

Cantaloupe Raspberry Cooler

4 cups cantaloupe, seeded and cut
  into 3/4-inch pieces
2 cups frozen raspberries
1 cup orange juice
  ice (optional)

You may have to do this in batches.
In a blender, blend 2 cups of the cantaloupe,
all the raspberries, and the ice
(if desired) until the mixture is almost
smooth. Add the remaining 2 cups of
cantaloupe; blend the mixture until
smooth, or add ice and blend more as
desired. Serves 4. Per serving: calories:
108; fat: less than 1 gram; carbohydrates:
25.9 grams; fiber: 2.3 grams; protein: 1.9
grams; vitamin A: 1,040 milligrams.

Amazing Avocado 

3-4 oranges
3-4 dates
1/2 avocado
1   banana

Blend all ingredients. Serves 4. Per
serving: calories: 127; fat: 4.1 grams;
carbohydrates: 24 grams; fiber: 4.5
grams; protein: 1.9 grams; vitamin C:
49 milligrams.

Date Soy Milk Shake

This is a delicious and nutritious alternative to
the traditional milk shake. What follows are
variations on the basic recipe--perfect for soothing
the palates of chocolate, banana, or nut
lovers.

3/4 cup dates (pitted and chopped)
1/2 cup fortified soy milk powder
1/2 t. vanilla extract
    water
    ice

Place dates in a blender. Add just
enough water to cover dates by an inch
or two. Blend until smooth. Add 1/2 cup
water, and blend for a few seconds. Add
ice until the mixture is too thick to
blend, and then slowly pour water in
until just thinned enough to blend
again. Repeat adding ice until the
blender is full and you have achieved
the consistency you prefer. Serves 4.
Per serving: calories: 198; fat: 5.2
grams; carbohydrates: 33.6 grams; fiber:
2.5 grams; protein: 6.9 grams; vitamin
A: 100 micrograms; vitamin C: 6 milligrams;
calcium: 403 milligrams; vitamin
D: 2.5 micrograms.

Variations: Add additional ingredients
while blender is about half full.

Pine-Orange-Banana Drink

2 T. frozen orange juice concentrate,
  thawed
2 ripe bananas
1 cup pineapple juice
1 mandarin orange (peeled, seeded,
  in slices)
  ice (at least 2 cups)

Blend first four ingredients. Add ice
until desired consistency is reached.
Serves 4. Per serving: calories: 107; fat:
0 grams; carbohydrates: 27 grams; fiber:
1.6 grams; protein: 1.1 grams; vitamin
C: 50 milligrams.

Persimmon Breeze

5 persimmons (the soft-ripe variety--not
  fuyu), skinned, seeded
2 cups orange juice
1 cup frozen berries

Blend all ingredients. Serves: 2. Per
serving: Calories: 231; fat: 0 grams; carbohydrates:
56.7 grams; fiber: 2.0
grams; protein: less than 1 gram; vitamin
A: 270 micrograms; vitamin C: 154
milligrams; iron: 1.6 milligrams.

Berry Blast

2   cups berries, fresh or frozen, mixed
    (strawberries, raspberries,
    blueberries, and/or blackberries)
1   cup mango, about 1 large (diced,
    peeled, pitted)
1   cup ice
1/2 cup chilled fortified soy milk
2   T. orange juice concentrate

Combine all ingredients in a blender.
Puree until very smooth. Pour into
glasses. Serves 2. Per serving: calories:
199; fat: 1.7 grams; carbohydrates: 45.5
grams; fiber: 5.7 grams; protein: 2.9
grams; vitamin A: 690 micrograms; vitamin
C: 95 milligrams; calcium: 286 milligrams.

Honeydew Mint Chill

3 cups honeydew melon, seeded,
  cut into 1-inch cubes
2 T. apple juice, frozen
  concentrate, thawed
2 T. freshly chopped mint
2 T. lime juice
  ice as desired

In batches, if necessary, combine all
of the ingredients, and puree until
smooth. Taste and add more apple
juice concentrate or mint as needed
to balance flavors. Serves 2. Per serving:
calories: 128; tat: less than 1
gram carbohydrates: 33.3 grams;
fiber: 1.9 grams; protein: 1.5 grams;
vitamin C: 71 milligrams.

Mocha Frappe 

In the Date Soy Milk Shake recipe on page 43,
add:

3   t. Postum or Roma (optional)
    chocolate syrup to taste
1/4 t. cardamom
1/4 t. coriander

Nutrient changes per serving: calories:
233; carbohydrates: 42.4 grams;
fiber: 2.8 grams; protein: 7.2 grams.

Peach Perfection

1   cup plain nonfat yogurt
    pound ripe peaches (peeled, pitted,
    sliced)
2   T. fresh lemon juice
1/4 cup apple juice, frozen concentrate
1   t. vanilla extract

Divide 3/4 cup yogurt among six sections
of an ice cube tray. Freeze until yogurt
cubes are solid. Puree peaches with
lemon juice in a processor or blender.
Add remaining 1/4 cup yogurt, honey, and
vanilla. Process until mixture is well
blended. Add frozen yogurt cubes, and
process until mixture is smooth. Pour
into chilled tall glasses and serve. Serves:
2. Per serving: calories: 175; fat: less than
I gram; carbohydrates: 36.9 grams; fiber:
3.5 grams; protein: 8.4 grams; vitamin A:
180 RDA; vitamin C: 20 milligrams; calcium:
338 milligrams.

Peanut Butter Banana

1   cup plain nonfat yogurt
3   bananas
1/4 cup peanut butter (almond butter
    is a tasty choice too)

NOTE: serves 6 (not 4)
Per serving: calories: 253; fat: 9 grams;
carbohydrates: 38.2 grams; fiber: 3.8
grams; protein: 7.9 grams; vitamin C: 10
milligrams; calcium: 273 micrograms.

Adina Tapu has accepted a position as director of clinical nutrition at Walla Walla General Hospital, in Walla Walla, Washington. She was a student of Dr. Hodgkin's at Loma Linda University, Loma Linda, California.

Ingredient               Protein--grams  Fiber--grams

Silken Tofu, firm 4 oz.         7.7           --
Walnuts, 1 oz.                  4             2
Pecans                          2.6           2.7
Cashews                         4.3           < 1
Almonds                         6             3
Wheat Gem                       4             1.5
Soy milk, 8 oz.                 6             --
Yogurt, 1 cup                   14            --
Flaxseeds, 2 T.                 4.6           6.6

Ingredient               Other Valuable Nutrients

Silken Tofu, firm 4 oz.  Isoflavones
Walnuts, 1 oz.           Folate, omega-3 fat,
                         magnesium, biotin
Pecans                   Potassium, tryptophan
Cashews                  --
Almonds                  Magnesium, calcium
Wheat Gem                Potassium, folate, zinc
Soy milk, 8 oz.          Calcium (if fortified)
                         isoflavones
Yogurt, 1 cup            Calcium, potassium
Flaxseeds, 2 T.          Omega-3 fat, folate